10 Quick and Easy Mediterranean Lunch Meal Preps

I’ve always loved the bright, fresh flavors of Mediterranean food, and these ten 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.

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!