35 Mediterranean Bowls – Healthy and Easy

Mediterranean bowls are the ultimate healthy-meal hack. They’re loaded with fresh vegetables, wholesome grains, lean proteins, and heart-healthy fats like olive oil and tahini. Whether you’re craving chicken, seafood, beef, lamb, or plant-based goodness, there’s a Mediterranean bowl for you.

These bowls are also perfect for meal prep: cook your grains and proteins ahead of time, chop up fresh veggies, and you’ll have nourishing meals ready in minutes. Below, you’ll find 35 Mediterranean bowl recipes — each one designed to be filling, flavorful, and ridiculously easy to make.

Let’s kick things off with chicken bowls.

Chicken Bowls (7 Recipes)

1. Greek Chicken & Quinoa Bowl

Ingredients (2 servings):

• 2 chicken breasts, cubed
• 1 tbsp olive oil
• 2 tsp dried oregano
• 1 tsp garlic powder
• Salt & pepper, to taste
• 1 cup cooked quinoa
• 1 cup cucumber, diced
• 1 cup cherry tomatoes, halved
• ¼ cup red onion, thinly sliced
• ¼ cup kalamata olives
• ¼ cup crumbled feta
• 2 tbsp tzatziki sauce

Instructions:

1. Season chicken with olive oil, oregano, garlic powder, salt, and pepper.
2. Grill or pan-sear until fully cooked (about 6–7 minutes per side).
3. Divide quinoa between bowls.
4. Top with chicken, cucumber, tomatoes, red onion, olives, and feta.
5. Drizzle with tzatziki and serve.

2. Lemon Herb Chicken & Farro Bowl

Ingredients (2 servings):

• 2 chicken thighs, boneless skinless
• Juice & zest of 1 lemon
• 2 cloves garlic, minced
• 1 tbsp olive oil
• 1 tsp dried thyme
• Salt & pepper, to taste
• 1 cup cooked farro
• 1 cup roasted zucchini
• 1 cup arugula
• 2 tbsp feta cheese
• Extra lemon wedges, for serving

Instructions:

1. Marinate chicken with lemon juice, zest, garlic, olive oil, thyme, salt, and pepper for at least 30 minutes.
2. Grill or bake chicken until golden and fully cooked. Slice.
3. Build bowls with farro, zucchini, and arugula.
4. Add chicken on top, sprinkle with feta, and finish with extra lemon.

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3. Shawarma Chicken & Rice Bowl

Ingredients (2 servings):

• 2 chicken breasts, sliced
• 2 tbsp olive oil
• 2 tsp cumin
• 2 tsp paprika
• 1 tsp coriander
• ½ tsp turmeric
• ½ tsp cinnamon
• Salt & pepper, to taste
• 2 cups cooked basmati rice
• ½ cup pickled onions
• ½ cup shredded cabbage
• 2 tbsp tahini sauce

Instructions:

1. Mix olive oil with spices. Coat chicken evenly.
2. Pan-fry or grill until cooked through. Slice into strips.
3. Layer bowls with rice, chicken, pickled onions, and cabbage.
4. Drizzle with tahini sauce.

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4. Chicken Souvlaki Bowl with Tzatziki

Ingredients (2 servings):

• 2 chicken breasts, cut into chunks
• 2 tbsp olive oil
• Juice of 1 lemon
• 2 tsp oregano
• 1 tsp garlic powder
• Salt & pepper, to taste
• 2 cups mixed greens
• 1 cup cherry tomatoes
• ½ cup cucumber slices
• ¼ cup red onion
• ¼ cup feta cheese
• 2 tbsp tzatziki sauce

Instructions:

1. Toss chicken with olive oil, lemon, oregano, garlic powder, salt, and pepper.
2. Thread onto skewers and grill until golden.
3. Build bowls with greens, tomatoes, cucumber, and onion.
4. Add chicken, sprinkle with feta, and drizzle with tzatziki.

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5. Harissa Chicken Couscous Bowl

Ingredients (2 servings):

• 2 chicken thighs, skinless
• 1 tbsp harissa paste
• 1 tbsp olive oil
• Salt & pepper, to taste
• 1 cup cooked couscous
• 1 cup roasted bell peppers
• ½ cup chickpeas, roasted
• 2 tbsp yogurt sauce (plain yogurt + squeeze of lemon)

Instructions:

1. Rub chicken with harissa, olive oil, salt, and pepper.
2. Grill or pan-sear until charred and cooked through. Slice.
3. Assemble bowls with couscous, roasted peppers, and chickpeas.
4. Top with chicken and drizzle with yogurt sauce.

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6. Mediterranean Chicken Power Bowl

Ingredients (2 servings):

• 2 chicken breasts, grilled and sliced
• 1 cup brown rice
• 1 cup roasted broccoli
• ½ cup cherry tomatoes
• ½ cup hummus
• 2 tbsp olive oil + lemon juice dressing

Instructions:

1. Grill chicken until golden and slice thinly.
2. Layer bowls with brown rice, broccoli, tomatoes, and hummus.
3. Add chicken and drizzle with olive oil + lemon juice.

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7. Grilled Chicken, Roasted Veggies & Tahini Bowl

Ingredients (2 servings):

• 2 chicken thighs, grilled
• 1 cup roasted eggplant
• 1 cup roasted zucchini
• 1 cup cooked bulgur wheat
• 2 tbsp tahini sauce
• Fresh parsley, chopped

Instructions:

1. Grill chicken thighs until charred and cooked through. Slice.
2. Roast eggplant and zucchini with olive oil, salt, and pepper.
3. Divide bulgur into bowls, then top with chicken and veggies.
4. Drizzle with tahini and sprinkle parsley on top.

Beef & Lamb Bowls (6 Recipes)

8. Beef Shawarma Bowl

Ingredients (2 servings):

• ½ lb beef sirloin, thinly sliced
• 2 tbsp olive oil
• 1 tsp cumin
• 1 tsp paprika
• ½ tsp turmeric
• ½ tsp cinnamon
• Salt & pepper, to taste
• 2 cups cooked basmati rice
• ½ cup cucumber, diced
• ½ cup cherry tomatoes
• ¼ cup pickled onions
• 2 tbsp tahini sauce

Instructions:

1. Toss beef slices with olive oil and spices.
2. Sear in a hot skillet until browned (about 5 minutes).
3. Build bowls with rice, beef, cucumber, tomatoes, and pickled onions.
4. Drizzle tahini sauce on top.

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9. Lamb Kofta Rice Bowl

Ingredients (2 servings):

• ½ lb ground lamb
• 1 tsp cumin
• 1 tsp coriander
• 1 tsp smoked paprika
• 1 clove garlic, minced
• Salt & pepper, to taste
• 2 cups cooked rice
• ½ cup shredded lettuce
• ½ cup cherry tomatoes
• ¼ cup feta cheese
• 2 tbsp tzatziki sauce

Instructions:

1. Mix ground lamb with spices, garlic, salt, and pepper. Shape into small patties or logs.
2. Grill or pan-fry until cooked through.
3. Divide rice into bowls, add lamb kofta, lettuce, and tomatoes.
4. Sprinkle with feta and drizzle with tzatziki.

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10. Beef & Bulgur Grain Bowl with Yogurt Sauce

Ingredients (2 servings):

• ½ lb ground beef (lean)
• 1 tbsp olive oil
• 1 tsp cumin
• ½ tsp coriander
• ½ tsp cinnamon
• 1 cup cooked bulgur wheat
• 1 cup roasted carrots
• ½ cup chickpeas
• 2 tbsp plain Greek yogurt + lemon juice

Instructions:

1. Cook beef with olive oil and spices until browned.
2. Roast carrots until tender.
3. Build bowls with bulgur, beef, carrots, and chickpeas.
4. Add a dollop of yogurt sauce before serving.

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11. Moroccan Spiced Beef Bowl with Chickpeas

Ingredients (2 servings):

• ½ lb beef strips
• 1 tbsp olive oil
• 1 tsp ras el hanout (or mix cumin, paprika, cinnamon, turmeric)
• Salt & pepper, to taste
• 1 cup cooked couscous
• ½ cup roasted zucchini
• ½ cup roasted red peppers
• ½ cup chickpeas
• 2 tbsp tahini or yogurt sauce

Instructions:

1. Coat beef with olive oil and Moroccan spices. Pan-sear until browned.
2. Roast zucchini and red peppers.
3. Assemble bowls with couscous, beef, veggies, and chickpeas.
4. Finish with tahini or yogurt sauce.

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12. Lamb & Couscous Bowl with Mint Yogurt

Ingredients (2 servings):

• ½ lb ground lamb
• 1 clove garlic, minced
• 1 tsp cumin
• 1 tsp smoked paprika
• Salt & pepper, to taste
• 1 cup cooked couscous
• 1 cup roasted eggplant
• ½ cup spinach
• 2 tbsp plain yogurt + 1 tbsp chopped fresh mint

Instructions:

1. Cook lamb with garlic, cumin, paprika, salt, and pepper.
2. Roast eggplant until tender.
3. Layer couscous, lamb, eggplant, and spinach in bowls.
4. Top with mint yogurt sauce.

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13. Gyro Beef Bowl with Tzatziki & Pita Chips

Ingredients (2 servings):

• ½ lb ground beef
• 1 tsp oregano
• 1 tsp garlic powder
• 1 tsp onion powder
• Salt & pepper, to taste
• 2 cups mixed greens
• 1 cup cherry tomatoes
• ½ cup cucumber slices
• ¼ cup kalamata olives
• ¼ cup feta cheese
• 2 tbsp tzatziki sauce
• ½ pita bread, toasted into chips

Instructions:

1. Cook ground beef with oregano, garlic, onion powder, salt, and pepper.
2. Fill bowls with mixed greens, tomatoes, cucumber, olives, and beef.
3. Sprinkle with feta, drizzle tzatziki, and serve with pita chips.

Seafood Bowls (7 Recipes)

14. Salmon & Orzo Bowl with Dill Sauce

Ingredients (2 servings):

• 2 salmon fillets
• 1 tbsp olive oil
• Juice of ½ lemon
• Salt & pepper, to taste
• 1 cup cooked orzo pasta
• 1 cup steamed spinach
• ½ cup cherry tomatoes
• 2 tbsp Greek yogurt + 1 tsp fresh dill

Instructions:

1. Season salmon with olive oil, lemon, salt, and pepper. Bake at 400°F for 12–15 minutes.
2. Mix Greek yogurt with dill to make sauce.
3. Build bowls with orzo, spinach, and tomatoes.
4. Top with salmon and drizzle with dill sauce.

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15. Lemon Garlic Shrimp & Rice Bowl

Ingredients (2 servings):

• ½ lb shrimp, peeled and deveined
• 2 tbsp olive oil
• 2 cloves garlic, minced
• Juice of 1 lemon
• Salt & pepper, to taste
• 2 cups cooked basmati rice
• ½ cup roasted zucchini
• ½ cup cucumber slices
• 2 tbsp tzatziki sauce

Instructions:

1. Heat olive oil in skillet, add garlic and shrimp. Cook 2–3 minutes per side.
2. Squeeze lemon juice over shrimp.
3. Fill bowls with rice, zucchini, and cucumber.
4. Add shrimp and drizzle tzatziki.

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16. Grilled Tuna & Couscous Salad Bowl

Ingredients (2 servings):

• 2 tuna steaks
• 1 tbsp olive oil
• 1 tsp oregano
• Salt & pepper, to taste
• 1 cup cooked couscous
• 1 cup arugula
• ½ cup roasted red peppers
• ¼ cup kalamata olives
• 2 tbsp lemon vinaigrette

Instructions:

1. Rub tuna steaks with olive oil, oregano, salt, and pepper. Grill 2 minutes per side (medium-rare).
2. Build bowls with couscous, arugula, red peppers, and olives.
3. Slice tuna and arrange on top.
4. Drizzle with lemon vinaigrette.

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17. Mediterranean Salmon Power Bowl

Ingredients (2 servings):

• 2 salmon fillets
• 1 tbsp olive oil
• 1 tsp smoked paprika
• Salt & pepper, to taste
• 1 cup cooked quinoa
• 1 cup spinach
• ½ cup cucumber, diced
• ½ cup cherry tomatoes
• 2 tbsp hummus

Instructions:

1. Season salmon with olive oil, paprika, salt, and pepper. Pan-sear until golden and cooked.
2. Build bowls with quinoa, spinach, cucumber, and tomatoes.
3. Add salmon and a spoonful of hummus.

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18. Shrimp & Chickpea Bowl with Tahini

Ingredients (2 servings):

• ½ lb shrimp
• 1 tbsp olive oil
• 1 tsp cumin
• 1 tsp smoked paprika
• Salt & pepper, to taste
• 1 cup cooked farro
• ½ cup roasted cauliflower
• ½ cup chickpeas
• 2 tbsp tahini sauce

Instructions:

1. Toss shrimp with olive oil and spices. Cook in skillet until pink.
2. Roast cauliflower and chickpeas until golden.
3. Fill bowls with farro, cauliflower, and chickpeas.
4. Top with shrimp and drizzle with tahini.

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19. Baked Cod & Lentil Bowl

Ingredients (2 servings):

• 2 cod fillets
• 1 tbsp olive oil
• 1 tsp garlic powder
• Juice of ½ lemon
• Salt & pepper, to taste
• 1 cup cooked lentils
• 1 cup roasted carrots
• ½ cup sautéed kale
• 2 tbsp yogurt sauce

Instructions:

1. Season cod with olive oil, garlic, lemon, salt, and pepper. Bake at 375°F for 12–15 minutes.
2. Cook lentils until tender.
3. Build bowls with lentils, carrots, and kale.
4. Place cod on top and spoon yogurt sauce over.

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20. Sardine & Farro Bowl with Lemon Dressing

Ingredients (2 servings):

• 1 can sardines in olive oil
• 1 cup cooked farro
• 1 cup arugula
• ½ cup roasted cherry tomatoes
• ¼ cup red onion, thinly sliced
• 2 tbsp olive oil + juice of 1 lemon (dressing)

Instructions:

1. Drain sardines and set aside.
2. Build bowls with farro, arugula, tomatoes, and onion.
3. Add sardines on top.
4. Drizzle with lemon-olive oil dressing.

Vegetarian Bowls (8 Recipes)

21. Falafel & Hummus Bowl

Ingredients (2 servings):

• 6 falafel balls (homemade or store-bought)
• 1 cup cooked quinoa
• 1 cup mixed greens
• ½ cup cucumber, diced
• ½ cup cherry tomatoes
• ¼ cup kalamata olives
• 2 tbsp hummus
• 1 tbsp tahini drizzle

Instructions:

1. Cook falafel according to package directions (or pan-fry until golden).
2. Build bowls with quinoa, greens, cucumber, tomatoes, and olives.
3. Add falafel, hummus, and drizzle tahini on top.

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22. Grilled Halloumi Grain Bowl

Ingredients (2 servings):

• 6 slices halloumi cheese
• 1 cup cooked farro
• 1 cup roasted zucchini
• ½ cup cherry tomatoes
• ½ cup arugula
• 2 tbsp lemon vinaigrette

Instructions:

1. Grill halloumi slices in a hot pan until golden on both sides.
2. Build bowls with farro, zucchini, tomatoes, and arugula.
3. Add grilled halloumi and drizzle with lemon vinaigrette.

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23. Roasted Chickpea & Quinoa Bowl

Ingredients (2 servings):

• 1 can chickpeas, drained & rinsed
• 1 tbsp olive oil
• 1 tsp smoked paprika
• 1 cup cooked quinoa
• 1 cup roasted cauliflower
• ½ cup spinach
• 2 tbsp tahini sauce

Instructions:

1. Toss chickpeas with olive oil and paprika. Roast at 400°F for 20 minutes.
2. Roast cauliflower until tender.
3. Build bowls with quinoa, chickpeas, cauliflower, and spinach.
4. Drizzle tahini sauce over top.

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24. Lentil & Roasted Veggie Bowl

Ingredients (2 servings):

• 1 cup cooked lentils
• 1 cup roasted carrots
• 1 cup roasted zucchini
• ½ cup roasted bell peppers
• 1 tbsp olive oil
• 1 tbsp lemon juice

Instructions:

1. Roast carrots, zucchini, and bell peppers until tender.
2. Mix olive oil and lemon juice for a light dressing.
3. Fill bowls with lentils and roasted vegetables.
4. Drizzle dressing before serving.

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25. Baba Ganoush Bowl with Pita & Greens

Ingredients (2 servings):

• 1 cup cooked bulgur
• 1 cup arugula
• ½ cup cucumber slices
• ½ cup roasted red peppers
• ¼ cup kalamata olives
• 3 tbsp baba ganoush
• ½ pita bread, toasted and cut into chips

Instructions:

1. Toast pita until crispy.
2. Build bowls with bulgur, arugula, cucumber, peppers, and olives.
3. Add baba ganoush and pita chips on the side.

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26. Couscous & Feta Veggie Bowl

Ingredients (2 servings):

• 1 cup cooked couscous
• 1 cup roasted zucchini
• ½ cup cherry tomatoes
• ½ cup spinach
• ¼ cup crumbled feta
• 2 tbsp olive oil + lemon dressing

Instructions:

1. Cook couscous according to package instructions.
2. Roast zucchini until tender.
3. Fill bowls with couscous, zucchini, tomatoes, and spinach.
4. Sprinkle feta and drizzle with olive oil + lemon dressing.

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27. Eggplant & Tomato Power Bowl

Ingredients (2 servings):

• 1 cup roasted eggplant cubes
• 1 cup roasted cherry tomatoes
• 1 cup cooked farro
• ½ cup baby spinach
• 2 tbsp tahini sauce

Instructions:

1. Roast eggplant and cherry tomatoes with olive oil, salt, and pepper.
2. Cook farro until tender.
3. Build bowls with farro, eggplant, tomatoes, and spinach.
4. Drizzle tahini on top.

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28. Greek Salad Grain Bowl

Ingredients (2 servings):

• 1 cup cooked quinoa
• 1 cup chopped cucumber
• 1 cup cherry tomatoes, halved
• ¼ cup red onion, sliced
• ¼ cup feta cheese
• 2 tbsp olive oil + oregano + lemon juice (dressing)

Instructions:

1. Combine cucumber, tomatoes, onion, and feta in a bowl.
2. Cook quinoa and divide into serving bowls.
3. Top with Greek salad mixture.
4. Drizzle with olive oil-oregano-lemon dressing.

Vegan Bowls (7 Recipes)

29. Quinoa & Hummus Bowl with Roasted Veggies

Ingredients (2 servings):

• 1 cup cooked quinoa
• 1 cup roasted zucchini
• 1 cup roasted bell peppers
• ½ cup cherry tomatoes
• 3 tbsp hummus
• 1 tbsp olive oil + lemon juice

Instructions:

1. Roast zucchini and peppers until tender.
2. Divide quinoa into bowls.
3. Top with roasted veggies, cherry tomatoes, and hummus.
4. Drizzle with olive oil + lemon juice.

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30. Chickpea Shawarma Bowl

Ingredients (2 servings):

• 1 can chickpeas, rinsed and drained
• 1 tbsp olive oil
• 1 tsp cumin
• 1 tsp paprika
• ½ tsp turmeric
• ½ tsp garlic powder
• 1 cup cooked rice
• 1 cup spinach
• ½ cup cucumber slices
• 2 tbsp tahini sauce

Instructions:

1. Toss chickpeas with oil and spices. Roast at 400°F for 20 minutes.
2. Fill bowls with rice, spinach, cucumber, and roasted chickpeas.
3. Drizzle tahini sauce on top.

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31. Bulgur & Lentil Protein Bowl

Ingredients (2 servings):

• 1 cup cooked bulgur wheat
• 1 cup cooked lentils
• ½ cup roasted carrots
• ½ cup sautéed kale
• 2 tbsp olive oil + lemon dressing

Instructions:

1. Cook bulgur and lentils until tender.
2. Roast carrots and sauté kale.
3. Build bowls with bulgur, lentils, carrots, and kale.
4. Drizzle with olive oil + lemon dressing.

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32. Couscous & Olive Bowl with Lemon Tahini

Ingredients (2 servings):

• 1 cup cooked couscous
• ½ cup roasted zucchini
• ½ cup roasted eggplant
• ¼ cup kalamata olives
• 2 tbsp tahini + juice of ½ lemon

Instructions:

1. Roast zucchini and eggplant until tender.
2. Mix tahini with lemon juice for sauce.
3. Fill bowls with couscous, veggies, and olives.
4. Drizzle tahini-lemon sauce over.

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33. Roasted Cauliflower & Chickpea Bowl

Ingredients (2 servings):

• 1 cup roasted cauliflower florets
• 1 cup roasted chickpeas
• 1 cup cooked farro
• ½ cup arugula
• 2 tbsp olive oil + lemon juice

Instructions:

1. Roast cauliflower and chickpeas with olive oil, salt, and pepper.
2. Cook farro until tender.
3. Assemble bowls with farro, cauliflower, chickpeas, and arugula.
4. Drizzle with olive oil + lemon juice.

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34. Tabouli Bowl with White Beans

Ingredients (2 servings):

• 1 cup tabouli (parsley, bulgur, tomato, cucumber, lemon)
• 1 cup canned white beans, rinsed
• ½ cup roasted red peppers
• ½ cup spinach
• 2 tbsp olive oil + lemon juice

Instructions:

1. Prepare tabouli salad (parsley, bulgur, tomato, cucumber, lemon).
2. Roast red peppers until tender.
3. Build bowls with tabouli, white beans, peppers, and spinach.
4. Drizzle with olive oil + lemon juice.

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35. Vegan Mezze Bowl

Ingredients (2 servings):

• 1 cup cooked brown rice
• ½ cup hummus
• ½ cup baba ganoush
• ½ cup cucumber slices
• ½ cup cherry tomatoes
• ¼ cup kalamata olives
• ½ pita bread, toasted into chips

Instructions:

1. Toast pita bread and cut into chips.
2. Fill bowls with rice, hummus, baba ganoush, cucumber, tomatoes, and olives.
3. Serve with pita chips on the side.

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Closing Section

Mediterranean bowls are a perfect way to enjoy balanced meals that are healthy, vibrant, and full of flavor. With 35 recipes here, you’ve got options for every craving — chicken, beef, lamb, seafood, vegetarian, or vegan.

👉 Meal Prep Tip: Cook your grains and proteins ahead of time, roast a tray of vegetables once a week, and keep sauces like hummus, tzatziki, or tahini ready in the fridge. That way, building a Mediterranean bowl takes less than 10 minutes.