Last updated on June 29th, 2022 at 03:03 pm
If you’re wanting to eat healthy and want to, but don’t know how to start the Mediterranean diet, when you don’t have time to even smile, I’ve got the solution right here: over 30 Meal Prep Mediterranean Diet Recipes for breakfast, lunch and dinner. Below you’ll find some meal prep tips and a selection of tasty Mediterranean recipes that your family will love!
Meal Prep Breakfast Ideas
This recipe is easy to meal prep as you basically mix all ingredients in a blender and then bake the mixture in the oven. Slice in pieces and keep in an airtight container in the fridge. The recipe is here.
Use cinnamon, nuts, seeds, honey and oats to make this delicious healthy granola recipe. It’s ready in 10 minutes on the stove. After it cools off, transfer to an airtight container, it will stay good for at least 5 days. You can have it in the morning with some fruit of choice and yogurt. Recipe here.
This is a crustless quiche recipe made with tuna and vegetables. It’s very delicious for breakfast or lunch and so easy to make. Simply put all ingredients into a bowl, mix them and then bake in the oven. Again, slice and keep in the fridge for up to 3 days. Since cream cheese isn’t the healthiest thing out there, feel free to leave it out for this recipe, it will be good as it is. Recipe here.
Another healthy breakfast recipe you can make on the stove! You’ll need some oats, pears (or other fruit of choice), cinnamon or vanilla and honey. Once you prepare the fruit and the crumble, you can store each one in a separate container and heat up (if desired) when it’s time to enjoy! Serve with some almond milk or yogurt. The recipe is here.
These oatmeal banana muffins are one of my favorite recipes! They’re simply delicious and so easy to make. The ingredient list includes bananas, oats, almond butter, butter, yogurt and flax meal. Recipe here.
Meal Prep Mediterranean Wraps
Prepare the fillings for these wraps ahead and then assemble when you want to eat! According to serving size, you might want to double some of these recipes.
These salmon wraps are delicious! Use whole grain tortillas and meal prep your salmon salmon in an air-fryer, oven or a pan, cut up some vegetables and separate it all into containers. Recipe here.
Make something lighter for lunch or dinner! Make ahead the chicken, chop up some cucumbers, make the garlic sauce and use whole cherry tomatoes to make these for the week. Assemble together when it’s time to eat. Recipe here.
This is one of my favorite recipes on the blog! It’s light and it’s delicious! Cook the salmon with vegetables like explained in the recipe, prepare the sauce and use whole cherry tomatoes, cucumbers, then keep everything in separate containers for the week, to make these ahead. Recipe here.
These are similar to the lettuce wraps above, but way more filling! The process is similar: prepare ingredients for the filling (without making the salad) and wrap when it’s time to eat! Recipe here.
Meal Prep Mediterranean Bowls
Mediterranean bowls are delicious and really easy to make ahead! Make sure to make enough of the recipes you pick out (look at the serving size in the recipe!).
I love these bowls! They’re spicy, they’re delicious and they’re quite easy to make, but they do take a little while. This recipe makes enough for two big bowls, so make sure to double the recipe if you want to make this for 3-4 days. Recipe here.
This is a very popular and highly rated recipe on the blog and I love it too! If you like salmon, you’ll love this healthy, light and delicious dinner idea. The recipe is here.
Lentils are so delicious! Learn how to cook your own to build these flavorful tasty lentil bowls. Again, make sure to not make the salad ahead, but to rather use whole cherry tomatoes, olives and cucumbers Add lemon juice and olive oil when it’s time to eat. Recipe here.
I recently made this and it’s amazing! Roasted red peppers, some air fryer salmon, thinly chopped herbs and cabbage – you can make all of this ahead and have this bowl 2-3 times during the week. Recipe here.
Made with chicken, spicy roasted sweet potato and cauliflower and a simple salad, these bowls are absolutely delicious and so easy to make ahead. Recipe here.
This is probably one of my most popular recipes here, and I know why: it’s super simple and it’s super tasty! Cooked quinoa, chickpeas, fresh vegetables and olives come together with hummus and tzatziki to make these bowls. Recipe here.
Easy & Quick Mediterranean Dinner Ideas
If you haven’t tried cauliflower rice yet because you think it’d be gross, I feel you. 2 years ago I also wasn’t convinced that it was needed. But since trying it, I can only say: it’s delicious. Such an easy way to bulk up your meals and eat more vegetables. This recipe is wonderfully spicy, filling and packed with flavor and vegetables. It will keep in the fridge for up to 3 days and it’s super easy to make. Recipe here.
This is a filling and delicious chicken skillet that is full of flavor! Feta cheese, garlic, eggplant, fresh herbs and vegetables all come together here to make this delicious meal ready in no time. This recipe will also stay good for up to 3 days. You can find it here.
You can make this recipe with or without chicken, you can add shrimp or keep it vegetarian, it’s super easy to make and will stay good in the fridge for 2-3 days. Recipe here.
You can make this simple meatless dinner in no time using a can of chickpeas! The recipe also stays good for 3 days, so it’s perfect for quick meal prep. You can have this skillet as is, or pair it with a salad and tzatziki for a healthy bowl. Recipe here.
Mediterranean Soup Recipes
Made with red lentils, bulgur and packed with vegetables this is a comforting and delicious soup recipe that is vegan, healthy and filling. The recipe is here.
This is a small batch soup recipe made with one can of chickpeas! If you’re making it for more days, be sure to double the recipe. You can find it here.
Similar to the chickpea soup, this one is made in just 20 minutes using canned beans. Again double the recipe if you’re meal prepping for the week! Recipe here.
This homemade soup recipe is simple, tasty and comforting! Filled with anti-inflammatory foods it’s the perfect meal to help improve and maintain your health! Recipe here.
Meal Prep Recipes To Build Healthy Bowls
Use these recipes to build your own Mediterranean bowls and eat something different every day!
These chickpea spinach cakes are great on their own, but are complete when paired with some salad, roasted vegetables and some hummus and tzatziki! Recipe here.
I tried these turkey meatballs and they were really good! Perfect for meal prep too and no breadcrumbs. You can make some and serve with a salad, quinoa or couscous as suggested here. The recipe is here.
If you only have a can of white beans, you can make this wonderful recipe to complete your meals. This is a wonderful side dish that is rich in flavor and high in fiber. Recipe here.
Learn how to roast your own spicy vegetables in the oven! I chose sweet potato (which, true isn’t the most Mediterranean food ever, but is good), cauliflower and red peppers. Recipe here.
If you’re too impatient to roast vegetables in the oven, you can also roast them on the stovetop with some garlic and olive oil. Super delicious and easy recipe that you can find here.
Tzatziki is a very rich and famous Greek god and dip made with cucumbers, yogurt and garlic. And making tzatziki is super easy, at least the version I share and the recipe comes with a simple vegan option using cashews as well. You can find it here.
I love hummus, it’s so creamy and delicious and if you’ve ever seen the movie “Zohan” you’d know it has multiple uses besides being an addictive food. I’ve made my own version that is spicy and really fluffy, and you can find it here.
If you’re doing the Mediterranean diet and need to watch your carbohydrate intake too, you can make this lower carb version of tzatziki made with walnuts and zuchhini. You can find the recipe here.
This isn’t exactly a meal prep recipe, but it’s one that can become your go-to vegetable side dish, it’s fresh, healthy, tasty and ready in just 5 minutes. The recipe is here.
How To Meal Prep On The Mediterranean Diet
Preparing your ingredients like this, you will be able to build a variety of healthy meals throughout the week. This is great, especially if you’re like me and can’t eat the same thing for more than 2 days.
- Dips and Sauces: These seriously can make a meal so much more complete. Most dips keep so well in the fridge too! Two that come to mind when it comes to the Mediterranean diet are hummus and tzatziki. You can also make things like baba ganoush or red pepper sauce if you already have some roasted vegetables.
- Whole grains and pulses. Pre-cook some whole grains like quinoa, bulgur, rice, chickpeas, lentils and beans. Since I usually forget to soak and pre-cook beans and legumes (it takes a few hours), I used canned. My prep would consist in me, opening the can and getting the chickpeas (for example) well rinsed and drained. I also am aware that nobody in the Mediterranean countries uses quinoa, but it’s gluten free, nutritious and it cooks fast, so I’ve featured several Mediterranean diet quinoa recipes here.
- Fish and chicken. You can prepare these on the grill, stove, air fryer – wherever you desire. (mkay, it even rhymes!)
- Roast vegetables you like. I started doing this, this year and I simply love it. Roasted vegetables make dishes so much better, more flavorful and complete. And they are easy to store in the fridge. You can season them however you want, I’m sharing two recipes here.
Another way to prepare, if you really have no time to cook during the week is to wash and cut up the fresh vegetables that aren’t juicy (like tomatoes). Chop up some onions, cucumbers, cabbage, kale and thinly chop fresh herbs.
I hope you found these tips helpful and got some new Mediterranean diet recipe ideas that you can make ahead for the week! Let me know if you do have questions and feedback – I’d love to hear it!
Pesto Chicken Cauliflower Rice
- 1 cup shredded chicken
- 2 ½ cups cauliflower rice
- 1 tomato, chopped
- 2 garlic cloves, minced
- 2/3 cup shredded mozzarella or other cheese
- 1 cup arugula
- 3 tbsp thinly chopped dill
- 1 tbsp olive oil
- ½ cup milk
- 1 tbsp tomato paste
- 2 tbsp red pesto
- salt and black pepper to taste
- Optional: parmesan cheese
- Make the cauliflower rice using your food processor or a grater. I used ½ cauliflower head and it made about 2 ½ cups of cauliflower rice. You can also use store-bought rice.
- Add the chopped tomato to a pan with a tbsp of olive oil and saute at medium-high for 1-2 minutes. Stir in the cauliflower rice and add 1 garlic clove, then stir in the chicken, tomato paste, pesto, some salt cover and cook for 2-3 minutes.
- Add the milk and ½ of the shredded cheese. Cover again for 2-3 minutes.
- Stir in the rest of the cheese and the other garlic clove. Stir in the dill and arugula and cook for 2 more final minutes.
- Serve immediately, optionally with some parmesan cheese and black pepper on top!
You can find the original recipe with more tips at the Her Highness, Hungry Me blog.
Amount Per Serving: Calories: 501Total Fat: 32gSaturated Fat: 11gTrans Fat: 0gUnsaturated Fat: 18gCholesterol: 94mgSodium: 837mgCarbohydrates: 20gFiber: 4gSugar: 6gProtein: 35g