62 Healthy Mediterranean Diet Meal Prep Recipes

These delicious meal prep recipes will make an excellent addition to your Mediterranean meal plan! They use tasty Mediterranean natural ingredients that add vast amounts of hearty, fresh flavors. Most importantly, they’re healthy so that you can enjoy these delicious Mediterranean meal prep ideas guilt-free!

If you’re new to meal prep, have a look at my beginner’s guide to meal prepping for a ton of handy information.

32 Healthy Mediterranean Diet Meal Prep Recipes  

I hope you enjoy this tasty selection of Mediterranean diet meal prep recipes! Saluti!

1. Quinoa and Mediterranean Roasted Vegetables

If you’re looking for a delicious Mediterranean-flavored recipe, this is perfect. This quinoa and roasted vegetable recipe are tasty and super healthy! It’s vegan and gluten-free, packed with delicious roasted vegetables, high in healthy fats and complex carbohydrates, while still low in saturated fats.

2. Healthy Mediterranean Breakfast Burrito

These easy, vegetarian, healthy breakfast burritos are full of protein, Mediterranean flavors, make-ahead, freezable, and a great brunch or breakfast potluck idea! They are also Weight Watchers friendly.

3. White Bean Tuscan Hummus

White bean Tuscan hummus is made with a few simple ingredients. Dip pita or veggies in it, or dress it up with some fun toppings! This is one of my favorite Mediterranean diet meal prep recipes!

4. Puttanesca Pasta

This easy 10 Minute Puttanesca sauce with anchovies, capers, and olives is an easy pantry meal to make with spaghetti! Simply sauté garlic with crushed red pepper and anchovies. Add in tomatoes, olives, and capers and simmer for 5 minutes before tossing with your favorite cooked pasta. It can be made ahead or frozen for meal prep!

5. Minestrone Soup

A quick and healthy Minestrone soup recipe {can be made vegan and gluten-free if desired} with zucchini and basil. Only 111 calories per cup. It can be reheated and frozen for meal prep!

6. Greek Chickpea Soup

Light, flavorful, and healthy Greek chickpea soup made with zucchini, garbanzo beans, carrots, and fresh herbs. This simple 30 minute, gluten-free soup is made in one pot and is sure to be a family favorite!

7. Greek Chicken Meatballs with Homemade Tzatziki

Super easy juicy Greek chicken meatballs with homemade tzatziki sauce dressing for quick, healthy, and under 30 minute weeknight dinner or lunch. These simple Mediterranean-inspired chicken meatballs are packed with fresh herbs, made with simple ingredients, and are served over a light and fresh Greek salad dressed in tzatziki sauce.

8. Escarole and Beans

Escarole and beans is a classic Italian recipe that makes delicious use of simple vegetarian ingredients to create a hearty and cozy dish. White beans and leafy escarole are served in this chunky, stew-like dish which needs nothing more than some good crusty bread to enjoy it with!

9. Vegetarian Mediterranean Pasta Salad

This easy vegetarian Mediterranean pasta salad is full of fresh and savory flavors that will transport you to the Mediterranean! To top things off, it is super easy to put together and is ready in less than 30 minutes. It is a wonderful summer recipe to have on its own, for lunch, dinner or as a side dish.

10. Mediterranean Chopped Salad

This Mediterranean chopped salad is loaded with vegetables, fresh herbs, and chickpeas for a filling meal that is perfect for meal prep!

11. Moroccan Chickpea Stew

A warm, comforting stew you’ll love. It offers the perfect blend of carefully chosen and proportioned spices to create a delectable vegan recipe that will cozy up even the coldest winter night. This hearty recipe comes together in less than 20 minutes so you can enjoy it anytime- even on the busiest of weekdays

12. Instant Pot Mujadara

This Instant Pot mujadara recipe is a delicious combination of lentils, rice and caramelized onions. This fragrant vegetarian recipe comes together quickly in your pressure cooker, making it perfect for any night of the week. The best part, the lentils and rice are cooked to perfection.

13. Mediterranean Salsa

Mediterranean salsa is a great way to amp up the flavor of all kinds of dishes. You can store your homemade salsa in an airtight container for later in the week.

14. Mediterranean Kale Salad

You’ve never had a Mediterranean kale salad like this one! It leaps out of the salad bowl with Mediterranean flavors! Big bold and briny olives, sweet tomatoes, salty feta, and crisp cucumber make this the perfect summer evening meal

15. Fasolada

Fasolada is the ultimate Greek comfort food. This white bean soup is notable for a very generous drizzling of olive oil.

16. Roasted Shrimp with Lemon and Garlic

These easy Oven Roasted Shrimp with Lemon & Garlic are gluten-free, Paleo-friendly & totally delish. Use them to top pasta, salads or rice for a quick and tasty meal. Ready in 20 minutes, start to finish!

17. Spanakopita – Traditional Greek Spinach Pie

Layers of flaky phyllo dough paired with smooth and flavorful spinach-feta filling make this Spanakopita a great lunch or light dinner.

18. Mediterranean Keto Collard Green Wraps

This Mediterranean keto collard green wraps recipe is a delicious way to eat your veggies! It takes just 15 minutes and 7 ingredients to make vegan collard wraps. Paleo and whole30, too.

19. Mediterranean Quesadilla with Spinach and Feta

Mediterranean quesadillas are stuffed with feta and mozzarella cheeses, spinach, red onion, and tomatoes. They take 15 minutes to make and are packed with wholesome ingredients.

20. Mediterranean Salad with Orzo

This Mediterranean salad with orzo is easy to make and comes together in less than 20 minutes. Unlike other salads, this one is great for meal prep! It’s the perfect side to any family dinner!

21. Penne Pomodoro

This easy Italian dish of penne pasta coated in a simple homemade tomato sauce can be made ahead and frozen and is loved by kids and adults alike.

22. Zuppa Di Pesce

This traditional Italian soup recipe is simple to prepare, easy to digest, and a great meal when you’re trying to lose weight.

23. Vegan Lemon-Garlic Mediterranean Quinoa

Enjoy this pantry-friendly Greek/Mediterranean quinoa salad recipe warm or chilled. It’s packed with protein, fiber, and lots of vegetables, including kale, white beans, tomatoes, and olives in a lemon-garlic quinoa dressing! Grain-free, gluten-free, dairy-free, vegan quinoa salad!

24. Mediterranean Soup With Sausage

Whole30 Mediterranean-style sausage soup is filled with lots of veggies in a tasty broth. It takes just 45 minutes from start to finish but has still developed a ton of flavor.

25. Mexican Keto Tamale Pie

This keto tamale pie has everything for the most delicious low-carb dinner: ground chicken, grain-free crust, and lots of cheese. It’s spicy, hearty, and a perfect option for those times when you’re pressed for time but need something to feed your whole family.

26. Greek Chicken

This Greek Chicken infuses the flavors of the Mediterranean in a simple 30-minute Greek chicken marinade made up of lemon, garlic, rosemary, and oregano. Once marinated, you can bake, grill, fry, or even air fry your chicken and enjoy hot or cold!

27. Spanish Fish Stew

Spanish Fish Stew is a super flavourful, healthy, one-pan dinner that cooks up in less than 30 minutes. 

28. Mediterranean Millet

Studded with dried apricots and pistachios, this Mediterranean Millet Recipe is easy to make and loaded with flavor. Prepare it in your Instant Pot or on the stove in under 30 minutes!

29. Mediterranean Lentil Salad

Let’s travel to the Mediterranean in my minds with this amazing Mediterranean Lentil Salad! Bonus points: it is packed with plant protein!

30. Mediterranean Hummus Pizza without Cheese

The hummus fills the void of the creaminess you get from vegan cheese and makes for the perfect pizza. It’s also a very healthy option and does not even come close to the number of calories and fat in a normal pizza. Enjoy!

31. Tabbouleh

This tabbouleh is a popular dish that has made waves in the Mediterranean region for its exquisite textures. Bulgur wheat, tomatoes, and onions are mixed with chopped mint and parsley and finished with a vibrant lemon and olive oil dressing.

32. Mediterranean Buckwheat Salad

Buckwheat is the perfect gluten-free meal prep. If you have buckwheat in the pantry, then make sure to give this mediterranean diet meal prep recipe a try.

33. Lemon Herb Chicken with Farro & Roasted Veggies

Chicken breasts soak up bright citrus and rosemary while farro holds its pleasant chew even after a few days in the fridge. Roast zucchini, bell peppers, and red onion on the same sheet pan so everything is ready together. Portion into containers, drizzle with the pan juices, and stash for up to four days. It’s balanced, satisfying, and travels well for office lunches.

34. Tuna & White Bean Salad Jars

Protein-rich cannellini beans and sustainably sourced tuna make a speedy no-cook lunch. Layer the vinaigrette at the bottom, then beans, tuna, crunchy veggies, and herbs to keep everything crisp. When hunger strikes, shake the jar and eat straight from it or dump over greens. These jars keep for three days without losing texture.

35. Greek Chickpea & Quinoa Bowls

Cook a batch of quinoa while chickpeas marinate in olive oil, oregano, and lemon. Fresh cucumber, tomatoes, and a spoonful of tangy tzatziki bring crunch and creaminess. Assemble everything cold to preserve the vegetables’ snap. The bowls last four days and taste even better as the herbs mingle.

36. Sheet-Pan Salmon with Olives & Tomatoes

Salmon roasts quickly beside juicy tomatoes and briny olives, soaking up Mediterranean flavor in under 20 minutes. Use skin-on fillets so the fish stays moist, then slide everything into containers with a squeeze of lemon. You can reheat gently or eat it chilled over greens. Omega-3s and antioxidants never looked so simple.

37. Lentil & Spinach Stuffed Peppers

Green or red bell peppers become edible bowls for earthy lentils cooked with garlic, onions, and diced tomatoes. Fold fresh spinach into the filling just before stuffing so it wilts but stays vibrant. Bake until the peppers are tender yet hold their shape. Two halves tucked into a container pair nicely with a dollop of yogurt for a filling vegetarian meal.

38. Mediterranean Egg Muffins with Feta & Spinach

Whisk eggs with chopped spinach, crumbled feta, sun-dried tomatoes, and oregano, then bake in a muffin tin. The little frittatas pop out perfectly portioned for breakfast on busy mornings. They reheat in seconds and taste great at room temperature. Store in an airtight box for up to five days.

39. Turkey Kofta Meatballs with Bulgur Pilaf

Lean ground turkey blended with cumin, coriander, and fresh parsley forms tender kofta-style meatballs. Roast them on parchment while bulgur simmers with a touch of cinnamon and raisins. Add a quick cucumber yogurt dip for moisture and extra flavor. The combo packs protein, whole grains, and a mild sweetness that keeps you reaching for more.

40. Shrimp & Orzo with Wilted Arugula

Orzo cooks in one pot, then plump shrimp join for a fast final simmer with garlic and lemon zest. Toss in arugula right before portioning so it softens without turning soggy. Light yet filling, this dish heats beautifully in the microwave. Keep a lemon wedge in each container for a fresh burst just before eating.

41. Roasted Vegetable Hummus Wraps

A rainbow of roasted vegetables meets creamy hummus in a portable wrap. Slice and char the vegetables ahead, then chill them completely to avoid soggy tortillas. Assemble the wraps the night before or pack components separately to roll on site. They’re meat-free, fiber-rich, and packed with flavor.

42. Baked Falafel Meal Prep Boxes

Soaked chickpeas, fresh herbs, and spices blend into a vibrant green mix that bakes into crisp falafel without deep frying. Pair with herby bulgur tabbouleh and a drizzle of tahini for a complete plant-based lunch. Everything keeps its texture for four days. Reheat the falafel in a toaster oven to revive their crunch.

43. Moroccan-Spiced Chicken with Couscous

Warm spices like cumin, paprika, and cinnamon give chicken thighs a fragrant crust. While they bake, quick-cooking couscous soaks in hot broth along with chopped dried apricots and toasted almonds. The sweet-savory mix holds up well for several days. A quick splash of broth brings leftovers back to life during reheating.

44. Mediterranean Mason Jar Pasta Salad

Whole-wheat rotini tossed in red-wine vinaigrette forms the base of this colorful jar. Layers of olives, cucumbers, tomatoes, and feta add crunch and tang. Because the dressing stays at the bottom, the veggies remain crisp until you shake it all together. It’s a flawless grab-and-go solution for picnics or office desks.

45. Tomato & Cucumber Tabbouleh with Grilled Halloumi

Classic parsley-heavy tabbouleh gets extra freshness from diced cucumbers and ripe tomatoes. Grilled halloumi brings a salty, chewy contrast and enough protein to satisfy. Store the salad and cheese separately to keep textures perfect. A quick sear reheats halloumi squares in seconds.

46. Caprese Farro Salad with Basil Pesto

Nutty farro stands in for the usual tomatoes-only Caprese, providing extra fiber and staying power. Sweet tomatoes and soft mozzarella pearls mingle with a spoonful of homemade or store-bought pesto. The salad tastes great cold, making it ideal for warm days. Drizzle with a bit of balsamic for added zing just before eating.

47. Eggplant & Chickpea Tagine over Brown Rice

Simmer eggplant, chickpeas, and aromatic spices like cumin and coriander until the vegetables turn silky and the sauce thickens. Portion the tagine over brown rice so grains absorb every drop of the spiced tomato broth. The flavors deepen as it sits, making leftovers even better. It freezes well for longer storage.

48. Lemon Dill Baked Cod with Green Beans

Flaky cod bakes quickly with fresh dill and bright lemon, staying moist thanks to a parchment envelope. Add green beans to the same pan for a one-dish dinner. Cool completely before portioning so the fish retains its firm texture. It reheats gently in the oven or tastes great chilled with a squeeze of extra lemon.

49. Greek Yogurt Chicken Salad Lettuce Cups

Swap out mayonnaise for thick Greek yogurt and a touch of Dijon to lighten classic chicken salad. Red grapes and walnuts bring sweetness and crunch, while fresh dill ties the flavors together. Pack the salad separately from washed lettuce leaves to keep them crisp. Assemble right before eating for a refreshing bite.

50. Spinach & Sun-Dried Tomato Turkey Meatloaf

Ground turkey mixed with sautéed spinach and chopped sun-dried tomatoes bakes into a moist, Mediterranean-inspired meatloaf. Oats stand in for breadcrumbs, adding fiber and helping the loaf hold together. Slice once cooled so portions stay neat. Pair with roasted sweet potatoes for a balanced, reheatable meal.

51. Roasted Red Pepper & Tomato Soup with Whole-Grain Pita

Charred red peppers and ripe tomatoes blend into a velvety soup finished with a swirl of extra-virgin olive oil. Make a big pot on Sunday and portion into individual jars for easy lunches. Toasted pita on the side adds satisfying crunch. The soup freezes beautifully for up to three months.

52. Artichoke & Olive Whole-Wheat Pizza Squares

Whole-wheat dough forms a hearty base for tangy artichoke hearts, Kalamata olives, and a light sprinkle of part-skim mozzarella. Bake the slab pizza, let it cool, then slice into squares that fit neatly into containers. Enjoy cold like focaccia or reheat in a toaster oven. It’s a crowd-pleaser that packs well for school or work.

53. Spicy Harissa Shrimp with Quinoa

Quick-cooking shrimp get a bold kick from North African harissa paste. Spoon them over nutty quinoa that’s been simmered in vegetable broth for extra flavor. Add a handful of chopped parsley to cool the heat. The meal tastes great warm or chilled, perfect for varied lunch preferences.

54. Zucchini Noodle Greek Salad Bowls

Swap traditional pasta for fresh zucchini noodles to lower carbs while keeping Greek salad vibes. Toss with tomatoes, olives, red onion, and feta, then dress lightly with olive oil and red-wine vinegar. Pack vinaigrette separately to maintain crunch. The bowls stay crisp for two days, making them a fast mid-week refresher.

55. Lentil & Tomato Stew with Kale

Brown lentils simmer with crushed tomatoes, onions, and garlic until tender, while chopped kale wilts in during the last few minutes. The result is thick, comforting, and full of plant protein. Portion into jars for easy grab-and-heat meals. A drizzle of olive oil on top just before serving rounds out the flavors.

56. Pesto Chicken & Vegetable Grain Bowls

Grilled chicken tossed in basil pesto delivers vibrant flavor without extra effort. Layer over freekeh—a nutty ancient grain—alongside roasted carrots and broccoli. Everything reheats beautifully, and the pesto keeps the dish moist. Sprinkle with toasted pine nuts right before serving for crunch.

57. Mediterranean Stuffed Sweet Potatoes

Bake sweet potatoes until tender, then scoop and mix the flesh with sautéed spinach, chickpeas, and lemon zest. Pile the mixture back into the skins and sprinkle with feta. The sweet-savory combo satisfies any time of day. They store well and reheat quickly in the microwave.

58. Sardine & Avocado Toast Boxes

Omega-3-rich sardines pair wonderfully with creamy avocado on hearty toast. Pack mashed avocado in a small cup to spread fresh so the bread stays crisp. Sardines hold up just fine chilled, offering sustainable seafood on the go. Add a squeeze of lemon and cracked pepper for brightness.

59. Creamy Tahini Vegetable Stir-Fry with Chickpeas

Sauté mixed vegetables until tender-crisp, then fold in chickpeas for protein. A quick sauce of tahini, lemon juice, and a splash of soy creates a silky coating without dairy. Serve over brown rice or barley for extra fiber. The dish stays creamy, not oily, even after reheating.

60. Rosemary Garlic Turkey Cutlets with Roasted Grapes

Thin turkey cutlets cook in minutes, absorbing the aroma of fresh rosemary and garlic. Roasted grapes burst into a light sauce that feels restaurant-worthy yet simple. Portion with a side of wild rice to soak up the juices. This elegant meal keeps well for three days without drying out.

61. Olive & Herb Cauliflower Rice with Grilled Chicken

Riced cauliflower sautéed with oregano, parsley, and Kalamata olives offers a low-carb base that’s big on flavor. Add grilled chicken for lean protein and a squeeze of lemon for zing. Everything reheats quickly without losing texture. It’s a light option that still feels satisfying.

62. Yogurt Parfait with Honey, Figs & Pistachios

Thick Greek yogurt layered with sweet figs and crunchy pistachios makes a high-protein breakfast or snack. A touch of honey ties the elements together without overwhelming sweetness. Assemble in jars for effortless mornings. The nuts stay crisp for two days, especially if added just before eating.

Frequently Asked Questions about a Mediterranean Diet