30+ Meal Prep Mediterranean Ideas

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Welcome to a healthier and more delicious way of eating! The Mediterranean diet, inspired by the traditional eating habits of countries bordering the Mediterranean Sea, is renowned for its incredible health benefits and vibrant flavors. This guide will show you how to combine the goodness of the Mediterranean diet with the convenience of meal prepping, making it easier than ever to enjoy nutritious and satisfying meals throughout the week.

The Mediterranean diet is more than just a diet; it’s a lifestyle that emphasizes whole foods, healthy fats, and a rich variety of plant-based ingredients. By focusing on fresh vegetables, fruits, whole grains, legumes, nuts, and seeds, and incorporating lean proteins like fish and poultry, you can nourish your body and delight your taste buds. The cornerstone of this diet is extra virgin olive oil, a healthy fat that has been linked to numerous health benefits, including a reduced risk of heart disease.

Meal prepping, on the other hand, is the practice of preparing your meals in advance, saving you time and effort during busy weekdays. By dedicating a few hours on the weekend to chop vegetables, cook grains, and prepare proteins, you can have a refrigerator stocked with healthy and delicious components ready to be assembled into quick and easy meals. This not only helps you stay on track with your health goals but also reduces the stress of figuring out what to eat every day.

In this article, we will explore over 30 delicious and easy-to-prepare Mediterranean meal prep ideas, complete with recipes, storage tips, and nutritional information. From hearty breakfasts to satisfying lunches and flavorful dinners, you’ll find a wide range of options to suit your taste and lifestyle. So, let’s dive in and discover how you can bring the flavors of the Mediterranean to your kitchen with the convenience of meal prepping!

Mediterranean Breakfast Meal Prep Ideas

Start your day the Mediterranean way with these delicious and easy-to-prepare breakfast ideas. These recipes are packed with nutrients to give you sustained energy throughout the morning.

1. Greek Yogurt Parfaits with Berries and Nuts

Greek yogurt is a staple in the Mediterranean diet, rich in protein and probiotics. Layer it with fresh berries for a boost of antioxidants and a sprinkle of nuts for healthy fats and crunch.

To Meal Prep:

Portion Greek yogurt into individual containers.
In separate small containers or bags, portion out mixed berries and a variety of nuts like almonds, walnuts, and pistachios.
When ready to eat, simply combine the ingredients for a fresh and delicious parfait.

2. Mediterranean Egg Muffins

These savory egg muffins are perfect for a grab-and-go breakfast. They are packed with protein and can be customized with your favorite Mediterranean vegetables and herbs.

To Meal Prep:

Whisk a dozen eggs with a splash of milk and season with salt, pepper, and dried oregano.
Stir in chopped spinach, diced bell peppers, crumbled feta cheese, and chopped Kalamata olives.
Pour the mixture into a greased muffin tin and bake at 375°F (190°C) for 15-20 minutes, or until the eggs are set.
Store in an airtight container in the refrigerator for up to 4 days.

3. Overnight Oats with Figs and Almonds

Overnight oats are a convenient and nutritious breakfast option. This Mediterranean version is sweetened with figs and gets a delightful crunch from almonds.

To Meal Prep:

In a jar or container, combine 1/2 cup of rolled oats, 1/2 cup of milk (or a dairy-free alternative), 1 tablespoon of chia seeds, and a drizzle of honey or maple syrup.
Stir in chopped dried figs and sliced almonds.
Cover and refrigerate overnight. Make several jars at once for the week ahead.

4. Savory Mediterranean Breakfast Bowls

A hearty and satisfying breakfast bowl that will keep you full until lunch. This bowl combines quinoa, chickpeas, and fresh vegetables with a lemon-tahini dressing.

To Meal Prep:

Cook a batch of quinoa and allow it to cool.
In separate containers, store the cooked quinoa, canned chickpeas, chopped cucumbers, cherry tomatoes, and red onion.
Prepare a lemon-tahini dressing by whisking together tahini, lemon juice, water, and a pinch of garlic powder.
When ready to eat, assemble the bowl and drizzle with the dressing.

5. Mediterranean Feta Toast

This savory toast is a quick and easy breakfast that is full of flavor. The creamy whipped feta is the perfect complement to the fresh vegetables.

To Meal Prep:

Prepare the whipped feta by blending feta cheese with a little Greek yogurt and olive oil until smooth.
Store the whipped feta in an airtight container in the refrigerator.
When ready to eat, toast a slice of whole-grain bread, spread with the whipped feta, and top with sliced cherry tomatoes, cucumbers, and a sprinkle of fresh herbs.

6. Pan Con Tomate (Spanish Breakfast Toast)

A simple yet delicious Spanish breakfast that highlights the flavors of fresh tomatoes and garlic.

To Meal Prep:

Grate ripe tomatoes into a bowl and season with salt and a drizzle of extra virgin olive oil.
Store the tomato mixture in an airtight container in the refrigerator.
When ready to eat, toast a slice of crusty bread, rub it with a garlic clove, and top with the prepared tomato mixture.

Mediterranean Lunch Meal Prep Ideas

These Mediterranean lunch ideas are perfect for taking to work or enjoying at home. They are light, refreshing, and packed with flavor to keep you energized for the rest of the day.

7. Mediterranean Quinoa Salad

This vibrant and colorful quinoa salad is a meal prep favorite. It’s packed with fresh vegetables, herbs, and a zesty lemon dressing.

To Meal Prep:

Cook a large batch of quinoa and let it cool.
Chop cucumbers, bell peppers, red onions, and parsley and store them in an airtight container.
In a separate container, store crumbled feta cheese and Kalamata olives.
Prepare a simple lemon vinaigrette with olive oil, lemon juice, and Dijon mustard.
When ready to eat, combine all the ingredients and toss with the dressing.

8. Greek Turkey Meatball Gyros

These homemade turkey meatballs are a healthier alternative to traditional gyro meat. They are packed with flavor and perfect for meal prepping.

To Meal Prep:

Prepare the turkey meatballs by mixing ground turkey with breadcrumbs, grated onion, and Mediterranean spices. Bake or pan-fry until cooked through.
Make a batch of tzatziki sauce with Greek yogurt, grated cucumber, garlic, and dill.
Store the meatballs and tzatziki sauce in separate containers in the refrigerator.
When ready to eat, warm the meatballs and serve in a whole-wheat pita with tzatziki, sliced tomatoes, and onions.

9. Mediterranean Lentil Soup

This hearty and nutritious lentil soup is perfect for a comforting and filling lunch. It’s easy to make in a large batch and freezes well.

To Meal Prep:

In a large pot, sauté onions, carrots, and celery. Add vegetable broth, lentils, and canned diced tomatoes. Simmer until the lentils are tender.
Store the soup in individual containers in the refrigerator or freezer.
Reheat on the stove or in the microwave for a quick and easy lunch.

10. Sheet Pan Mediterranean Shrimp

This one-pan meal is a quick and easy way to get a delicious and healthy lunch on the table. The shrimp and vegetables are roasted to perfection with Mediterranean herbs.

To Meal Prep:

On a sheet pan, toss shrimp, cherry tomatoes, bell peppers, and zucchini with olive oil, garlic, and oregano.
Roast at 400°F (200°C) for 10-12 minutes, or until the shrimp is cooked through.
Store in an airtight container in the refrigerator for up to 3 days.

11. Tuna Orzo Salad

This refreshing pasta salad is a great way to use canned tuna. The orzo pasta is tossed with fresh vegetables, herbs, and a light lemon dressing.

To Meal Prep:

Cook orzo pasta according to package directions. Drain and let it cool.
In a large bowl, combine the cooked orzo, canned tuna, chopped celery, red onion, and parsley.
Prepare a lemon vinaigrette and store it in a separate container.
When ready to eat, toss the salad with the dressing.

12. Mediterranean Ground Beef Stir Fry

A quick and easy stir-fry that is packed with flavor. The ground beef is cooked with a variety of vegetables and a savory Mediterranean sauce.

To Meal Prep:

Brown ground beef in a skillet and drain off the fat.
Add chopped onions, bell peppers, and zucchini and cook until tender.
Stir in a sauce made with tomato paste, beef broth, and Mediterranean herbs.
Store in an airtight container in the refrigerator for up to 4 days.

13. Quinoa Stuffed Eggplant with Tahini Sauce

This vegetarian dish is a showstopper. The eggplant is roasted until tender and filled with a flavorful quinoa and vegetable stuffing.

To Meal Prep:

Roast halved eggplants until tender. Scoop out the flesh and chop it.
Cook quinoa and mix it with the chopped eggplant, sautéed onions, and tomatoes.
Stuff the eggplant shells with the quinoa mixture and bake until heated through.
Prepare a tahini sauce to drizzle on top.
Store the stuffed eggplants in the refrigerator and reheat before serving.

14. Classic Greek Salad

A simple yet delicious salad that is perfect for a light lunch. The combination of fresh vegetables, feta cheese, and olives is a classic for a reason.

To Meal Prep:

Chop cucumbers, tomatoes, and red onions and store them in an airtight container.
In a separate container, store crumbled feta cheese and Kalamata olives.
Prepare a simple Greek vinaigrette with olive oil, red wine vinegar, and oregano.
When ready to eat, combine all the ingredients and toss with the dressing.

15. Greek Quesadillas

A fun and easy fusion dish that combines the flavors of Greece with the convenience of a quesadilla.

To Meal Prep:

In a bowl, combine shredded cooked chicken, crumbled feta cheese, chopped spinach, and sun-dried tomatoes.
When ready to eat, spread the mixture on a whole-wheat tortilla, top with another tortilla, and cook in a skillet until golden brown and heated through.

Mediterranean Dinner Meal Prep Ideas

Enjoy flavorful and satisfying dinners all week long with these Mediterranean meal prep ideas. These recipes are perfect for a cozy night in or for entertaining guests.

16. Greek Sheet Pan Chicken

This one-pan wonder is a game-changer for busy weeknights. The chicken and vegetables are roasted together with Mediterranean herbs, creating a delicious and complete meal.

To Meal Prep:

Chop bell peppers, red onions, and zucchini and place them on a sheet pan.
Place chicken thighs or breasts on top of the vegetables.
Drizzle with olive oil and sprinkle with oregano, garlic powder, and salt and pepper.
Roast at 400°F (200°C) for 25-30 minutes, or until the chicken is cooked through.
Store in an airtight container in the refrigerator for up to 4 days.

17. Mediterranean Meatballs and Herb Pasta

These flavorful meatballs are made with a blend of ground beef and lamb and are simmered in a rich tomato and herb sauce. Serve over your favorite whole-grain pasta for a hearty and satisfying meal.

To Meal Prep:

Prepare the meatballs and simmer them in the tomato sauce.
Cook a large batch of whole-grain pasta.
Store the meatballs and pasta in separate containers in the refrigerator.
When ready to eat, reheat the meatballs and sauce and serve over the pasta.

18. Greek Lemon Chicken Skewers

These tangy and delicious chicken skewers are perfect for grilling or baking. The chicken is marinated in a lemon and herb marinade, making it incredibly tender and flavorful.

To Meal Prep:

Cut chicken into bite-sized pieces and marinate in a mixture of olive oil, lemon juice, garlic, and oregano for at least 30 minutes.
Thread the chicken onto skewers.
Grill or bake the skewers until the chicken is cooked through.
Store the cooked skewers in an airtight container in the refrigerator.

19. Pasta e Ceci (Italian Chickpea Soup)

This traditional Italian soup is a hearty and comforting meal that is perfect for a chilly evening. It’s made with chickpeas, pasta, and a flavorful tomato broth.

To Meal Prep:

Make a large batch of the soup and store it in individual containers in the refrigerator or freezer.
Reheat on the stove or in the microwave for a quick and easy dinner.

20. Garlic Butter Salmon

This simple yet elegant salmon dish is perfect for a special occasion or a weeknight treat. The salmon is baked with a delicious garlic and herb butter, making it incredibly moist and flavorful.

To Meal Prep:

Prepare the garlic butter mixture and store it in the refrigerator.
When ready to cook, place salmon fillets on a baking sheet, top with the garlic butter, and bake until the salmon is cooked through.

21. Greek Stuffed Peppers

These colorful stuffed peppers are a healthy and satisfying meal. The peppers are filled with a mixture of ground turkey, rice, and Mediterranean herbs and are baked until tender.

To Meal Prep:

Prepare the stuffing and stuff the peppers.
Bake the stuffed peppers until they are tender.
Store the cooked stuffed peppers in an airtight container in the refrigerator.

22. Shakshuka

This popular Middle Eastern and North African dish is a one-pan meal that is perfect for any time of day. The eggs are poached in a flavorful tomato and pepper sauce.

To Meal Prep:

Prepare the tomato and pepper sauce and store it in the refrigerator.
When ready to eat, reheat the sauce in a skillet and crack a few eggs into the sauce. Cover and cook until the eggs are set to your liking.

23. Authentic Greek Roast Lamb

A classic Greek dish that is perfect for a special occasion. The lamb is slow-roasted with garlic, lemon, and herbs, making it incredibly tender and flavorful.

To Meal Prep:

Roast the lamb and let it cool.
Slice the lamb and store it in an airtight container in the refrigerator.
Serve with roasted potatoes and a side of tzatziki sauce.

24. Greek Chicken Cooked in Tomato (Kotopoulo Kokkinisto)

This traditional Greek chicken stew is a comforting and flavorful meal. The chicken is simmered in a rich tomato sauce with onions, garlic, and a hint of cinnamon.

To Meal Prep:

Prepare the chicken stew and store it in the refrigerator or freezer.
Reheat on the stove or in the microwave for a delicious and easy dinner.

25. Mediterranean Baked Sole with Greek Ladolemono Dressing

This light and healthy fish dish is perfect for a quick and easy weeknight meal. The sole is baked with a flavorful lemon and olive oil dressing.

To Meal Prep:

Prepare the ladolemono dressing and store it in the refrigerator.
When ready to cook, place the sole fillets on a baking sheet, drizzle with the dressing, and bake until the fish is cooked through.

26. Mediterranean Garlic and Herb Crusted Roasted Sardines

Sardines are a nutritional powerhouse, packed with omega-3 fatty acids and calcium. This recipe is a delicious way to enjoy them.

To Meal Prep:

Prepare the garlic and herb crust and store it in an airtight container.
When ready to cook, coat the sardines in the crust and roast until crispy.

27. Greek Chickpeas and Rice with Lemon and Tahini

This one-pot meal is a simple and flavorful vegetarian option. The lemon-tahini sauce adds a creamy and tangy finish.

To Meal Prep:

Cook the chickpeas and rice together and store in the refrigerator.
Prepare the lemon-tahini sauce and store it in a separate container.
When ready to eat, reheat the chickpeas and rice and drizzle with the sauce.

28. One-Pot Greek Chicken and Peas (Kotopoulo me Araka)

This comforting one-pot meal is a traditional Greek dish that is perfect for a weeknight dinner. The chicken and peas are simmered in a flavorful tomato sauce.

To Meal Prep:

Prepare the chicken and pea stew and store it in the refrigerator or freezer.
Reheat on the stove or in the microwave for a quick and easy meal.

Mediterranean Snack & Side Ideas

29. Hummus with Veggie Sticks

Hummus is a classic Mediterranean dip that is perfect for a healthy and satisfying snack. Serve it with a variety of fresh vegetable sticks for dipping.

To Meal Prep:

Make a large batch of homemade hummus or buy your favorite store-bought brand.
Chop a variety of vegetables like carrots, cucumbers, bell peppers, and celery into sticks.
Store the hummus and vegetable sticks in separate containers in the refrigerator.

30. Mediterranean Potato Salad

This is not your average potato salad. This Mediterranean version is made with a light vinaigrette instead of mayonnaise and is packed with fresh herbs.

To Meal Prep:

Boil the potatoes until tender and let them cool.
Prepare the vinaigrette and store it in a separate container.
When ready to eat, toss the potatoes with the vinaigrette and fresh herbs.

31. Spanakorizo (Greek Spinach and Rice)

This traditional Greek dish is a simple and flavorful side that can also be enjoyed as a light meal. The spinach and rice are cooked together with lemon and herbs.

To Meal Prep:

Prepare the spanakorizo and store it in the refrigerator.
Reheat in the microwave or on the stove.

32. Authentic Greek Lemon Potatoes

These potatoes are a Greek classic for a reason. They are roasted until crispy on the outside and fluffy on the inside, with a delicious lemon and oregano flavor.

To Meal Prep:

Roast the potatoes and store them in an airtight container in the refrigerator.
Reheat in the oven or air fryer to crisp them up again.

33. Fasolakia (Greek Green Beans)

These Greek-style green beans are braised in a tomato and olive oil sauce until they are incredibly tender and flavorful.

To Meal Prep:

Prepare the fasolakia and store it in the refrigerator.
Reheat on the stove or in the microwave.

Meal Prep Tips for Success

Invest in quality containers: Use glass containers for storing your meal preps. They are durable, easy to clean, and won’t stain or retain odors.
Label everything: Label your containers with the name of the dish and the date it was made. This will help you keep track of what you have and when it needs to be eaten.
Keep it simple: Don’t try to make too many different recipes at once. Start with a few of your favorites and gradually add more as you get more comfortable with meal prepping.
Don’t be afraid of leftovers: Many Mediterranean dishes taste even better the next day as the flavors have had time to meld together.

Conclusion

The Mediterranean diet offers a delicious and sustainable approach to healthy eating. By incorporating meal prep into your routine, you can enjoy all the benefits of this incredible lifestyle without spending hours in the kitchen every day. We hope these 30+ Mediterranean meal prep ideas have inspired you to get creative in the kitchen and embark on your own journey to a healthier and more flavorful way of life.

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