30+ Easy Mediterranean Diet Meal Prep Recipes for Every Meal

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I finally made a collection of delicious, EASY Mediterranean diet meal prep recipes for breakfast, lunch and dinner!

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The ultimate collection of Mediterranean diet meal prep recipes for every meal! Including easy ideas for breakfast, lunch, and dinner to help you stay healthy all week. Heart-healthy, delicious, and beginner-friendly

These make ahead meals are perfect for you if you want to start the Mediterranean diet, but don’t have time to even smile. Or if you just love tasty food full of Mediterranean flavors.


Meal Prep Mediterranean Breakfast Ideas

Homemade healthy granola recipe - an easy breakfast idea that you can make ahead! Meal prep on the weekend, then serve with some yogurt/milk or chia pudding and fruit of choice for a quick and easy breakfast or dessert!


10-Minute Healthy Granola Recipe

Use cinnamon, nuts, seeds, honey and oats to make this delicious, healthy granola recipe in 10 minutes. You can use it along with berries to top off Greek yogurt or a chia pudding – both perfect breakfast options for the Mediterranean diet! Recipe here.

Easy high-protein tuna omelette recipe, turned muffin - the perfect healthy breakfast idea!


Tuna Omelette (or Muffins)

You can bake the mix for this tuna and egg omelette in muffin cups and enjoy thoughout the week. These savory meal prep muffins are perfect for breakfast as they’re packed with protein as well as fiber from the vegetables! Recipe here.

easy healthy stovetop pear crumble


15-Minute Pear Crumble

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. Serve with some almond milk or yogurt. The recipe is here.

Healthy Spinach Feta Muffins - savory breakfast idea


Spinach Feta Muffins

These spinach feta muffins are SO good! Similar to the Greek Spanakopita, but without the phyllo sheets, these are perfect for grab-and-go. I find these best when warm. So in the morning, heat one or two up and enjoy. Ingredients include oats, eggs, spinach, scallions and feta cheese. Recipe here.


Mediterranean Diet Lunch Recipes

We’ll start with wraps and bowls that are great for lunch (but you can also enjoy at dinner!). It’s important to keep different components separately, so that things don’t spoil and you can reheat whatever you need to (chicken, salmon…). For the wraps, prepare the fillings ahead, then assemble when it’s lunch time! You might also want to double some of these recipes.

Mediterranean salmon wraps recipe


Mediterranean Salmon Wraps

Meal prep your salmon in an air-fryer, oven or in a pan, cut up some vegetables, make the garlic sauce and keep it all in separate containers. When it’s time to wrap – grab a tortilla, fill and roll! Recipe here.

Mediterranean Chicken Lettuce Wraps


Mediterranean Chicken Lettuce Wraps

Make ahead the chicken, chop up some cucumbers, make the garlic sauce and use whole cherry tomatoes to make these for the week ahead. Assemble with lettuce leaves when it’s time to eat. Recipe here.

You are absolutely going to love these delicious clean eating salmon lettuce wraps! They're full of flavor, light and super easy to prepare. This is a great healthy low-glycemic high-protein salmon recipe for dinner or lunch, especially when it's warmer outside. It is also a good anti-inflammatory recipe to have if you're starting a healthy diet to reduce inflammation.


Mediterranean Salmon Lettuce Wraps

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.

Mediterranean chicken wrap - healthy dinner recipe


Mediterranean Chicken Wraps

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.

Try these spicy roasted vegetable healthy lunch bowls, they’re are absolutely delicious! This is a wonderful healthy lunch idea that will fill you up, is full of flavor, gluten free dairy free and vegan!


Amazing Roasted Vegetable Lunch Bowls

Spicy, delicious and quite easy to make. This Mediterranean recipe makes enough for two big bowls, so make sure to double if you want to have it for 3-4 days. Recipe here.

Amazing Mediterranean salmon bowls! This healthy salmon recipe is high-protein, rich in fiber and incredibly flavorful, it's great for dinner, meal prep and there's an easy low-carb option!


Mediterranean Salmon Bowls

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 salmon recipe. You can find it here.

If you’re on a mission to find some healthy dinner ideas, you’ve just found a healthy vegan dinner recipe that you’ll want to make every week. This is a delicious healthy vegan lentil bowls recipe and it’s gonna become one of your go-to easy lentil recipes. High in protein and fiber, these gluten free bowls are satisfying and super easy to make, even if you’ve never made lentils before.


Healthy Vegan Lentil Bowls

Lentils are so delicious! Learn how to cook your own to build these flavorful, tasty 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.

Mediterranean salmon salad recipe! This veggie-packed healthy salad recipe is the perfect summer dinner idea. Filled with a ton of roasted and fresh vegetables, pan-seared salmon and some feta cheese, this easy low carb recipe is full of flavor, antioxidants and it's just delicious. Also easy to meal prep for the week!


Fresh Mediterranean Salmon Salad

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.

You'll love this delicious healthy dinner idea for healthy spicy chicken and roasted vegetable bowls! These chicken bowls are easy to make and perfect for meal prep and clean eating.


Spicy Chicken and Roasted Vegetable Bowls

Made with chicken, spicy roasted sweet potato and cauliflower and a simple salad, these bowls are ABSOLUTELY incredible and so easy to meal prep. Recipe here.

5-Minute Mediterranean Bowl! Try this healthy lunch meal prep recipe - you prep everything and keep all parts in separate containers in the fridge (except salad - it takes a minute). Arranging this beautiful & easy healthy bowl with quinoa & hummus takes around 5-minutes! It's vegan & gluten-free!


5-Minute Mediterranean Bowls

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 meal prep Mediterranean bowls. Recipe here.


Meal Prep Mediterranean Diet Dinners

These easy and quick Mediterranean diet dinner recipes are perfect for weeknights but will also do great for meal prep.

Super easy spicy cauliflower rice recipe with ground turkey, spices and vegetables - simple healthy dinner idea that you'll want to make again and again and again! Ready in about 20 minutes, this tasty cauliflower recipe is great if you're keeping a gluten-free dairy-free diet, it's also paleo and low carb. But even if you're not and simply want to add some new healthy meals to your weekly meal prep this is for you as well.


Spicy Cauliflower Rice With Ground Turkey

If you haven’t tried cauliflower rice yet because you think it’d be gross, I understand. 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.

Mediterranean Chicken Skillet Recipe


Mediterranean Chicken Skillet

This chicken skillet is full of flavor! Feta cheese, garlic, eggplant, fresh herbs and vegetables all come together to make this delicious meal ready in no time. This meal prep recipe will also stay good for up to 3 days. You can find it here.

Pesto chicken cauliflower rice


Pesto Chicken Cauliflower Rice Recipe

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.

15-Minute Mediterranean Chickpea Skillet! An easy and healthy Mediterranean diet recipe! This healthy chickpea recipe is vegan, gluten-free and dairy free and perfect for a quick dinner or lunch!


15-Minute Mediterranean Chickpea Skillet

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

chicken barkey soup


Easy Barley Chicken Soup

This is my go-to chicken soup! It’s super high in protein, but more importantly, it just feels like home when you’re eating it. Recipe here.

red lentil bulgur soup


Red Lentil and Bulgur Soup

Made with red lentils, bulgur and packed with vegetables, this is a comforting and delicious soup that is vegan, healthy and filling. The recipe is here.

The ultimate chickpea soup made with simple ingredients like canned chickpeas, vegetables and spices in one pot, in 20 minutes, it’s packed with Mediterranean flavors, hearty, high-protein, vegan and budget-friendly.


Warming Chickpea Soup

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.

Quick and easy bean soup recipe using canned beans, spices and vegetables! This healthy bean soup is high-fiber and perfect for lunch or dinner on a cold day!

20-Minute Cozy Bean Soup

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.

Homemade anti-inflammatory chicken soup! This healthy soup is all you need after a cold day. With vegetables, anti-inflammatory herbs and spices this anti-inflammatory recipe that is easy, warming and delicious.


Homemade Anti-Inflammatory Chicken Soup

This homemade soup is simple, tasty and comforting! Filled with anti-inflammatory ingredients it’s the perfect meal to help improve and maintain your health! Recipe here.


Meal Prep Recipes To Build Mediterranean Bowls

Use these meal prep-friendly recipes to build your own Mediterranean bowls and eat something different every day!

Spinach chickpea patties / Spinach chickpea cakes - easy Mediterranean diet meal prep


Chickpea Spinach Cakes

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.

pesto turkey meatballs


Pesto Turkey Meatballs

These turkey meatballs are perfect for meal prep and need no breadcrumbs. You can make some and serve with a salad, quinoa or couscous as suggested here. The recipe is here.

5-minute cannellini bean recipe! Just in case you need a simple white bean recipe! This easy vegan recipe is great for a light dinner or lunch. Serve with a salad, olives and tzatziki for a full meal. | #cleaneating


5-Minute Cannellini Recipe

If you only have a can of white beans, you can make this wonderful side that’s rich in flavor and high-fiber to complete your meals. Recipe here.

These healthy Mediterranean meatballs without bread crumbs or eggs will blow you away! These healthy ground beef meatballs go really well in Mediterranean bowls with salads and hummus, in wraps with veggies and tzatziki, can be made on the stove or baked and are a super tasty healthy meal prep recipe.


Mediterranean Meatballs

Another meatball recipe that is delicious and made with mainly ground meat of choice and vegetables! Serve these with salad, hummus or other dips and enjoy! Recipe here.

A super easy roasted vegetable recipe for spicy roasted cauliflower, sweet potatoes and a sad little red pepper. This healthy side dish recipe is great for meal prep, vegan, gluten free and paleo.


Spicy Roasted Vegetables

Learn how to roast your own spicy vegetables in the oven! I chose sweet potato, cauliflower and red peppers. Recipe here.

10-minute Mediterranean garlic roasted vegetable recipe - a healthy vegetable side dish recipe that is low carb vegan and gluten-free! Great meal prep recipe, perfect for clean eating too!


10-Minute Garlic Roasted Vegetables

If you’re too impatient to roast vegetables in the oven, you can also roast them on the stove with some garlic and olive oil. Super delicious and easy recipe that you can find here.

Need a dairy-free recipe for tzatziki - then make this easy vegan tzatziki and add it to healthy bowls or wraps! It's delicious!

Easy Tzatziki Recipe (+ vegan version)

Tzatziki is a very rich and famous Greek dip made with cucumbers, yogurt and garlic. And making tzatziki is super easy, at least the version I share. The recipe comes with a simple vegan option using cashews as well. You can find it here.

Easy Spicy Hummus

If you’ve ever seen the movie “Zohan”, you’d know hummus 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.

Easy low-carb vegan hummus recipe with zucchini and walnuts! A simple and tasty healthy side dish recipe that will make your dinner so much better! Use as a side dish, snack, in Buddha bowls or wraps! | www.beautybites.org


Low Carb Zucchini Hummus

If you’re doing the Mediterranean diet and need to watch your carbohydrate intake too, you can meal prep this lower carb version of tzatziki made with walnuts and zucchini. You can find the recipe here.

This 5-minute tomato cucumber salad recipe is quick, easy and tasty! It's gluten free, vegan, low carb and it's the best vegetable side dish when tomatoes and cucumbers are in season!

5-Minute Tomato Cucumber Salad

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.


What To Meal Prep On The Mediterranean Diet

  • Dips and Sauces: These seriously can make a meal so much more complete. Most dips keep 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 meal prep Mediterranean diet recipes with above. 
  • Fish and chicken. You can prepare these on the grill, stove, air fryer – wherever you desire. (it even rhymes!)
  • Roast the 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.

Another thing 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 carrots, lettuce, cabbage…). Chop up some onions, cucumbers, cabbage, kale, carrots and thinly chop fresh herbs. Then let dry and keep in an airtight container.


More Healthy Recipes:

I hope you found these tips helpful and got some new meal prep Mediterranean diet recipes that you will want to eat during the week! Let me know if you do have questions and feedback – I’d love to hear it!

Pesto chicken cauliflower rice

Meal Prep Mediterranean Diet Recipes

Yield: 2
Prep Time: 7 minutes
Cook Time: 8 minutes
Total Time: 15 minutes

Eat healthy all week long with these easy meal prep Mediterranean diet recipes for breakfast, lunch and dinner as well as some appetizers and sides! Including meal prep tips that will save you time and your taste buds!

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Ingredients

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

Instructions

  1. 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.
  2. 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. 
  3. Add the milk and ½ of the shredded cheese. Cover again for 2-3 minutes. 
  4. 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.
  5. Serve immediately, optionally with some parmesan cheese and black pepper on top!

Notes

You can find the original recipe with more tips at the Her Highness, Hungry Me blog.

Nutrition Information:
Yield: 2 Serving Size: 1
Amount Per Serving: Calories: 501Total Fat: 32gSaturated Fat: 11gTrans Fat: 0gUnsaturated Fat: 18gCholesterol: 94mgSodium: 837mgCarbohydrates: 20gFiber: 4gSugar: 6gProtein: 35g

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© Beauty Bites
Cuisine: Mediterranean / Category: Healthy Recipes

This collection was originally published in May 2021 and last updated with new tips and recipes in April 2026.

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