70 Easy Mediterranean Meal Prep Recipes for a Healthy, Stress-Free Week

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 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.

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.

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.

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.

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.

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. Shrimp and Rice Skillet

This satisfying one-pan dish is ideal for quick weeknight dinners, busy individuals, or anyone seeking a balanced and easy-to-prepare meal. The medley of vegetables provides a good source of protein, complex carbohydrates, and essential vitamins and minerals, supporting muscle health and energy levels.

Ingredients

• 1/2 cup cooked rice
• 4 ounces of shrimp, peeled and deveined
• 1/4 cup chopped bell pepper
• 1/4 cup chopped onion
• 1 clove garlic, minced
• 1 teaspoon olive oil
• 1/4 teaspoon paprika
• 1/4 teaspoon cumin
• Salt and pepper to taste

Instructions

• Heat olive oil in a skillet over medium heat for 2 minutes.
• Add onion and bell pepper, then cook for 3-4 minutes until softened.
• Add garlic, paprika, and cumin, then cook for 1 minute.
• Add shrimp then cook for 3-5 minutes or until it’s pink and opaque.
• Stir in the cooked rice, then let it heat through for 2 minutes.
• Season with salt and pepper.

Meal Prep Tip

You can cook the entire skillet and portion it out. It stores well in the refrigerator for several days. This also makes the skillet reheat quickly and easily, making it perfect for grab-and-go lunches or dinners.

7. Eggplant Rollatini

This rich and cheesy Italian dish is suitable for special occasions, vegetarian meals, or those looking for a comforting and satisfying dish. The fresh ingredients offer a good source of fiber, vitamins, and minerals from eggplant and ricotta, promoting digestive health and bone strength.

Ingredients

• 1/2 eggplant, sliced lengthwise
• 1/4 cup ricotta cheese
• 1 tablespoon parmesan cheese
• 1/4 cup marinara sauce
• 1/2 egg, beaten
• 1 tablespoon breadcrumbs
• 1 teaspoon dried herbs (basil, oregano)
• Salt and pepper to taste.

Instructions

• Preheat the oven to 375°F (190°C).
• Salt eggplant slices and let sit for 10 minutes, then pat dry.
• Mix ricotta, parmesan, herbs, salt, and pepper.
• Spread filling on eggplant slices, roll up, and secure with a toothpick.
• Place the eggplant rolls in a small oven-safe dish.
• Pour marinara sauce over the rolls.
• Sprinkle breadcrumbs over the top.
• Bake for 25-30 minutes or until the eggplant is tender.

Meal Prep Tip

Assemble the rollatini ahead of time and bake when ready. The leftovers reheat well, maintaining their flavor and texture. You can also portion and freeze the dish for future meals.

8. Healthy Pizza With Arugula

This Mediterranean diet dish is perfect for a lighter pizza night, individuals seeking healthier pizza alternatives, or those who enjoy fresh toppings. The ingredients provide a source of antioxidants and vitamins from arugula and tomatoes while using healthier crust and cheese options.

Ingredients

• 1 small whole wheat pizza crust
• 2 tablespoons tomato sauce
• 1/4 cup low-fat mozzarella cheese, shredded
• 1 cup arugula
• Optional: sliced vegetables

Instructions

• Preheat the oven to 425°F (220°C).
• Spread tomato sauce on the pizza crust.
• Sprinkle with mozzarella cheese and any desired vegetables.
• Bake for 10-12 minutes or until the crust is golden and the cheese is melted.
• Top with arugula after baking.

Meal Prep Tip

You can prepare the crust and sauce ahead of time. Pre-chop vegetables and store them separately. Assemble and bake the pizza when ready for a quick meal.

9. Sheet Pan Asparagus Frittata

Here’s a high-protein, low-carb meal rich in vitamins and minerals from eggs and asparagus, supporting weight management. The frittata is perfect for breakfast, brunch, or a light lunch, especially for those looking for a quick and healthy meal.

Ingredients

• 2 eggs, beaten
• 1/2 cup asparagus, chopped
• 1 tablespoon feta cheese, crumbled
• 1 tablespoon chopped onion
• 1 teaspoon dill, chopped
• Salt and pepper to taste.

Instructions

• Preheat the oven to 375°F (190°C).
• Arrange asparagus and onion on a small sheet pan.
• Whisk the eggs with feta, dill, salt, and pepper.
• Pour egg mixture over vegetables.
• Bake for 15-20 minutes or until set.

Meal Prep Tip

Cook the entire frittata and portion it out for individual servings. This light and fluffy egg reheats well in the microwave or oven. It is good cold too, so it is great for lunches.

10. Shakshuka With Feta and White Beans

The fresh ingredients offer a good source of protein, fiber, and antioxidants, supporting heart and digestive health. This hearty and flavorful dish is ideal for brunch, a cozy dinner, or anyone seeking a satisfying and healthy one-pan meal.

Ingredients

• 1 egg
• 1/2 cup canned diced tomatoes
• 1/4 cup diced bell pepper
• 1 tablespoon diced onion
• 1 clove garlic, minced
• 1/4 cup white beans, rinsed
• 1 tablespoon feta cheese
• 1/4 teaspoon cumin
• 1/4 teaspoon paprika
• Olive oil

Instructions

• Heat a small amount of olive oil in a small skillet over medium heat.
• Add the onion and bell pepper and cook for 3 minutes.
• Add the garlic, cumin, and paprika and cook for 1 minute.
• Add the tomatoes and white beans and then simmer for 5 minutes.
• Create a well in the sauce, and crack the egg into it.
• Cover the skillet and cook until the egg is set.
• Top with feta cheese.

Meal Prep Tip

Prepare the tomato and bean sauce ahead of time. Poach the eggs just before serving. The base sauce can be frozen for later use.

11. Mediterranean Chicken and Quinoa Salad

This salad combines juicy grilled chicken with nutrient-packed quinoa and fresh vegetables like cucumbers and tomatoes. Toss it all in a lemony olive oil dressing for a light yet filling meal. Perfect for meal prep, it stays fresh for days and works as a great lunch or dinner.

Ingredients

• 1 pound boneless, skinless chicken breasts
• 1 cup quinoa
• 1 cucumber, diced
• 1 pint cherry tomatoes, halved
• 1/4 cup red onion, thinly sliced
• 1/4 cup Kalamata olives, pitted
• 1/4 cup crumbled feta cheese
• 1/4 cup fresh parsley, chopped
• 2 tablespoons olive oil
• 1 tablespoon red wine vinegar
• Juice of 1 lemon
• Salt and pepper to taste

Instructions

1. Cook the quinoa: Rinse and cook the quinoa according to package directions, then set aside to cool.
2. Cook the chicken: Season the chicken breasts with olive oil, salt, pepper, and lemon juice, then grill or pan-sear until cooked through. Let it rest before slicing.
3. Prep the vegetables: Dice the cucumber, halve the cherry tomatoes, and slice the red onion.
4. Assemble the salad: In a large bowl, combine the quinoa, chicken, vegetables, olives, feta, and parsley.
5. Dress the salad: Whisk together the olive oil, red wine vinegar, lemon juice, salt, and pepper, then drizzle over the salad and toss to combine.

Meal Prep Tip

Store the salad in airtight containers, keeping the dressing separate until ready to eat. This will help maintain freshness for up to 4 days.

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12. Hummus and Veggie Wraps

Wraps are a great way to keep things simple yet satisfying. Spread hummus over whole wheat tortillas, add your favorite Mediterranean veggies (like cucumbers, bell peppers, and spinach), and top with feta cheese. These wraps are perfect for a quick lunch or snack throughout the week.

Ingredients

• 4 whole wheat tortillas
• 1 cup hummus
• 1 cucumber, thinly sliced
• 1 bell pepper, thinly sliced
• 1/2 red onion, thinly sliced
• 1 cup spinach or mixed greens
• 1/4 cup crumbled feta cheese
• 1 tablespoon olive oil
• 1 tablespoon lemon juice
• Salt and pepper to taste

Instructions

1. Prepare the vegetables: Slice the cucumber, bell pepper, and onion into thin strips.
2. Spread the hummus: Lay the tortillas flat and spread a generous layer of hummus over each one.
3. Layer the vegetables: Add the sliced veggies, spinach, and feta on top of the hummus.
4. Drizzle with olive oil and lemon juice: Season with salt and pepper, then drizzle with olive oil and lemon juice.
5. Wrap it up: Roll up the tortillas tightly and slice them in half.

Meal Prep Tip

For easy storage, wrap each wrap in foil or parchment paper to keep them fresh for up to 3 days in the fridge.

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13. Greek Lamb Meatballs with Tzatziki Sauce

Tender lamb meatballs flavored with garlic, oregano, and cumin make for a savory, high-protein meal. Pair them with a side of tzatziki sauce for a creamy, refreshing dip. These meatballs are easy to prepare in bulk and freeze well for later use.

Ingredients

• 1 pound ground lamb
• 1/4 cup breadcrumbs
• 1/4 cup chopped fresh parsley
• 1 tablespoon dried oregano
• 2 garlic cloves, minced
• 1 teaspoon cumin
• Salt and pepper to taste
• 1 tablespoon olive oil
• 1/2 cup plain Greek yogurt
• 1/4 cup cucumber, grated
• 1 tablespoon lemon juice
• 1 tablespoon fresh dill, chopped

Instructions

1. Make the meatballs: In a bowl, mix ground lamb, breadcrumbs, parsley, oregano, garlic, cumin, salt, and pepper. Form the mixture into small meatballs.
2. Cook the meatballs: Heat olive oil in a skillet and cook the meatballs over medium heat until browned on all sides and cooked through.
3. Make the tzatziki sauce: In a small bowl, combine Greek yogurt, grated cucumber, lemon juice, dill, salt, and pepper.
4. Serve: Serve the meatballs with a generous dollop of tzatziki sauce on the side or drizzled on top.

Meal Prep Tip

Store the meatballs and tzatziki separately to maintain their freshness. This dish can be kept in the fridge for up to 4 days.

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14. Falafel Bowls with Couscous and Tahini

Falafel bowls are an excellent option for meal prepping, with crispy chickpea-based falafel served over couscous. Add your favorite veggies like tomatoes, cucumbers, and lettuce, and drizzle with tahini sauce for extra flavor. It’s a hearty, satisfying meal that stays fresh for days.

Ingredients

• 1 can (15 oz) chickpeas, drained and rinsed
• 1/2 onion, chopped
• 2 garlic cloves, minced
• 1 tablespoon ground cumin
• 1 tablespoon ground coriander
• 1/4 cup fresh parsley, chopped
• 1/4 cup fresh cilantro, chopped
• 1/2 cup breadcrumbs
• 1 tablespoon olive oil
• Salt and pepper to taste
• 1 cup couscous
• 1/4 cup tahini
• 1 tablespoon lemon juice
• 1/4 cup water

Instructions

1. Make the falafel: In a food processor, combine chickpeas, onion, garlic, cumin, coriander, parsley, cilantro, breadcrumbs, olive oil, salt, and pepper. Blend until smooth and shape into small balls.
2. Cook the falafel: Heat a little olive oil in a pan and cook the falafel until golden brown on all sides.
3. Prepare the couscous: Cook couscous according to package instructions and fluff with a fork.
4. Make the tahini sauce: Whisk together tahini, lemon juice, and water until smooth.
5. Assemble the bowls: Place couscous in meal prep containers, top with falafel, and drizzle with tahini sauce.

Meal Prep Tip

Store falafel, couscous, and tahini separately to prevent sogginess. This meal lasts up to 4 days in the fridge.

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15. Baked Mediterranean Cod with Olives and Tomatoes

This baked cod dish is topped with a mix of olives, cherry tomatoes, and fresh herbs, giving it a vibrant Mediterranean flavor. It’s light yet filling, and the fish keeps its moisture when baked, perfect for meal prep. Pair with a side of roasted potatoes or quinoa for a complete meal.

Ingredients

• 4 cod fillets
• 1 pint cherry tomatoes, halved
• 1/4 cup Kalamata olives, pitted and sliced
• 1/4 cup fresh basil, chopped
• 2 tablespoons olive oil
• 1 teaspoon dried oregano
• 1 lemon, sliced
• Salt and pepper to taste

Instructions

1. Preheat the oven: Preheat your oven to 400°F (200°C).
2. Prepare the cod: Season the cod fillets with olive oil, oregano, salt, and pepper, then place them in a baking dish.
3. Add the toppings: Scatter halved cherry tomatoes, olives, and lemon slices over the cod.
4. Bake: Bake for 12-15 minutes until the fish is opaque and flakes easily with a fork.
5. Garnish: Sprinkle fresh basil on top just before serving.

Meal Prep Tip

This dish keeps well in the fridge for 3-4 days. Serve with a side of rice or roasted vegetables for a complete meal.

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16. Orzo with Roasted Red Peppers and Spinach

This vibrant orzo dish is tossed with sweet roasted red peppers, fresh spinach, garlic, and a splash of lemon juice. It’s quick to make, holds up well in the fridge, and can be served warm or chilled. Top with crumbled feta for a delicious finishing touch.

Ingredients

• 1½ cups orzo
• 1 cup roasted red peppers, sliced
• 3 cups fresh spinach
• 2 garlic cloves, minced
• 2 tablespoons olive oil
• Juice of 1 lemon
• Salt and pepper to taste
• Optional: ½ cup crumbled feta

Instructions

1. Cook the orzo: Prepare orzo according to package instructions. Drain and set aside.
2. Sauté the vegetables: In a large skillet, heat olive oil and cook garlic for 1 minute. Add spinach and sauté until wilted.
3. Combine: Stir in roasted red peppers and cooked orzo. Season with lemon juice, salt, and pepper.
4. Top with crumbled feta if using.

Meal Prep Tip

This orzo dish stays fresh in the fridge for up to 4 days, making it perfect for early-week prep. Store in single-serve containers to grab and go for lunch, or reheat quickly for a light dinner. Add grilled chicken, salmon, or chickpeas if you want to boost the protein content midweek.

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17. Mediterranean Pasta Salad with Olives and Artichokes

This chilled pasta salad combines chewy whole wheat pasta with olives, marinated artichokes, cherry tomatoes, and a lemony vinaigrette. It’s ideal for batch prepping and tastes even better the next day. Great for grab-and-go lunches or as a light dinner side.

Ingredients

• 8 oz whole wheat pasta
• ½ cup Kalamata olives, halved
• ½ cup marinated artichoke hearts, chopped
• 1 cup cherry tomatoes, halved
• ¼ red onion, thinly sliced
• 2 tablespoons red wine vinegar
• 3 tablespoons olive oil
• 1 teaspoon dried oregano
• Salt and pepper to taste

Instructions

1. Cook the pasta: Boil pasta according to package directions. Drain and cool.
2. Make the salad: In a large bowl, combine pasta, olives, artichokes, tomatoes, and red onion.
3. Dress and toss: Whisk olive oil, vinegar, oregano, salt, and pepper. Pour over salad and toss well.

Meal Prep Tip

Since it’s served cold, this pasta salad is a meal prep favorite—no reheating needed. It holds up well in the fridge for up to 5 days and actually tastes better after a day or two as the flavors meld. Keep dressing separate if you prefer a fresher texture, or toss all at once for convenience.

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18. Chickpea and Spinach Stew with Paprika

A warm, comforting option made with pantry staples like canned chickpeas, tomatoes, and spices. This stew is fast to make and rich in plant-based protein and fiber. Serve it alone or over rice for a filling, prep-friendly meal.

Ingredients

• 2 cans chickpeas, drained and rinsed
• 4 cups fresh spinach
• 1 can diced tomatoes
• 1 small onion, chopped
• 3 garlic cloves, minced
• 1 tablespoon olive oil
• 1 teaspoon smoked paprika
• Salt and pepper to taste

Instructions

1. Sauté the aromatics: Heat olive oil in a pot, cook onion and garlic until soft.
2. Add remaining ingredients: Stir in chickpeas, tomatoes, paprika, and simmer for 10 minutes.
3. Add spinach and cook until wilted.
4. Season: Adjust salt and pepper to taste before serving.

Meal Prep Tip

This hearty stew keeps well in the fridge for 4–5 days and freezes beautifully for longer storage. Divide into individual portions and store in microwave-safe containers for quick meals. Pair with rice, quinoa, or a slice of whole-grain bread to round out the meal and soak up the flavorful broth.

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19. Baked Zucchini and Tomato Gratin

Layers of thinly sliced zucchini and tomatoes are baked with olive oil, garlic, and a light dusting of parmesan. This dish is simple but full of Mediterranean flavor and works well as a veggie-packed side or lunch. Make a batch and portion it out for the week.

Ingredients

• 2 zucchinis, thinly sliced
• 2 large tomatoes, thinly sliced
• 2 garlic cloves, minced
• 2 tablespoons olive oil
• ½ teaspoon dried thyme
• ¼ cup grated Parmesan cheese
• Salt and pepper to taste

Instructions

1. Preheat the oven: Set oven to 375°F (190°C).
2. Layer the vegetables: In a baking dish, alternate zucchini and tomato slices.
3. Sprinkle garlic, thyme, salt, and pepper over top.
4. Bake: Drizzle with olive oil, top with parmesan, and bake for 25–30 minutes until golden.

Meal Prep Tip

Store the gratin in airtight containers for up to 4 days in the fridge—it reheats well in the oven or microwave without getting soggy. It’s a great veggie-packed side, but you can also add a scoop to grain bowls or wraps. For best texture, let it cool completely before sealing and storing.

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20. Mediterranean Lentil and Roasted Carrot Bowls

Earthy lentils meet caramelized roasted carrots in this plant-based meal prep bowl. A sprinkle of cumin and a drizzle of tahini-lemon dressing bring everything together. Serve over greens or grain for a balanced, flavorful lunch that keeps well for days.

Ingredients

• 1 cup dried brown or green lentils
• 4 large carrots, peeled and sliced
• 2 tablespoons olive oil
• 1 teaspoon ground cumin
• 2 cups baby spinach
• ¼ cup tahini
• Juice of 1 lemon
• Salt and pepper to taste

Instructions

1. Roast the carrots: Toss carrots with 1 tablespoon olive oil, cumin, salt, and pepper.
2. Roast at 400°F (200°C) for 25 minutes.
3. Cook lentils: Simmer lentils in water for 20 minutes until tender. Drain excess liquid.
4. Assemble bowls: Layer spinach, lentils, and carrots.
5. Drizzle with tahini mixed with lemon juice and remaining olive oil.

Meal Prep Tip

These bowls keep fresh in the fridge for 4–5 days and are perfect for make-ahead lunches. Store the tahini dressing separately to avoid soggy greens, then drizzle just before serving. If you want to mix things up, swap the spinach for arugula or the carrots for roasted sweet potatoes.

21. Greek Chicken Gyro Bowls

Marinate chicken breasts in olive oil, lemon juice, garlic, and dried oregano, then grill or bake until juicy. Slice and portion over brown rice or quinoa with tomatoes, cucumbers, and a dollop of tzatziki. Everything keeps well for four days and can be served cold or quickly reheated. The fresh crunch of vegetables balances the savory chicken perfectly.

22. Chickpea & Cucumber Tabbouleh Jars

Cook bulgur, let it cool, then toss with parsley, mint, and a lemon-olive oil dressing. Layer the grain at the bottom of jars, add chickpeas, and top with cucumbers to keep greens crisp. Shake before eating for an evenly dressed salad. These stay bright and herby in the fridge for up to five days.

23. Lemon Herb Salmon with Farro

Bake salmon fillets with parsley, dill, and thin lemon rounds until just flaky. Pair with nutty farro and roasted asparagus for a high-protein, high-fiber meal. Salmon reheats gently in the microwave without drying out when covered. A squeeze of fresh lemon right before eating revives the dish.

24. Italian Caprese Stuffed Chicken

Butterfly chicken breasts and stuff with mozzarella, sun-ripened tomato slices, and fresh basil leaves. Sear briefly for color, then finish in the oven until the cheese melts. Portion with steamed green beans or a small pasta salad. A separate container of balsamic glaze keeps flavors vibrant through midweek.

25. Mediterranean Quinoa Salad

Fluffy quinoa meets colorful bell peppers, Kalamata olives, and creamy feta in this vegetarian staple. A simple dressing of olive oil, red wine vinegar, and oregano ties everything together. The salad tastes even better after a night in the fridge as the flavors meld. Serve alone or beside grilled protein for instant variety.

26. Spiced Lamb Meatball Boxes

Ground lamb seasoned with cumin, coriander, and mint bakes into tender meatballs that freeze beautifully. Nestle them over fluffy couscous and add a tangy yogurt-garlic sauce on the side. The boxes reheat quickly and keep the meat juicy. A sprinkle of pomegranate seeds just before serving adds zing and color.

27. Eggplant & Tomato Pasta Bake

Roasted eggplant joins a garlicky tomato sauce, whole-wheat penne, and a modest layer of mozzarella. Bake until bubbly, then slice into portions for easy storage. The flavors deepen over a few days, making leftovers especially satisfying. Pair with a quick green salad for balance.

28. Tuna & White Bean Pita Pockets

Canned tuna and white beans create a protein-packed filling when mixed with lemon juice, parsley, and olive oil. Stuff the mixture into whole-wheat pitas alongside crisp lettuce. Store the filling separately to keep pitas from getting soggy. Assemble right before eating for a fresh handheld lunch.

29. Roasted Red Pepper Hummus Snack Packs

Blend chickpeas with roasted red peppers, tahini, and smoked paprika for a vibrant dip. Divide into single-serve containers and add colorful veggies and crackers. These grab-and-go packs curb between-meal cravings while staying true to Mediterranean ingredients. They last up to a week refrigerated.

30. Shrimp & Orzo with Feta

Sauté shrimp in garlic and olive oil until pink, then fold into warm orzo tossed with diced tomatoes and parsley. Feta adds a creamy, salty accent that stays intact during reheating. Portion into containers and keep chilled for four days. A quick microwave brings back the seafood aroma without overcooking.

31. Spinach & Feta Turkey Meatballs

Ground turkey combines with wilted spinach, feta, and oregano for light yet flavorful meatballs. Bake on a sheet pan and cool before boxing up. Serve over rice, quinoa, or zucchini noodles. They freeze well, making them a reliable backup dinner.

32. Za’atar Roasted Vegetable Couscous

Toss bite-size veggies in olive oil and za’atar, then roast until caramelized. Stir into couscous that’s been steamed with vegetable broth. The aromatic spice blend keeps the dish lively all week. Serve warm or at room temperature for maximum flexibility.

33. Sun-Dried Tomato Pesto Zoodles

Whirl sun-dried tomatoes, basil, and almonds into a quick pesto. Toss with spiralized zucchini for a low-carb base that doesn’t turn soggy quickly. Add grilled chicken or chickpeas for extra protein if desired. The dish keeps for three days and is tasty cold or lightly warmed.

34. Greek Lentil Soup Freezer Portions

This classic “fakes” uses brown lentils, onion, carrot, and tomato paste simmered until hearty. Finish with red wine vinegar for brightness. Cool completely, then freeze in single servings. Reheat on the stove or microwave for instant comfort.

35. Chicken Shawarma Sheet Pan

Coat chicken thighs with shawarma spices and roast alongside peppers and onions. The juices mingle to create a built-in sauce. Portion into bowls with rice or salad greens. Everything reheats beautifully without losing moisture.

36. Sardine & Olive Tapenade Toast Kits

Canned sardines supply heart-healthy omega-3s and hold up well without reheating. Combine with a briny olive tapenade and toasted bread for a quick assembly meal. Keep the components separate until lunchtime to maintain crunch. It’s a nutrient-dense option that travels well.

37. Stuffed Bell Pepper Mezze

Sweet bell peppers cradle a savory mix of rice, parsley, cinnamon, and nuts. Bake until the peppers soften but still hold shape. These handheld servings make portion control effortless. Enjoy warm or chilled with a squeeze of lemon.

38. Tahini Chickpea Power Bowls

Roast canned chickpeas with paprika until crisp, then layer over quinoa with raw veggies. A creamy tahini-lemon sauce ties the elements together. Store sauce separately to keep textures distinct. The bowls stay satisfying for four days.

39. Mediterranean Breakfast Egg Muffins

Whisk eggs with chopped veggies and feta, then bake in a muffin tin until puffed. Cool and store in the fridge or freezer. Two muffins paired with fruit create a balanced morning meal. They reheat in 30 seconds flat.

40. Herbed Bulgur & Roasted Carrot Salad

Nutty bulgur forms the base for sweet roasted carrots and fresh herbs. A cumin-lemon dressing infuses the salad with warmth. Portions hold their bite and color for up to five days. Pistachios add crunch right before eating.

41. Halloumi & Watermelon Skewers

Thread salty halloumi and sweet watermelon onto skewers, then give them a quick sear on a grill pan. The contrast of textures stays appealing even after chilling. Pack with a side of mint yogurt for dipping. It’s a refreshing change from typical lunch fare.

42. Olive Oil Poached Cod with Potatoes

Slow-poaching cod in seasoned olive oil keeps the fish moist and delicately flavored. Add parboiled baby potatoes to the same dish for seamless prep. Cool, portion, and refrigerate for up to three days. Reheat gently to preserve the silky texture.

43. Tomato & Feta Stuffed Portobellos

Brush mushroom caps with olive oil, then stuff with a tomato-feta mixture and bake until tender. The caps act like edible bowls, perfect for grab-and-go lunches. Pair with a side of arugula salad for extra greens. They stay flavorful for three days without getting soggy.

44. Moroccan Spiced Chickpea Stew

Cook chickpeas with tomatoes, carrots, ras el hanout, and a touch of harissa for gentle heat. The stew thickens nicely for freezer storage. Portion into single-serve containers and freeze flat for space saving. Serve over couscous or alone as a hearty soup.

45. Pesto Pasta Salad with Artichokes

Basil pesto coats al dente pasta, marinated artichoke hearts, and juicy tomatoes. A little lemon juice brightens the flavors after chilling. This salad doesn’t mind sitting in the fridge for several days. It’s equally good as a side or main dish with added grilled chicken.

46. Cumin-Spiced Sweet Potato Falafel

Blend roasted sweet potato, chickpeas, and cumin, then bake bite-size patties until crisp on the outside. The natural sweetness pairs well with tangy tahini. Pack in pitas or serve over greens. Falafel reheat in the oven or air fryer for a quick crunch restore.

47. Greek Yogurt Parfait with Honey & Nuts

Thick yogurt delivers lasting protein, while honey, walnuts, and berries keep the parfait interesting. Layer ingredients in jars, keeping nuts on top to maintain crunch. Grab one for breakfast or an afternoon snack. They hold up for four days without sogginess.

48. Harissa Chicken Thighs with Veggies

Coat chicken thighs in store-bought or homemade harissa, then roast with seasonal vegetables. The spicy paste caramelizes, adding depth to every bite. Portion with quinoa or couscous for complete meals. Reheat covered to keep the chicken juicy.

49. Lemon Oregano Turkey Burgers

Ground turkey, grated onion, lemon zest, and oregano form lean, zesty patties. Grill or pan-sear, then cool before storage. The burgers freeze well and thaw overnight in the fridge. Serve tucked into whole-grain buns or over salad greens.

50. Mediterranean Mason Jar Salads

Layer sturdy ingredients first and delicate greens last to keep everything crisp. A red wine vinaigrette sits at the bottom, ready to coat the salad when shaken. Assemble four or five jars on Sunday for effortless weekday lunches. The colorful layers also look inviting in the fridge.

51. Grilled Veggie & Hummus Wraps

Spread hummus on tortillas, add strips of grilled vegetables, and roll tightly. Wraps hold together well when refrigerated overnight. Pack a lemon wedge to brighten flavors just before eating. They’re delicious cold, so no microwave needed.

52. Spanakopita-Inspired Phyllo Triangles

Sauté spinach with scallions, dill, and feta, then fold into phyllo triangles. Bake until flaky and golden. Freeze in layers with parchment so you can pull out what you need. Reheat in the oven for maximum crispness.

53. Olive & Herb Farinata Slices

Whisk chickpea flour, water, and olive oil into a batter, then bake thin and top with olives and herbs. The protein-rich flatbread slices travel well and taste great at room temperature. Pair with a green salad or soup. They also freeze nicely in zip bags.

54. Tuna Niçoise Salad Boxes

Blanch green beans and boil baby potatoes until tender. Arrange with seared or canned tuna, olives, and hard-boiled eggs. A lemon-Dijon dressing on the side keeps ingredients fresh. Assemble up to three days ahead for Paris-by-way-of-Provence vibes.

55. Roasted Cauliflower & Tahini Dressing

High-heat roasting turns cauliflower nutty and crisp. A lemon-garlic tahini drizzle adds creaminess without dairy. Portion as a side or toss with chickpeas for a full meal. The dish keeps its flavor for four days.

56. Chickpea & Spinach Stuffed Sweet Potatoes

Bake sweet potatoes until tender, then load with sautéed chickpeas, spinach, and cumin. The skins become edible boats that reheat neatly in the microwave. Add a spoon of yogurt for cooling contrast. They stay satisfying for three days.

57. Pistachio-Crusted Salmon

Crushed pistachios mixed with lemon zest and breadcrumbs create a crunchy coating for salmon. Bake until the fish just flakes and the nuts toast. Portion with a side of quinoa or leafy greens. Reheat gently to preserve the crust.

58. Tomato & Olive Couscous Cakes

Combine leftover couscous with eggs, chopped olives, and sun-dried tomatoes, then form into small cakes. Pan-sear until crisp on both sides. The cakes store well and reheat in a skillet or toaster oven. Serve with a spoonful of yogurt sauce.

59. Greek-Style Pasta Frittata

Fold leftover whole-wheat pasta into beaten eggs with spinach and feta. Bake until set, then cool and cut into wedges. Each slice is portable and tastes great hot or cold. Ideal for breakfast or a quick desk lunch.

60. Rosemary White Bean Soup

Simmer cannellini beans with onion, garlic, and vegetable broth until tender, then purée half for body. Fresh rosemary lends a woodsy note. The soup freezes well in individual portions. Reheat slowly to keep the aroma intact.

61. Pomegranate & Mint Tabbouleh

Bulgur wheat absorbs a lemony dressing, while juicy pomegranate seeds pop with sweetness. Chopped mint and parsley keep each bite refreshing. The salad travels well for picnics or quick lunches. Flavors stay bright for four days.

62. Artichoke & Spinach Stuffed Chicken Breast

Blend chopped artichokes, spinach, and a touch of light cream cheese, then stuff into a slit in each chicken breast. Bake until the chicken is tender and the filling bubbles. Cool before slicing for clean portions. Leftovers reheat without drying out when covered.

63. Lemon Garlic Shrimp Meal Prep Bowls

Sauté shrimp with garlic, lemon juice, and parsley for a quick protein. Pair with rice and simply sautéed zucchini or spinach. These bowls come together in under 20 minutes. They hold well for three days and taste bright even after reheating.

64. Pepperoncini Beef Pitas

Slow-cook lean beef with garlic and pepperoncini until tender enough to shred. Portion into pitas along with a creamy yogurt sauce. Keep pitas separate until serving to maintain texture. The beef freezes well, offering future meal insurance.

65. Roasted Beet & Goat Cheese Salad

Roasted beets marry nicely with peppery arugula and tangy goat cheese. A simple balsamic vinaigrette ties the colors and flavors together. Pack the dressing separately to keep greens crisp. The salad components last five days when stored individually.

66. Lentil & Eggplant Moussaka Cups

Swap ground meat for seasoned lentils in this lighter take on moussaka. Roast eggplant slices, layer with lentils and tomato sauce, then add a yogurt béchamel. Bake until golden, cool, and cover tightly. Reheat in the oven for best results.

67. Swiss Chard & Chickpea Stew

Sauté onions and garlic, then simmer chickpeas with tomatoes and chopped chard until the greens wilt. Cumin and smoked paprika add depth. The stew thickens as it sits, making it ideal for next-day lunches. It freezes like a dream.

68. Baked Ratatouille with Eggs

Layer sliced summer vegetables, bake until tender, then nestle eggs on top and return to the oven until just set. Portion into squares for balanced servings of veggies and protein. The dish reheats without compromising the eggs’ texture. Enjoy warm or at room temperature.

69. Mediterranean Tuna Cakes

Combine canned tuna with breadcrumbs, chopped parsley, and a whisked egg, then pan-sear until crisp. A squeeze of lemon brightens the flavors. The cakes freeze well and reheat in a skillet for a fresh crust. Serve with a quick salad or tucked into wraps.

70. Citrus & Olive Oil Overnight Oats

Rolled oats soak overnight in almond milk, grated orange zest, and a splash of good olive oil for silky texture. Add chopped dates or figs for sweetness. Grab the jar straight from the fridge for an easy breakfast. The Mediterranean twist keeps mornings interesting all week.

Final Thoughts

There you have it! Delicious, healthy, and easy-to-prep Mediterranean diet recipes that will keep you feeling satisfied and energized all week long. Remember, meal prepping is all about making your life easier and healthier. Feel free to adjust these recipes to your liking, and don’t be afraid to experiment with different ingredients and flavor combinations.