7 Easy Mediterranean Meal Preps

WANT TO SAVE THIS RECIPE?

If you’re like me, you love the fresh, vibrant flavors of the Mediterranean diet but sometimes struggle to fit it into your busy schedule. That’s where meal prepping comes in! I’ve gathered seven of my favorite Mediterranean-inspired recipes perfect for prepping ahead, making it easier to enjoy delicious, healthy meals all week.

Prepping these recipes in advance will save time, reduce stress, and set you up for a week of flavorful, nourishing meals.

Save

Contents

1. Greek Chicken Bowls with Lemon-Dill Yogurt Sauce
2. Mediterranean Chickpea Salad with Feta and Herbs
3. One-Pan Roasted Salmon with Mediterranean Vegetables
4. Lentil Soup with Spinach and Lemon
5. Mediterranean Tuna Salad with Avocado and Capers
6. Hummus and Vegetable Wraps with Za’atar
7. Mediterranean Quinoa and Roasted Vegetable Bowl

Recipe	Prep Time	Cook Time	Main Protein	Key Flavors	Storage Time
Greek Chicken Bowls	15 min	20 min	Chicken	Lemon, Dill	4-5 days
Mediterranean Chickpea Salad	15 min	0 min	Chickpeas	Herbs, Feta	5 days
Roasted Salmon with Vegetables	10 min	20 min	Salmon	Oregano, Thyme	3 days
Lentil Soup with Spinach	10 min	30 min	Lentils	Lemon, Garlic	5 days/3 months frozen
Mediterranean Tuna Salad	10 min	0 min	Tuna	Capers, Avocado	3 days
Hummus and Vegetable Wraps	15 min	0 min	Hummus	Za’atar, Tahini	3-4 days
Mediterranean Quinoa Bowl	15 min	30 min	Quinoa	Roasted vegetables	5 days

1. Greek Chicken Bowls with Lemon-Dill Yogurt Sauce

These vibrant bowls are bursting with Mediterranean flavors. The grilled chicken, fluffy quinoa, crisp vegetables, and tangy yogurt sauce make for a satisfying and well-rounded meal.

Save

Ingredients

• 1 pound boneless, skinless chicken breasts
• 1 cup quinoa
• 1 cucumber, diced
• 1 pint cherry tomatoes, halved
• 1/2 red onion, thinly sliced
• 1/2 cup Kalamata olives, pitted
• 1/4 cup crumbled feta cheese
• 1 lemon, juiced
• 1/4 cup chopped fresh dill
• 1 cup plain Greek yogurt
• 2 tablespoons olive oil
• Salt, pepper, and oregano to taste

Instructions

1. Marinate the chicken: In a bowl, combine the chicken with olive oil, lemon juice, oregano, salt, and pepper. Let it marinate for at least 30 minutes.
2. Cook the quinoa: Rinse the quinoa and cook according to package directions.
3. Grill or bake the chicken: Grill the chicken over medium heat or bake it in a preheated oven at 400°F until cooked through. Let it cool slightly before slicing.
4. Prep the vegetables: Chop the cucumber, halve the cherry tomatoes, and thinly slice the red onion.
5. Make the yogurt sauce: In a small bowl, combine the Greek yogurt, lemon juice, dill, salt, and pepper.
6. Assemble the bowls: Divide the quinoa, chicken, vegetables, and olives among four meal prep containers. Drizzle with the yogurt sauce just before serving to keep everything fresh and crisp.

Meal Prep Tip

To prevent the quinoa from drying out, add a splash of olive oil or lemon juice when storing. You can also cook a larger batch of quinoa to use in other recipes throughout the week.

2. Mediterranean Chickpea Salad with Feta and Herbs

This refreshing salad is a protein powerhouse packed with fiber-rich chickpeas, colorful vegetables, and creamy feta cheese. It’s a perfect make-ahead lunch or side dish that only gets better with time.

Save

Ingredients

• 2 cans chickpeas, rinsed and drained
• 1 cucumber, diced
• 1 red bell pepper, diced
• 1/2 red onion, thinly sliced
• 1/2 cup Kalamata olives, pitted
• 1/2 cup crumbled feta cheese
• 1/4 cup chopped fresh parsley
• 1/4 cup chopped fresh mint
• 2 tablespoons lemon juice
• 2 tablespoons olive oil
• Salt and pepper to taste

Instructions

1. Combine all ingredients: In a large bowl, combine all the ingredients.
2. Toss well: Toss the salad gently to combine.
3. Store: Refrigerate for at least 30 minutes to allow the flavors to meld. This salad can be stored in the refrigerator for up to 5 days.

Meal Prep Tip

Wait to add the feta cheese and herbs until just before serving to keep them fresh. You can also store the dressing separately and drizzle it over the salad when you’re ready to eat.

3. One-Pan Roasted Salmon with Mediterranean Vegetables

This simple yet elegant dish is a weeknight winner. Roasting the salmon and vegetables together in one pan makes for easy cleanup and a flavorful, healthy meal.

Save

Ingredients

• 4 salmon fillets
• 2 zucchini, sliced
• 1 eggplant, cubed
• 1 red bell pepper, sliced
• 1/2 red onion, sliced
• 1 pint cherry tomatoes
• 4 cloves garlic, minced
• 2 tablespoons olive oil
• 1 tablespoon lemon juice
• 1 teaspoon dried oregano
• 1/2 teaspoon dried thyme
• Salt and pepper to taste

Instructions

1. Preheat oven: Preheat the oven to 400°F.
2. Prep the vegetables: In a large bowl, combine the zucchini, eggplant, bell pepper, onion, cherry tomatoes, and garlic. Toss with olive oil, lemon juice, oregano, thyme, salt, and pepper.
3. Roast: Spread the vegetables on a baking sheet and place the salmon fillets on top. Roast for 15-20 minutes, or until the salmon is cooked through and the vegetables are tender.
4. Serve: Divide the salmon and vegetables among four meal prep containers.

Meal Prep Tip

Roast extra vegetables: Double or triple the vegetable quantities and roast them all at once. Store the leftovers in separate containers for use in salads, wraps, or as sides for other meals.

Portion salmon: Cook and portion the salmon individually to make reheating easier. You can wrap each fillet in foil before baking to keep it moist.

Freezing: The roasted vegetables can be frozen for up to 3 months. Thaw in the refrigerator overnight before reheating.

Reheating: To reheat the salmon and vegetables, bake them in a preheated oven at 350°F for 10-15 minutes, or until warmed through.

4. Lentil Soup with Spinach and Lemon

This hearty soup is packed with protein, fiber, and flavor. It’s a comforting meal that’s perfect for chilly days and freezes beautifully for later.

Ingredients

• 1 cup dried lentils
• 4 cups vegetable broth
• 2 cups baby spinach
• 2 carrots, chopped
• 2 celery stalks, chopped
• 1 onion, chopped
• 2 cloves garlic, minced
• 1 tablespoon olive oil
• 1 tablespoon lemon juice
• Salt and pepper to taste

Instructions

1. Sauté the vegetables: In a large pot, heat the olive oil over medium heat. Add the onion, carrots, and celery and cook until softened, about 5 minutes. Add the garlic and cook for another minute.
2. Add the lentils and broth: Add the lentils, vegetable broth, salt, and pepper to the pot. Bring to a boil, then reduce heat and simmer for 20-25 minutes, or until the lentils are tender.
3. Stir in spinach and lemon juice: Stir in the spinach and lemon juice. Cook for another minute, or until the spinach is wilted.
4. Serve: Divide the soup among four meal prep containers.

Meal Prep Tip

This soup freezes well. Let it cool completely before dividing it into freezer-safe containers. To reheat, simply thaw in the refrigerator overnight and warm on the stovetop or in the microwave.

5. Mediterranean Tuna Salad with Avocado and Capers

This tuna salad gets a Mediterranean twist with creamy avocado, tangy capers, and fresh lemon juice. It’s a light and satisfying lunch option that’s perfect for sandwiches or wraps.

Save

Ingredients

• 2 cans tuna, drained
• 1 avocado, diced
• 2 celery stalks, chopped
• 1/4 red onion, chopped
• 2 tablespoons capers
• 1 tablespoon lemon juice
• 2 tablespoons olive oil
• 1 tablespoon Dijon mustard
• Salt and pepper to taste

Instructions

1. Combine ingredients: In a bowl, combine all the ingredients.
2. Mash avocado (optional): If you prefer a creamier tuna salad, mash the avocado slightly before mixing.
3. Serve: Divide the tuna salad among four meal prep containers. This salad can be stored in the refrigerator for up to 3 days.

Meal Prep Tip

To prevent the avocado from browning, add a squeeze of extra lemon juice. You can also add a layer of plastic wrap directly on top of the salad before sealing the container. To keep fresh, store the tuna salad in airtight containers in the refrigerator for up to 3 days.

6. Hummus and Vegetable Wraps with Za’atar

These satisfying wraps are packed with protein-rich hummus, crunchy vegetables, and aromatic za’atar spice blend. They’re perfect for a grab-and-go lunch that doesn’t skimp on flavor or nutrition.

Ingredients

• 4 whole wheat or spinach tortillas
• 1 cup homemade or store-bought hummus
• 1 cup mixed salad greens
• 1 cucumber, thinly sliced
• 1 bell pepper, thinly sliced
• 1/2 red onion, thinly sliced
• 1/4 cup crumbled feta cheese
• 1 tablespoon za’atar spice blend
• 1 tablespoon extra virgin olive oil
• 1 teaspoon lemon zest
• Salt and pepper to taste

Instructions

1. Prepare the hummus: If making homemade hummus, blend chickpeas, tahini, garlic, lemon juice, olive oil, and salt until smooth. If using store-bought, enhance it by stirring in some lemon zest and za’atar.
2. Assemble the wraps: Spread a generous layer of hummus on each tortilla. Top with salad greens, cucumber, bell pepper, and red onion slices.
3. Add finishing touches: Sprinkle with feta cheese, za’atar, and a drizzle of olive oil. Season with salt and pepper.
4. Roll and store: Roll the wraps tightly, then cut in half diagonally. Wrap each one individually in parchment paper before placing in an airtight container.

Meal Prep Tip

To prevent soggy wraps, place a layer of greens directly on the tortilla before adding hummus and vegetables. The greens act as a barrier between the tortilla and wet ingredients. For best results, prep all ingredients in advance but assemble the wraps no more than 24 hours before eating. Alternatively, store all components separately and assemble right before eating.

7. Mediterranean Quinoa and Roasted Vegetable Bowl

This nutrient-dense bowl combines protein-packed quinoa with a rainbow of roasted vegetables and Mediterranean flavors. It’s a versatile base that can be customized with your favorite toppings.

Save

Ingredients

• 1 cup quinoa, rinsed
• 2 cups vegetable broth
• 1 zucchini, diced
• 1 yellow squash, diced
• 1 red bell pepper, diced
• 1 red onion, diced
• 1 eggplant, diced
• 3 tablespoons olive oil, divided
• 2 teaspoons Italian seasoning
• 1/4 cup Kalamata olives, sliced
• 1/4 cup sun-dried tomatoes, chopped
• 1/4 cup fresh parsley, chopped
• 2 tablespoons lemon juice
• 1/4 cup pine nuts, toasted (optional)
• Salt and pepper to taste

Instructions

1. Cook the quinoa: In a medium saucepan, combine quinoa and vegetable broth. Bring to a boil, then reduce heat and simmer covered for 15 minutes, or until all liquid is absorbed. Fluff with a fork and let cool.
2. Roast the vegetables: Preheat oven to 425°F. Toss zucchini, yellow squash, bell pepper, red onion, and eggplant with 2 tablespoons olive oil, Italian seasoning, salt, and pepper. Spread on a baking sheet and roast for 20-25 minutes, stirring halfway through, until vegetables are tender and slightly caramelized.
3. Prepare the dressing: In a small bowl, whisk together the remaining tablespoon of olive oil, lemon juice, salt, and pepper.
4. Combine: In a large bowl, mix cooled quinoa with roasted vegetables, olives, sun-dried tomatoes, and parsley. Drizzle with dressing and toss to combine.
5. Divide: Portion the mixture into meal prep containers. Sprinkle with toasted pine nuts just before serving, if using.

Meal Prep Tip

Roast vegetables on Sunday and store separately from the cooked quinoa for maximum freshness. Combine portions as needed throughout the week. For added protein, include chickpeas or top with a dollop of Greek yogurt. This bowl tastes great cold or warm, making it perfect for offices without microwaves.

Final Thoughts on Mediterranean Meal Prep

There you have it! Seven delicious, healthy, and easy-to-prep Mediterranean diet recipes that will keep you feeling satisfied and energized all week long. Each of these recipes captures the essence of Mediterranean cuisine – fresh ingredients, heart-healthy fats, and vibrant flavors that make healthy eating a pleasure rather than a chore.

Why Mediterranean Meal Prep Works for Me

I’ve found that Mediterranean-style meal prep has several advantages over other meal prep approaches:

1. Versatility – The recipes can be mixed and matched throughout the week to prevent meal fatigue.
2. Balanced nutrition – These meals naturally incorporate proteins, complex carbs, and healthy fats without requiring strict measuring or counting.
3. Flavor that improves with time – Many Mediterranean dishes actually taste better after a day or two as the flavors meld together.
4. Minimal processed ingredients – Most ingredients are whole foods that maintain their nutritional value during storage.

Weekly Meal Prep Strategy

When I do my Mediterranean meal prep, I follow this schedule to maximize efficiency and freshness:

1. Weekend planning – I choose 3-4 recipes from this collection based on what I’m craving and what ingredients I already have.
2. Sunday batch cooking – I prepare all grains, roast vegetables, and cook proteins that can last 3-5 days.
3. Mid-week refresh – On Wednesday, I prepare quick items like the tuna salad or hummus wraps that have shorter storage lives.
4. Component storage – When possible, I store dressings, sauces, and toppings separately to maintain texture and flavor.

Storage Tips for Maximum Freshness

• Invest in quality containers – Glass containers with secure lids keep food fresher longer and don’t absorb odors or stains.
• Layer properly – Place heavier, less absorbent items at the bottom of containers and delicate ingredients like greens on top.
• Control moisture – Use paper towels to absorb excess moisture from washed produce and keep items like cucumbers crisp.
• Label everything – Note preparation dates on containers to track freshness.

Adapting These Recipes to Your Preferences

Remember, meal prepping is all about making your life easier and healthier. Feel free to adjust these recipes to your liking:

• Protein swaps – Substitute chickpeas for chicken, or use tofu instead of fish for vegetarian options.
• Grain variations – Try farro, bulgur, or brown rice in place of quinoa based on what you have available.
• Seasonal produce – Use whatever vegetables are in season for the freshest flavor and best prices.
• Spice level – Adjust the seasonings to match your personal preferences; add red pepper flakes for heat or more herbs for brightness.

Don’t be afraid to experiment with different ingredients and flavor combinations. The Mediterranean diet is more a philosophy of eating than a rigid set of rules, embracing variety, freshness, and enjoyment of food.

By dedicating just a few hours each week to preparing these Mediterranean-inspired meals, you’re setting yourself up for healthier eating habits, reduced food waste, less stress around mealtime, and significant time savings throughout your busy week.

Here’s to delicious, nutritious Mediterranean meals all week long – without the daily cooking hassle!

What’s your favorite Mediterranean meal prep recipe? Let me know in the comments below!