68 Quick and Easy Mediterranean Lunch Meal Preps

I’ve always loved the bright, fresh flavors of Mediterranean food, and these meal prep recipes make it easy to bring that goodness into my weekly routine. They’re perfect for busy days when you need something quick, healthy, and satisfying. These meals are packed with flavor and will keep you fueled all day long. Trust me, you’ll love how simple and delicious they are!

1. Greek Mason Jar Salad

This colorful salad is a feast for the eyes and the taste buds. Layering the salad ingredients in a mason jar keeps everything fresh and crisp until you’re ready to enjoy it.

Ingredients

• 1/4 cup Kalamata olives, pitted and halved
• 1/4 cup crumbled feta cheese
• 1/4 cup red onion, thinly sliced
• 1/2 cup chopped cucumber
• 1 cup chopped romaine lettuce
• 1/2 cup cooked chickpeas
• 2 tablespoons Greek vinaigrette dressing

Instructions

1. In a mason jar, layer the ingredients in the following order: dressing, chickpeas, cucumber, red onion, feta cheese, olives, and romaine lettuce.
2. Seal the jar tightly and store in the refrigerator for up to 3 days.
3. When ready to eat, shake the jar to combine the ingredients and enjoy!

Meal Prep Tip: Prepare several jars at once for grab-and-go lunches throughout the week.

2. Mediterranean Quinoa Bowls

These bowls are a powerhouse of nutrients and flavors, combining protein-rich quinoa with fresh vegetables and a zesty lemon-herb dressing.

Ingredients

• 1 cup cooked quinoa
• 1 cup chopped cucumber
• 1 cup chopped tomatoes
• 1/2 cup Kalamata olives, pitted and halved
• 1/2 cup crumbled feta cheese
• 1/4 cup chopped fresh parsley

For the Lemon-Herb Dressing:

• 1/4 cup olive oil
• 1/4 cup lemon juice
• 1 tablespoon chopped fresh oregano
• 1 clove garlic, minced
• Salt and pepper to taste

Instructions

1. In a large bowl, combine the cooked quinoa, cucumber, tomatoes, olives, feta cheese, and parsley.
2. In a small bowl, whisk together all the ingredients for the Lemon-Herb Dressing.
3. Pour the dressing over the quinoa mixture and toss to coat.
4. Divide the mixture into meal prep containers and store in the refrigerator for up to 3 days.

Meal Prep Tip: Cook a large batch of quinoa at the beginning of the week to use in various meal prep recipes.

3. Hummus Veggie Wraps

These wraps are a light and refreshing option, packed with protein and fiber. The creamy hummus pairs perfectly with the crisp vegetables, making for a satisfying and flavorful lunch.

Ingredients

• 4 whole-wheat tortillas
• 1 cup hummus
• 1 cup shredded carrots
• 1 cup chopped cucumber
• 1/2 cup chopped bell pepper
• 1/4 cup crumbled feta cheese
• 1/4 cup chopped fresh parsley

Instructions

1. Spread 1/4 cup of hummus on each tortilla.
2. Top with carrots, cucumber, bell pepper, feta cheese, and parsley
3. Roll up the tortillas tightly and cut in half.
4. Wrap each half in plastic wrap or aluminum foil and store in the refrigerator for up to 3 days.

Meal Prep Tip: You can substitute any of your favorite vegetables in these wraps for a variety of flavors throughout the week.

4. Lemony Chickpea Salad Sandwiches

This vegan-friendly sandwich is a delicious and nutritious option. The chickpeas provide a good source of protein and fiber, while the lemon adds a bright and zesty flavor.

Ingredients

• 2 cans (15 ounces each) chickpeas, drained and rinsed
• 1/2 cup chopped celery
• 1/4 cup chopped red onion
• 1/4 cup chopped fresh parsley
• 1/4 cup mayonnaise (or vegan mayonnaise)
• 1 tablespoon lemon juice
• 1/2 teaspoon Dijon mustard
• Salt and pepper to taste
• 4 slices whole-wheat bread

Instructions

1. In a medium bowl, mash the chickpeas with a fork until they are mostly smooth but still slightly chunky
2. Add the celery, red onion, parsley, mayonnaise, lemon juice, Dijon mustard, salt, and pepper. Stir until well combined
3. Divide the chickpea salad evenly among the 4 slices of bread.
4. Top with the remaining bread slices and cut in half if desired
5. Wrap each sandwich individually in plastic wrap or aluminum foil and store in the refrigerator for up to 3 days

Meal Prep Tip: Toast the bread just before serving for a warm and crispy sandwich

5. Orzo Pasta Salad with Mediterranean Flavors

This pasta salad is a delightful mix of textures and flavors, featuring orzo pasta, fresh vegetables, and a tangy vinaigrette.

Ingredients

• 1 cup orzo pasta, cooked according to package directions
• 1 cup chopped cucumber
• 1 cup chopped tomatoes
• 1/2 cup Kalamata olives, pitted and halved
• 1/2 cup crumbled feta cheese
• 1/4 cup chopped fresh basil

For the Mediterranean Vinaigrette

• 1/4 cup olive oil
• 1/4 cup red wine vinegar
• 1 tablespoon chopped fresh oregano
• 1 clove garlic, minced
• Salt and pepper to taste

Instructions

1. In a large bowl, combine the cooked orzo pasta, cucumber, tomatoes, olives, feta cheese, and basil.
2. In a small bowl, whisk together all the ingredients for the Mediterranean Vinaigrette
3. Pour the vinaigrette over the orzo salad and toss to coat
4. Divide the salad into meal prep containers and store in the refrigerator for up to 3 days.

Meal Prep Tip: Add grilled chicken or shrimp to this salad for an extra protein boost

6. Mediterranean Tuna Salad Lettuce Wraps

These wraps are a light and refreshing option, packed with protein and healthy fats. The tuna salad, infused with Mediterranean flavors, pairs perfectly with the crisp lettuce leaves, making for a satisfying and flavorful lunch.

Ingredients

• 2 cans (5 ounces each) tuna in olive oil, drained
• 1/4 cup chopped Kalamata olives
• 1/4 cup chopped red onion
• 1/4 cup chopped fresh parsley
• 1/4 cup crumbled feta cheese
• 2 tablespoons plain Greek yogurt
• 1 tablespoon lemon juice
• 1/2 teaspoon dried oregano
• Salt and pepper to taste
• 4 large lettuce leaves (romaine or butter lettuce work well)

Instructions

1. In a medium bowl, combine the tuna, olives, red onion, parsley, feta cheese, Greek yogurt, lemon juice, oregano, salt, and pepper. Mix until well combined.
2. Spoon the tuna salad mixture onto the lettuce leaves.
3. Roll up the lettuce leaves tightly and enjoy!

Meal Prep Tip: Prepare the tuna salad in advance and store it in an airtight container in the refrigerator for up to 3 days. When ready to eat, simply assemble the lettuce wraps.

7. Greek Sheet Pan Chicken

The combination of lean protein and diverse vegetables provides a nutritious and balanced meal. This bright and zesty meal is perfect for anyone seeking a flavorful, low-carb, and protein-rich lunch.

Ingredients

• 4 ounces of boneless, skinless chicken breast, cubed
• 1/2 cup cherry tomatoes, halved
• 1/2 cup bell peppers, chopped
• 1/4 cup red onion, sliced
• 1/4 cup Kalamata olives
• 1 tbsp olive oil
• 1 tbsp lemon juice
• 1 tsp dried oregano
• Salt and pepper to taste

Instructions

1. Preheat oven to 400°F (200°C).
2. Toss all ingredients in a bowl with olive oil, lemon juice, oregano, salt, and pepper.
3. Spread evenly on a sheet pan.
4. Bake for 20-25 minutes, or until chicken is cooked through.

Meal Prep Tip: Portion cooked chicken and vegetables into individual containers, then store them in the refrigerator for up to four days.

8. Falafel Bowls With Tahini Sauce

Falafel provides plant-based protein and fiber, promoting digestive health and sustained energy. This nutty meal prep bowl is a great choice for vegetarians and vegans looking for a hearty and flavorful lunch.

Ingredients

• 4-5 falafel balls (store-bought or homemade)
• 1/2 cup mixed greens
• 1/4 cup cucumber, diced
• 1/4 cup tomatoes, diced
• 2 tbsp red onion, thinly sliced
• 2 tbsp tahini sauce (tahini, lemon juice, water, garlic)

Instructions

1. Bake or air-fry falafel according to package instructions (around 15-20 minutes at 375°F (190°C).
2. Prepare tahini sauce by mixing tahini, lemon juice, water, and garlic.
3. Assemble the bowl with greens, vegetables, falafel, and tahini sauce.

Meal Prep Tip: Store falafel, vegetables, and tahini sauce in separate containers, then assemble the bowls just before eating to maintain freshness.

9. Mediterranean Lentil Soup

Lentils are an excellent source of plant-based protein and fiber, promoting digestive health and providing sustained energy. This warm and aromatic soup is ideal for those seeking a healthy, filling, and budget-friendly lunch.

Ingredients

• 1 cup cooked lentils
• 1/2 cup vegetable broth
• 1/4 cup diced carrots
• 1/4 cup diced celery
• 1/4 cup diced onion
• 1 clove garlic, minced
• 1 tbsp tomato paste
• 1 tsp cumin
• 1 tsp oregano
• Lemon juice, salt, and pepper to taste

Instructions

1. Sauté onion, carrots, and celery in a pot for 5-7 minutes.
2. Add garlic and cook for 1 minute.
3. Stir in tomato paste, cumin, and oregano.
4. Add lentils and vegetable broth.
5. Simmer for 15-20 minutes.
6. Add lemon juice, salt and pepper to taste.

Meal Prep Tip: Make a large batch of soup and portion it into individual containers.

10. Crispy Smoked Tofu and Coleslaw Wraps

Smoked tofu provides plant-based protein, and the coleslaw adds fiber and vitamins for holistic wellness. These tangy wraps are a fantastic option for vegetarians and vegans looking for a quick and delicious lunch.

Ingredients

• 4 ounces of smoked tofu, sliced
• 1 cup coleslaw mix
• 2 tbsp coleslaw dressing (vegan or regular)
• 1 large whole wheat tortilla
• Optional: Sriracha or other hot sauce

Instructions

1. Pan-fry the smoked tofu until crispy, about 5-8 minutes.
2. Mix coleslaw mix with dressing.
3. Warm the tortilla.
4. Assemble the wrap with smoked tofu, coleslaw, and optional hot sauce.

Meal Prep Tip: Assemble the wraps just before eating to prevent the tortilla from getting soggy.

11. Roasted Veggie and Couscous Boxes

This hearty lunch combines tender roasted vegetables with fluffy couscous for a balanced and colorful meal. The lemon and oregano add bright Mediterranean flavors that keep things fresh. Perfect for making ahead and enjoying all week.

Ingredients

• 2 cups cooked couscous
• 1 zucchini, diced
• 1 eggplant, diced
• 1 red bell pepper, diced
• 2 tbsp olive oil
• 1 tsp dried oregano
• Juice of 1 lemon
• Salt and pepper to taste

Instructions

1. Preheat oven to 400°F (200°C).
2. Toss zucchini, eggplant, and bell pepper with olive oil, oregano, salt, and pepper.
3. Roast for 20–25 minutes until tender and lightly browned.
4. Combine with cooked couscous and drizzle with lemon juice.
5. Portion into containers and refrigerate for up to 4 days.

Meal Prep Tip: Roast extra veggies while you’re at it — they make great add-ins for wraps, omelets, or pasta later in the week.

12. Mediterranean Egg Muffins

These protein-packed bites are loaded with spinach, feta, and sun-dried tomatoes for a burst of flavor in every bite. They’re portable, satisfying, and easy to reheat. Great for pairing with a salad or eating on the go.

Ingredients

• 6 large eggs
• 1 cup fresh spinach, chopped
• ¼ cup sun-dried tomatoes, chopped
• ¼ cup feta cheese, crumbled
• 1 tbsp chopped parsley
• Salt and pepper to taste

Instructions

1. Preheat oven to 375°F (190°C).
2. Whisk eggs in a bowl, then stir in spinach, sun-dried tomatoes, feta, parsley, salt, and pepper.
3. Pour mixture into greased muffin tins.
4. Bake 15–18 minutes until set.
5. Store in the fridge for up to 5 days.

Meal Prep Tip: Freeze in airtight bags and reheat in the microwave for a quick breakfast or lunch.

13. Shrimp and Brown Rice Mediterranean Bowls

Light yet filling, this dish features juicy garlic shrimp over a bed of wholesome brown rice. Fresh cucumber and cherry tomatoes add crunch and color. A quick lunch that feels like a vacation.

Ingredients

• 1 lb shrimp, peeled and deveined
• 2 cups cooked brown rice
• 1 cup cherry tomatoes, halved
• 1 cucumber, diced
• 2 tbsp olive oil
• 2 garlic cloves, minced
• 1 tsp paprika
• 1 tbsp chopped parsley
• Salt and pepper to taste

Instructions

1. Heat olive oil in a skillet over medium heat.
2. Add garlic and shrimp; cook 2–3 minutes per side until pink.
3. Sprinkle with paprika, salt, pepper, and parsley.
4. Divide rice, shrimp, tomatoes, and cucumber into containers.
5. Chill and enjoy cold or reheat before serving.

Meal Prep Tip: Keep the shrimp and veggies in separate containers from the rice if you plan to reheat, so textures stay fresh.

14. Stuffed Bell Peppers with Bulgur and Herbs

Sweet bell peppers are filled with a fragrant mix of bulgur, chickpeas, and fresh herbs for a satisfying plant-based option. They’re just as tasty cold as they are warm. Ideal for a make-ahead lunch that travels well.

Ingredients

• 4 bell peppers, halved and seeds removed
• 1 cup cooked bulgur wheat
• 1 cup canned chickpeas, rinsed and drained
• 2 tbsp olive oil
• 2 tbsp chopped parsley
• 1 tbsp chopped mint
• Salt and pepper to taste

Instructions

1. Preheat oven to 375°F (190°C).
2. In a bowl, mix bulgur, chickpeas, olive oil, parsley, mint, salt, and pepper.
3. Spoon mixture into bell pepper halves.
4. Arrange in a baking dish and cover with foil.
5. Bake for 20–25 minutes until peppers are tender.

Meal Prep Tip: Make the filling ahead and stuff the peppers just before baking to save fridge space.

15. Greek Yogurt and Herb Chicken Salad

Creamy Greek yogurt replaces mayo for a lighter, tangy twist on classic chicken salad. Fresh herbs and cucumber add brightness and crunch. Delicious in pita pockets or on crisp lettuce leaves.

Ingredients

• 2 cups cooked shredded chicken
• ½ cup Greek yogurt
• 1 cucumber, finely diced
• 1 tbsp lemon juice
• 1 tbsp chopped dill
• 1 tbsp chopped parsley
• Salt and pepper to taste
• Whole wheat pita bread or lettuce leaves for serving

Instructions

1. In a bowl, combine chicken, Greek yogurt, cucumber, lemon juice, dill, parsley, salt, and pepper.
2. Mix until well coated.
3. Spoon into pita bread or serve on lettuce leaves.
4. Store in an airtight container for up to 3 days.

Meal Prep Tip: Store the chicken salad and pita bread separately to prevent sogginess — assemble just before eating.

16. Greek Chickpea Salad Jars

Layering salad ingredients in a jar keeps everything crisp until lunchtime. Chickpeas provide plant protein while cucumbers, tomatoes, and olives add Mediterranean crunch. Pour in a lemon-oregano vinaigrette when you’re ready to eat and shake. The flavors mingle beautifully without getting soggy.

17. Turkey & Hummus Whole-Wheat Wraps

Spread creamy hummus over a whole-wheat tortilla, then layer on thin turkey slices, spinach, and roasted peppers. Roll tightly and slice in half for easy storage. The hummus acts as both spread and flavor booster, so there’s no need for mayo. Store in foil or reusable beeswax wraps for up to three days.

18. Lemon Oregano Chicken with Quinoa Tabouli

Marinate chicken in lemon juice, oregano, garlic, and olive oil for 20 minutes, then grill or sear until juicy. Pair with quinoa mixed with parsley, tomatoes, and mint for a twist on classic tabouli. Everything cools quickly and tastes even better after a night in the fridge. Add a lemon wedge for a fresh squeeze later.

19. Mediterranean Tuna Pasta Salad

Canned tuna in olive oil brings instant richness to pasta salad. Toss cooked short pasta with the tuna, artichoke hearts, tomatoes, and a splash of red-wine vinegar. It’s a complete meal in under 20 minutes. Refrigerate portions in single-serve containers for grab-and-go convenience.

20. Roasted Vegetable & Feta Couscous Bowls

Sheet-pan roasted vegetables are the backbone of this speedy prep. While they roast, steam couscous with vegetable broth for extra flavor. Combine, sprinkle with feta, and drizzle with olive oil. The dish reheats in seconds but also tastes great chilled.

21. Falafel Mezze Boxes

Bake (don’t fry) falafel to keep lunch light and office-friendly. Add fresh veggies, pita, and a dollop of tzatziki for dipping. Everything tucks neatly into a bento-style box. The combination offers protein, fiber, and satisfying crunch.

22. Shrimp Orzo with Spinach & Feta

Sauté shrimp with garlic and olive oil, then toss with cooked orzo and fresh spinach until the leaves just wilt. Finish with feta and lemon zest. This dish keeps well and reheats quickly in the microwave. For extra zing, pack lemon wedges separately.

23. Tomato, Cucumber & Halloumi Grain Bowls

Seared halloumi brings a salty bite that pairs nicely with juicy tomatoes and crunchy cucumbers. Serve over farro for a nutty base rich in fiber. A quick dressing of olive oil, oregano, and red-wine vinegar ties it together. Enjoy warm or chilled.

24. Pita Panzanella with Herb Dressing

Swap Italian bread for toasted pita to give classic panzanella an Eastern Mediterranean twist. The pita soaks up tomato juices without falling apart. Toss with a punchy dressing of olive oil, lemon, and fresh herbs. Pack lettuce separately if you like extra greens.

25. Lentil & Roasted Pepper Soup Cups

Brown lentils cook quickly and deliver plant protein that keeps hunger at bay. Blend a portion of the soup for body while leaving some lentils whole for texture. Roasted red peppers add color and sweetness. Store in microwave-safe cups for easy reheating.

26. Za’atar Chicken Gyro Kits

Rub chicken thighs with za’atar and grill until aromatic. Slice and portion alongside tomato slices, red onion, and mini pitas. Include a yogurt-lemon sauce for drizzling or dipping. Assemble gyros at lunch so the pitas stay tender.

27. Spinach & Feta Frittata Slices

One large sheet-pan frittata yields multiple lunches in a single bake. Whisk eggs with spinach, scallions, and crumbled feta, then bake until set. Cool, cut into squares, and refrigerate. Pair with a side salad or fruit cup.

28. Mediterranean Buddha Bowls with Tahini Drizzle

Build an all-star bowl: start with brown rice, add crunchy veggies, and top with spiced roasted chickpeas. A creamy tahini-lemon sauce pulls the flavors together. Everything packs well in a single container. The chickpeas stay crisp for two to three days.

29. Sardine & Olive Tapenade Toast Packs

High-quality canned sardines are a powerhouse of protein and omega-3s. Spread olive tapenade over toast, then layer on the fish. Pack toasts separated by parchment so they don’t soften too much. Bring along a lemon wedge for brightness.

30. Quinoa Stuffed Bell Peppers

Bake bell pepper halves stuffed with cooked quinoa, tomatoes, onions, and parsley. They hold their shape, making them easy to transport. A sprinkle of cheese on top melts and seals in moisture. Enjoy at room temperature or lightly warmed.

31. Eggplant Caponata with Farro

Slow-simmered eggplant caponata is sweet, tangy, and savory all at once. Pair a scoop with chewy farro for texture contrast. The flavors improve over a couple of days. Pack fresh basil leaves on the side to add at serving time.

32. Salmon Niçoise Bento

Swap tuna for roasted salmon in this riff on the French classic. Arrange cooked potatoes, crisp-tender green beans, olives, and eggs alongside the fish. A simple Dijon-shallot vinaigrette ties everything together. Keep the dressing in a small container to prevent sogginess.

33. White Bean & Kale Tuscan Stew

Cannellini beans and leafy kale simmer quickly in vegetable broth for a comforting yet light stew. Add tomatoes and rosemary for depth. It freezes well, so cook a double batch and thaw servings as needed. A drizzle of good olive oil before eating lifts the flavors.

34. Caprese Chickpea Bake

Combine canned chickpeas, tomatoes, and fresh basil, then blanket with mozzarella and bake until gooey. The dish scoops neatly into individual containers. It’s hearty enough on its own or with crusty bread. Reheat in a microwave or oven-safe dish.

35. Olive, Artichoke & Sun-Dried Tomato Pasta

Packed with pantry staples, this pasta comes together in the time it takes the noodles to cook. The trio of olives, artichokes, and sun-dried tomatoes delivers big flavor without extra sauce. Finish with chopped parsley for freshness. Serve chilled or at room temperature.

36. Cucumber Tzatziki Turkey Meatballs

Ground turkey gets a Mediterranean twist with oregano and garlic. Bake bite-sized meatballs until golden, then cool. Pair with creamy cucumber tzatziki for dipping. Add rice or salad greens to round out the meal.

37. Greek Yogurt Chicken Salad Lettuce Cups

Using Greek yogurt instead of mayo lightens classic chicken salad while adding protein. Stir in celery, dill, and lemon juice. Scoop into crisp lettuce leaves just before eating. Keep the filling in a sealed jar and lettuce in a separate bag for best texture.

38. Roasted Red Pepper Hummus Snack Boxes

Spread creamy roasted red pepper hummus across the bottom of a small container, then arrange dippers all around. Vibrant carrots, cucumbers, and pita chips add crunch. These boxes work for a light lunch or hearty snack. Everything stays fresh for four days.

39. Mediterranean Lentil Salad Lettuce Boats

Cook lentils with bay leaf until tender, then toss with diced peppers, onions, and a splash of balsamic. Spoon into lettuce boats for a handheld option. The salad itself lasts up to five days refrigerated. Assemble cups just before eating to keep leaves crisp.

40. Pesto Tortellini with Cherry Tomatoes

Store-bought pesto turns chilled tortellini into a flavor bomb with almost no effort. Stir in sweet cherry tomatoes for brightness and added vitamin C. The dish is delicious straight from the fridge. Garnish with grated Parmesan if you’d like.

41. Spicy Harissa Shrimp Couscous

Toss shrimp in harissa paste and sauté until pink and smoky. Serve over instant couscous that has been fluffed with a fork and olive oil. Cilantro or parsley cools the heat. It’s a balanced lunch ready in under 15 minutes.

42. Goat Cheese & Roasted Grape Tomato Tart

Puff pastry bakes quickly and keeps well chilled. Spread a thin layer of herbed goat cheese, add roasted tomatoes, and bake until crisp. Cut into portions for the week. Serve with arugula tossed in lemon juice.

43. Lemon Dill Salmon Salad Mason Jars

Flake leftover or canned salmon and mix with yogurt, lemon juice, and dill. Layer hearty ingredients on top of the dressing to prevent wilting. Shake before eating for an evenly coated salad. Pack crackers separately for crunch.

44. Baked Feta with Roasted Tomatoes & Orzo

Bake feta with tomatoes until everything is bubbling and fragrant. Stir the molten mixture into cooked orzo. Portion into containers while warm for creamy, flavorful bowls. A handful of spinach wilts nicely into the hot pasta.

45. Grilled Vegetable & Mozzarella Pita Pockets

Grill a batch of summer vegetables, slice, and cool. Tuck them into whole-grain pitas with fresh mozzarella. Pack a drizzle of balsamic glaze in a mini container. Assemble just before eating so the bread stays fluffy.

46. Chickpea Shawarma Rice Bowls

Coat chickpeas with shawarma spices and roast until crispy. Serve atop turmeric-scented rice with crunchy veggies. Garlic yogurt sauce cools the spices and adds creaminess. Everything stores well separately or combined.

47. Beet & Orange Farro Salad

Earthy beets and sweet oranges balance each other nicely. Toss them with nutty farro and peppery arugula. A citrus vinaigrette keeps the salad bright. Sprinkle pistachios on top just before serving for crunch.

48. Tomato Herb Bulgur Pilaf with Chickpeas

Bulgur cooks in about 10 minutes, making it ideal for quick meal prep. Simmer with crushed tomatoes, garlic, and cumin for depth. Stir in canned chickpeas for extra protein. This pilaf tastes great warm or chilled.

49. Greek-Style Stuffed Sweet Potatoes

Roast sweet potatoes until tender, then pile on sautéed spinach, olives, and feta. The sweet-salty contrast is irresistible. These reheat beautifully in the microwave. Pack tzatziki on the side if you’d like extra creaminess.

50. Olive Oil Poached Tuna & White Bean Salad

Slowly poach tuna steaks in olive oil for a moist, luxurious texture. Combine with cannellini beans, red onion, and lemon zest. The salad is hearty yet light. Serve on its own or over baby greens.

51. Spinach Ricotta Stuffed Shells

Cook jumbo shells, fill with ricotta, spinach, and herbs, then bake in marinara until bubbly. Once cooled, portion into microwavable containers. They hold their shape and reheat easily. Add grated Parmesan before serving if desired.

52. Artichoke & Spinach Quiche Squares

A sheet-pan quiche cuts into neat lunch-sized squares. Use frozen artichoke hearts, spinach, and a mix of eggs and milk for the filling. Bake until set and lightly browned. Enjoy cold or gently warmed.

53. Moroccan Chickpea & Carrot Salad

Shredded carrots and tender chickpeas get tossed with a cumin-cinnamon dressing for sweet-savory flavor. Raisins plump up as the salad rests. Fresh mint keeps things bright. It packs well for up to four days.

54. Herbed Couscous Stuffed Zucchini Boats

Hollow out zucchini halves and roast until just tender. Fill with fluffy herbed couscous and diced tomatoes. A sprinkle of Parmesan helps the tops brown. Two boats make a satisfying lunch.

55. Lemon Garlic Shrimp Quinoa Meal Prep

Sauté shrimp in lemon juice, garlic, and parsley. Spoon over quinoa cooked in vegetable broth for extra flavor. Steamed broccoli rounds out the plate. Everything reheats in under two minutes.

56. Caponata & Ricotta Whole-Grain Crostini

Spread ricotta on toasted whole-grain baguette slices and top with chilled caponata. The combination is rich yet refreshing. Pack toppings and bread separately to maintain crunch. Assemble at lunchtime for the best texture.

57. Mediterranean Cauliflower Rice Bowls

Pulse cauliflower into rice-sized pieces and sauté briefly with garlic. Top with grilled chicken, fresh veggies, and tahini sauce. It’s low-carb yet satisfying. The cauliflower base stays fluffy for several days.

58. Fiery Feta & Tomato Lentil Wraps

Mash feta with chili flakes and olive oil for a quick spicy spread. Layer on cooked lentils and diced tomatoes, then roll everything up. Slice and store seam-side down. The wrap stays moist without getting soggy.

59. Rainbow Veggie Hummus Pinwheels

Spread hummus over a large tortilla and arrange thin strips of rainbow veggies on top. Roll tightly, chill, and slice into bite-sized rounds. The pinwheels look festive and pack neatly. Perfect for portioning several days in advance.

60. Greek Veggie Grain-Free Power Bowls

Skip the grains and load up on nutrient-dense veggies instead. Roasted cauliflower provides heft, while olives and avocado add healthy fats. A squeeze of lemon and olive oil is all the dressing you need. The components hold up well for three to four days.

61. Chicken Souvlaki Skewer Kits

Marinate chicken chunks in garlic, lemon, and oregano, then grill on skewers. Cool and pack alongside mini pitas and tzatziki. Remove the sticks if workplace policies frown on skewers. It’s a handheld feast that reheats quickly or eats well cold.

62. Roasted Grape & Walnut Farro Salad

Roasting grapes concentrates their sweetness and pairs beautifully with nutty farro. Toss with walnuts and peppery arugula. A light balsamic dressing ties it together. Serve chilled for a refreshing contrast of flavors.

63. Muhammara & Veggie Bento

Muhammara, a Syrian roasted red pepper and walnut dip, brings smoky depth to any snack box. Surround it with crisp veggies and crackers for dipping. The dip keeps up to a week refrigerated. It doubles as a sandwich spread if you want variety mid-week.

64. Pesto White Bean Wraps

Rinse canned white beans and toss with basil pesto for a protein-rich filling. Add arugula and roasted peppers for color and spice. Roll in spinach tortillas for an extra nutrient boost. Wrap tightly in parchment for mess-free transport.

65. Sardinian Minestrone Jars

Fregola, a toasted Sardinian pasta, lends heartiness to this vegetable-packed soup. Simmer everything together, then ladle into individual jars. The flavors meld as it sits. Reheat in a microwave or small pot until steaming.

66. Egg & Olive Tapenade Muffins

Whisk eggs with a spoonful of olive tapenade, chopped spinach, and oregano. Pour into muffin tins and bake until puffed. The muffins are portable and protein-dense. Pair two with a side salad for a quick lunch.

67. Watermelon & Feta Couscous Salad

Sweet watermelon and salty feta are a classic summer duo. Mix them into chilled couscous with fresh mint for a refreshing meal prep. Keep portions cold in insulated bags to maintain texture. Drizzle with a hint of lime juice before serving.

68. Lemon Herb Brown Rice & Chickpea Pilaf

Cook brown rice in vegetable broth for extra depth, then fold in chickpeas, parsley, and lemon zest. A quick vinaigrette of olive oil and garlic keeps the grains lively. This pilaf tastes better as the flavors meld. Serve alone or alongside leftover protein.

Final Thoughts

With a little planning and these delicious recipes, you can enjoy the flavors of the Mediterranean all week long. These quick and easy meal preps will keep you fueled and satisfied, making healthy eating a breeze. Remember, variety is key, so mix and match these recipes to create a diverse and exciting lunch menu. Bon appétit!