Mediterranean Diet Recipes for a Healthy 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 five 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.

Final Thoughts

There you have it! Five 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.

Nathaniel Lee

Nathaniel Lee is an avid cook, drawing on his decades of home cooking and fine dining experience. He is a contributing chef at Mashed, and his recipes and contributions have been featured in Tasting Table, Edible Arrangements, Insanely Good Recipes, and The Daily Meal.