10 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 ten 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.

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.

Final Thoughts

There you have it! Ten 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.