30-Day Diabetes-Friendly Mediterranean Diet Dinner Plan

a recipe photo of the Ginger White Fish & Cabbage

This collection of balanced dinner recipes can help you meet your nutritional goals this month. Packed with nutritious ingredients like vegetables, whole grains, lean protein and legumes, these meals align with one of the healthiest eating patterns: the Mediterranean diet. Plus, with complex carbs and low counts of saturated fats, these sodium-conscious dishes are also well-suited for a diabetes-friendly eating pattern. Recipes like our Braised Black Lentil & Quinoa Bowls and One-Pan Chicken & Asparagus Bake are delicious dinners that will keep you feeling good.

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Braised Black Lentil & Quinoa Bowls

a recipe photo of the Braised Black Lentil Bowls served in a bowl and topped with sour cream and chives
Ali Redmond

These healthy vegetarian bowls feature black lentils braised in spices like thyme and smoked paprika. Riced cauliflower and quinoa bulk up the dish to make it satisfying for any weeknight dinner. A creamy yogurt topping finishes the recipe.

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Creamy Shrimp & Mushroom Pasta

a recipe photo of the Creamy Mushroom and Shrimp Pasta served on a plate with red pepper flakes beside it
Ali Redmond

Cashews are the base of this delicious shrimp pasta dish. Blending the nuts helps thicken the sauce and provides creaminess—no actual cream required! Straining the cashew mixture removes any unwanted large pieces. Chopped rosemary adds freshness to break through the creaminess of the dish.

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One-Pan Chicken & Asparagus Bake

One-Pan Chicken & Asparagus Bake
photography / Caitlin bensel, Food Styling / Emily Nabors Hall

In this chicken and asparagus bake recipe, we use one baking sheet to whip up dinner quickly, veggies included. Pounding the chicken thin helps it cook quickly alongside the carrots and potatoes, with asparagus rounding out the meal.

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Salmon Rice Bowl

Salmon Rice Bowl
Ali Redmond

Inspired by the viral TikTok trend, this tasty bowl makes for a satisfying lunch or dinner. With a handful of healthy ingredients, like instant brown rice, heart-healthy salmon and lots of crunchy veggies, you'll have a filling and flavorful meal in just 25 minutes. Looking to cut down on carbs? Try swapping in riced cauliflower in place of the brown rice.

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Chicken & Root Vegetable Soup with Wild Rice

a recipe photo of the Chicken & Root Vegetable Soup with Wild Rice served in a bowl
Photographer: Jennifer Causey, Food stylist: Ali Ramee, Prop stylist: Clairen Spollen

This chicken and root vegetable soup will fill you up with chicken and nutty wild rice paired with your favorite root vegetables. Try butternut squash for sweeter notes, or celeriac or parsnip for an earthier flavor.

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Sheet-Pan Salmon with Sweet Potatoes & Broccoli

Sheet-Pan Salmon with Sweet Potatoes & Broccoli
photography / Caitlin bensel, Food Styling / Emily Nabors Hall

The vibrant combo of cheese, cilantro, chili, and lime—inspired by Mexican street corn—makes this salmon sheet-pan dinner burst with flavor.

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Creamy White Chili with Cream Cheese

creamy white chili in a bowl

This rich, yet healthy, white chicken chili recipe comes together in a flash thanks to quick-cooking chicken thighs and canned white beans. Mashing some of the beans acts as a fast thickener when your soups don't have a long time to simmer. Cream cheese adds the final bit of richness and a hint of sweet tang.

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Mushroom & Tofu Stir-Fry


This tofu veggie stir-fry is quick and easy, making it a great go-to weeknight meal. Baked tofu has a firm, toothsome texture that crisps well in a hot pan. You can find it in flavors like teriyaki and sesame, both of which are delicious here. Or opt for a smoked version, which has the same texture with a more robust flavor. Serve over brown rice.

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Air-Fryer Fish Tacos

air fryer fish tacos
Jacob Fox

These air-fryer fish tacos get their kick from a crispy breadcrumb coating that's spiked with chili powder. Avocado crema helps balance the flavors, while shredded cabbage slaw adds crunch. These easy air-fryer fish tacos are finished with fresh tomato, but feel free to add your own favorite toppings to the mix.

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Skillet Lemon Chicken & Potatoes with Kale


This easy one-pan skillet-roasted lemon chicken is perfect for weeknight dinners. Juicy chicken thighs are cooked in the same pan as baby potatoes and kale for a satisfying meal with the added bonus of minimal cleanup.

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Ginger White Fish & Cabbage

a recipe photo of the Ginger White Fish & Cabbage

Use any firm white fish you like in this ginger white fish and cabbage recipe—halibut, cod and sea bass would all work well. Steaming the fish results in tender and moist fillets. The crispy garlic-chile oil adds delicious spice; if you prefer a milder flavor, use red Fresno chile instead of Thai chile.

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Quinoa Fried "Rice"

a recipe photo of the Quinoa Fried Rice
Photographer: Greg Dupree, Food Stylist: Ana Kelley, Prop Stylist: Christina Brockman

This quinoa fried "rice" is healthy, delicious and packed with veggies, including carrots, broccoli and peas. It's best to use cold leftover cooked quinoa as it will toast better and clump less than freshly cooked quinoa. Plus, this easy recipe requires just one pot for quick cleanup.

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Green Chile Chicken Pozole

Bowl of Green Chile Chicken Posole
Photographer: Jen Causey; Food Stylist: Ail Ramee; Prop Stylist: Claire Spollen

This Mexican-style soup features chicken thighs, hominy and roasted poblano peppers, which add depth of flavor and a little heat. Oregano, coriander and garlic give this simple soup a lovely aroma to whet your appetite.

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Sheet-Pan Portobello Fajitas

a recipe photo of the Sheet Pan Portobello Fajitas served on a plate
Photographer: Jen Causey, Food Stylist: Chelsea Zimmer

These veggie-packed sheet-pan portobello fajitas are well-seasoned with a smoky spice blend and served with a zesty avocado-yogurt crema. Top them with your favorite garnishes for an easy vegetarian dinner.

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Salmon Power Bowl

salmon power bowl
Crystal Hughes

Crush your day with this salmon power bowl! Here, you'll get protein and a healthy dose of omega-3s from salmon, antioxidants from shredded cabbage, and plenty of fiber from farro. Cumin and coriander flavor the salmon, while a fresh herb dressing coats the veggies.

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One-Pot Arroz con Pollo

One-Pot Arroz con Pollo
Ali Redmond

Juicy cuts of chicken get cooked alongside rice, onion, tomatoes and broth in this irresistible one-pot dish that pulls inspiration from the Puerto Rican arroz con pollo. For added fiber, brown rice stands in for the white rice typically used.

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Shrimp Salad with Peanut Dressing

Shrimp Salad with Peanut Dressing

Using applesauce in the peanut dressing lends a sweet, tart flavor that pairs wonderfully with shrimp.

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Slow-Cooker Chicken & Brown Rice with Roasted Corn & Black Beans

a recipe photo of the Slow-Cooker Chicken & Pinto Bean Enchilada Casserole
Photographer: Greg DuPree, Food Stylist: Ali Ramee Prop Stylist: Christine Keely

With plenty of spice from ground cumin, cayenne and paprika and the bit of char that frozen roasted sweet corn brings to the dish, you won't miss the browning step in this easy load-and-go recipe. If frozen roasted corn isn't available, substitute regular.

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Salmon Souvlaki with Tzatziki & Green Beans


This easy grilled salmon recipe is packed with flavor. Lemon, garlic and herbs make a simple, flavorful marinade for the healthy fish souvlaki. The yogurt-based tzatziki sauce and green beans complete this healthy dinner recipe that's as suited to entertaining as it is to family meals.

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Hearty Chickpea & Spinach Stew


This satisfying stew comes together in a snap. Mashed chickpeas add body to the broth, and tomato paste adds a savory note without piling on the sodium in this healthy recipe for weight loss.

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Quinoa, Avocado & Chickpea Salad over Mixed Greens


Protein-rich quinoa and chickpeas add staying power to this zesty and healthy salad recipe.

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Grilled Chicken with Farro & Roasted Cauliflower


You can find farro in most grocery stores, near the rice. If you can't find farro, you can use wheat berries or brown rice instead; cook according to package directions.

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Lemon Chicken Pasta


In this easy lemon chicken pasta recipe, we love the combination of lemon zest and toasted breadcrumbs. This healthy dinner is made with rotisserie chicken, quick-cooking spiralized zucchini and baby zucchini, so you get a complete meal in just 10 minutes.

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Spring Roll Salad


All the tastes, color and fun of a spring roll without all the work! This healthy salad recipe is bursting with the colors of rainbow from generous amounts of fresh vegetables, shrimp and whole grains all topped with a peanut dressing for the ultimate satisfying salad.

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Winter Greens Bowl

Winter Greens Bowl
Ali Redmond

This one-pan meal packs in lots of plant-based protein and flavor thanks to beans and quinoa, while a creamy lemon-garlic dressing completes the dish.

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Garlic Chicken Thighs with Olives & Potatoes


Bright-green Castelvetrano olives hail from Sicily and have a buttery flavor and meaty texture that pair perfectly with the Italian seasoning and salty capers in this one-skillet chicken dinner. Look for them on your supermarket olive bar or in jars with Italian ingredients.

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Homemade Chicken Tenders with Everything Bagel Seasoning over Salad


Using everything bagel spice is a quick way to season and add extra crunch to breadcrumbs for chicken tenders. If you can't find any premixed, it's easy to make your own to have on hand for quick and easy recipes like this chicken tender-topped salad that's ready in just 25 minutes.

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Seared Scallops with White Bean Ragu & Charred Lemon


This recipe for seared scallops with white beans and spinach turns out a healthy dinner that looks impressive (and tastes great) in just 25 minutes. Giving lemons a quick sizzle in the skillet amps up the flavor of this piccata-inspired dish. The heat helps release even more citrus juice and sweetens it too. When shopping for scallops, look for ones labeled "dry." Some scallops are soaked in a solution that prevents them from searing properly and can give them a soapy flavor.

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Vegetarian Lo Mein with Shiitakes, Carrots & Bean Sprouts


A hit of Sriracha gives a sweet and spicy edge to this healthy vegetarian recipe. Traditional lo mein is made with fresh lo mein noodles, which can be found in Asian markets. You can also use fresh or dried linguine noodles--fresh linguine is in the refrigerated section of some grocery stores. This easy dinner comes together in just 30 minutes, so it's perfect for weeknights.

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Salmon Fried Rice

a recipe photo of the Salmon Fried Rice on a plate
Photographer: Jen Causey, Food Stylist: Chelsea Zimmer

This salmon fried rice is a great way to use leftover salmon. Using frozen vegetables keeps prep work to a minimum. Sriracha gives this quick stir-fry a nice touch of heat.

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