Mediterranean Diet Meal Prep: 10 Easy Recipes for the Week

I used to spend my Sunday evenings dreading the week ahead. Not because of work, but because I knew I’d be scrambling every night trying to figure out dinner. Takeout bills piled up. My energy tanked from eating whatever was convenient.

Then I discovered mediterranean diet meal prep, and honestly? It changed everything.

The thing about Mediterranean food is that it actually gets better as it sits. Those olive oil-based dishes don’t dry out like other cuisines. The grain salads absorb dressing and become more flavorful by day three. And the whole process takes maybe 2-3 hours on a Sunday afternoon.

According to Harvard’s School of Public Health, this eating pattern is linked to reduced risk of cardiovascular diseases, increased lifespan, and healthy aging. The American Heart Association also recommends it for preventing heart disease and stroke.

So I put together 10 recipes that actually work for mediterranean diet meal prep. No soggy salads. No rubbery reheated chicken. Just genuinely good food you’ll look forward to eating all week.

Why Mediterranean Diet Meal Prep Works

Most meal prep fails because food tastes terrible by Thursday. Mediterranean diet meal prep doesn’t have this problem, and here’s why:

Olive oil keeps things moist. Unlike butter that solidifies and makes food greasy when cold, olive oil stays smooth. Your chicken stays juicy. Your vegetables don’t turn into sad, dried-out versions of themselves.

Whole grains improve with time. Quinoa, farro, and bulgur actually taste better after soaking up dressing overnight. They get more flavorful, not mushy.

Beans and legumes are indestructible. Chickpeas, lentils, white beans—they hold up beautifully for five days. Hot or cold, they taste great.

Bright flavors wake everything up. A squeeze of lemon, fresh herbs, or a drizzle of tahini right before eating makes even day-five meals taste fresh.

Quick Recipe Comparison

Recipe	Protein	Calories	Time	Best For
Greek Quinoa Salad	16g	485	25 min	Beginners
Mediterranean Chicken Bowls	42g	520	45 min	High Protein
Lemon Herb Salmon	38g	545	30 min	Omega-3s
Falafel Bowls	18g	465	50 min	Vegetarian
Sheet Pan Greek Chicken	35g	485	55 min	Easy Cleanup

10 Mediterranean Diet Meal Prep Recipes

1. Greek Quinoa Salad Bowls

Total Time: 25 minutes | Servings: 5
Calories: 485 | Protein: 16g

This is my most-requested mediterranean diet meal prep recipe. It genuinely tastes better on Wednesday than it does on Sunday when you make it.

I learned this by accident. The first week I made it, I didn’t want to eat it by Tuesday because I was bored. But I tried it anyway on Wednesday and it was completely different—the flavors had developed overnight. Now I make it every other week.

Ingredients:

• 2 cups quinoa, cooked and cooled
• 2 cans chickpeas, drained and rinsed
• 2 cucumbers, diced
• 2 cups cherry tomatoes, halved
• 1 red onion, finely diced
• 1 cup kalamata olives, halved
• 1 cup feta cheese, cubed
• 1/2 cup fresh parsley, chopped

For the Dressing:

• 1/2 cup olive oil
• 1/4 cup red wine vinegar
• 2 tablespoons lemon juice
• 2 garlic cloves, minced
• 1 teaspoon dried oregano
• Salt and pepper

How to Make It:

1. Whisk all dressing ingredients in a small bowl.
2. Combine quinoa, chickpeas, and vegetables in a large bowl.
3. Pour dressing over everything and toss well.
4. Divide among five containers.
5. Top with feta and parsley.

Storage: 5 days refrigerated.

Pro Tip: Cool your quinoa on a baking sheet instead of leaving it in the pot. I used to wait 30 minutes for it to cool. Now it’s ready in 10. Spread it thin, stick it in the fridge for 10 minutes, done. Game changer for mediterranean diet meal prep.

Want more protein-packed options? Check our high protein foods guide.

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2. Mediterranean Chicken Bowls with Tzatziki

Total Time: 45 minutes | Servings: 5
Calories: 520 | Protein: 42g

The tzatziki makes these special. I pack it in a small separate container so it stays cool and fresh.

I once made the mistake of mixing the tzatziki directly into the bowl on Sunday. By Tuesday it had made everything soggy and tasted sour. Keep it separate. Always.

Ingredients:

• 2 lbs chicken breast
• 2 cups brown rice, cooked
• 2 cups cucumber, diced
• 1 cup cherry tomatoes, halved
• 1/2 cup red onion, sliced
• 1/2 cup kalamata olives
• 1/2 cup feta cheese

For the Marinade:

• 1/4 cup olive oil
• 3 tablespoons lemon juice
• 4 garlic cloves, minced
• 1 tablespoon dried oregano
• 1 teaspoon paprika
• Salt and pepper

For the Tzatziki:

• 1 cup Greek yogurt
• 1/2 cucumber, grated and squeezed dry
• 2 garlic cloves, minced
• 1 tablespoon fresh dill
• 1 tablespoon lemon juice
• Salt

How to Make It:

1. Mix marinade ingredients and coat chicken.
2. Refrigerate at least 30 minutes (overnight is better).
3. Grill or bake chicken at 425°F for 20-25 minutes until internal temp reaches 165°F.
4. Let chicken rest 5 minutes, then slice.
5. Mix all tzatziki ingredients.
6. Assemble bowls: rice on the bottom, then chicken and vegetables.
7. Pack tzatziki separately.

Storage: 4 days refrigerated.

Pro Tip: Marinate the chicken overnight. I tried both 30 minutes and overnight. Overnight wins by a mile—the flavors go deep into the meat instead of just sitting on the surface. Sunday night before bed, toss it in the marinade. Monday morning it’s ready to cook.

More meal prep ideas in our cheap healthy meals collection.

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3. Lemon Herb Salmon with Pearl Couscous

Total Time: 30 minutes | Servings: 5
Calories: 545 | Protein: 38g

Salmon is perfect for mediterranean diet meal prep because it stays moist and reheats well. According to the American Journal of Clinical Nutrition, omega-3 fatty acids from fish support heart health and reduce inflammation.

I eat this cold sometimes. Sounds weird, but cold salmon with the lemon dressing is actually amazing.

Ingredients:

• 5 salmon fillets (6 oz each)
• 2 cups pearl couscous, cooked
• 2 cups roasted vegetables (zucchini, bell peppers, red onion)
• 1/4 cup pine nuts, toasted

For the Marinade:

• 1/4 cup olive oil
• Zest and juice of 2 lemons
• 4 garlic cloves, minced
• 2 tablespoons fresh dill, chopped
• 1 tablespoon fresh parsley, chopped
• Salt and pepper

How to Make It:

1. Mix marinade ingredients.
2. Coat salmon with half the marinade.
3. Bake at 400°F for 12-15 minutes.
4. Toss couscous with remaining marinade.
5. Divide couscous among containers.
6. Top with salmon, roasted vegetables, and pine nuts.

Storage: 3 days refrigerated (fish doesn’t last as long as chicken).

Pro Tip: Don’t overcook the salmon. I ruined three batches before I learned this. Pull it when it’s slightly underdone in the center—it keeps cooking as it cools. Overcooked salmon in meal prep turns dry and chalky by day two.

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4. Falafel Bowls with Tahini Dressing

Total Time: 50 minutes | Servings: 5
Calories: 465 | Protein: 18g

Baked falafel that’s actually crispy on the outside and soft inside. Way easier than frying, and honestly tastes just as good for mediterranean diet meal prep.

Ingredients:

• 2 cans chickpeas, drained
• 1 small onion, roughly chopped
• 4 garlic cloves
• 1 cup fresh parsley
• 1/2 cup fresh cilantro
• 1 teaspoon cumin
• 1 teaspoon coriander
• 1/4 teaspoon cayenne
• 3 tablespoons flour
• Salt and pepper
• 2 cups cooked farro
• Mixed greens
• Cherry tomatoes
• Pickled red onions

For Tahini Dressing:

• 1/2 cup tahini
• 1/4 cup lemon juice
• 2 garlic cloves, minced
• Water to thin
• Salt

How to Make It:

1. Pulse chickpeas, onion, garlic, herbs, and spices in food processor.
2. Don’t over-process—you want texture, not paste.
3. Add flour and pulse briefly.
4. Refrigerate mixture 30 minutes.
5. Form into 20 balls, flatten slightly.
6. Bake at 375°F for 25-30 minutes, flip halfway through.
7. Whisk tahini dressing ingredients, adding water until pourable.
8. Assemble bowls: farro, greens, 4 falafel, tomatoes, pickled onions.
9. Pack dressing separately.

Storage: Falafel keeps 5 days refrigerated, 2 months frozen.

Pro Tip: The 30-minute chill is not optional. I tried skipping it once because I was in a hurry. The falafel fell apart in the oven. The mixture needs time to firm up, or you’ll have chickpea crumbles instead of falafel.

Find more plant-based options in our high fiber breakfast recipes.

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5. Sheet Pan Greek Chicken and Vegetables

Total Time: 55 minutes | Servings: 5
Calories: 485 | Protein: 35g

One pan. Minimal dishes. Maximum flavor. This is my go-to mediterranean diet meal prep when I want something easy.

Ingredients:

• 2 lbs chicken thighs (bone-in, skin-on)
• 1 lb baby potatoes, halved
• 2 zucchini, sliced
• 1 red onion, cut into wedges
• 1 pint cherry tomatoes
• 1/2 cup kalamata olives
• 1/4 cup olive oil
• 2 tablespoons lemon juice
• 4 garlic cloves, minced
• 2 teaspoons dried oregano
• 1 teaspoon dried thyme
• Salt and pepper
• Feta cheese

How to Make It:

1. Preheat oven to 425°F.
2. Mix olive oil, lemon juice, garlic, and herbs.
3. Toss potatoes with half the mixture and spread on a sheet pan.
4. Roast potatoes alone for 15 minutes (they take longest).
5. Coat chicken with remaining mixture.
6. Add chicken, zucchini, onion, and tomatoes to the pan.
7. Roast 30-35 minutes until chicken reaches 165°F.
8. Add olives in the last 5 minutes.
9. Crumble feta on top before serving.

Storage: 4 days refrigerated.

Pro Tip: Start the potatoes first. I used to throw everything on the pan at once. The potatoes were always hard while the chicken was done. Give them a 15-minute head start. Your chicken will be perfect and your potatoes will actually be soft.

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6. White Bean and Vegetable Soup

Total Time: 45 minutes | Servings: 6
Calories: 295 | Protein: 12g

Nothing beats coming home to soup that’s ready to reheat. This one is hearty enough to be a full meal for your mediterranean diet meal prep.

Research from the USDA Food Safety Guidelines shows that soups can be safely stored for 3-4 days refrigerated or up to 3 months frozen.

Ingredients:

• 3 tablespoons olive oil
• 1 large onion, diced
• 4 celery stalks, diced
• 4 carrots, diced
• 6 garlic cloves, minced
• 2 cans (15 oz each) cannellini beans, drained
• 1 can (14 oz) diced tomatoes
• 8 cups vegetable broth
• 2 cups kale, chopped
• 2 teaspoons dried Italian herbs
• 1 parmesan rind (game changer for flavor)
• Salt and pepper
• Fresh parsley

How to Make It:

1. Heat olive oil in a large pot over medium heat.
2. Add onion, celery, and carrots, cook until soft (about 10 minutes).
3. Add garlic and cook 1 minute.
4. Add beans, tomatoes, broth, herbs, and parmesan rind.
5. Bring to a boil, then reduce heat and simmer 25 minutes.
6. Add kale, cook 5 more minutes.
7. Remove parmesan rind.
8. Season to taste and portion into containers.

Storage: 5 days refrigerated, 3 months frozen.

Pro Tip: Save your parmesan rinds in the freezer. I thought my friend was crazy when she told me this. Then I tried it. The rind melts into the soup and gives it this deep, savory flavor you can’t get any other way. Whenever you finish a chunk of parmesan, toss the rind in a freezer bag. Use them for soups.

More soup ideas in our low calorie high protein meals guide.

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7. Mediterranean Egg Muffins

Total Time: 35 minutes | Servings: 6 (12 muffins)
Calories: 245 (for 2 muffins) | Protein: 16g

I bake these on Sunday and grab two each morning for my mediterranean diet meal prep breakfast. They’re good cold, but 30 seconds in the microwave makes them better.

Ingredients:

• 12 large eggs
• 1/2 cup crumbled feta cheese
• 1 cup baby spinach, chopped
• 1/2 cup sun-dried tomatoes, chopped
• 1/4 cup kalamata olives, sliced
• 1/4 cup fresh basil, chopped
• 1/2 teaspoon dried oregano
• Salt and pepper
• 2 tablespoons olive oil

How to Make It:

1. Preheat oven to 350°F.
2. Grease a 12-cup muffin tin with olive oil.
3. Whisk eggs with oregano, salt, and pepper.
4. Divide vegetables among muffin cups.
5. Pour egg mixture over vegetables.
6. Sprinkle feta on top.
7. Bake 22-25 minutes until eggs are set in the center.
8. Let cool completely before storing.

Storage: 5 days refrigerated, 2 months frozen.

Pro Tip: Let them cool completely before you put the lid on. I was impatient one week and covered them while they were still warm. Condensation made them soggy. Now I bake them, walk away for 30 minutes, then store them. Perfect texture all week.

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8. Chicken Shawarma Rice Bowls

Total Time: 50 minutes | Servings: 5
Calories: 525 | Protein: 38g

Those warm Middle Eastern spices make ordinary chicken taste like something from a restaurant. Perfect for mediterranean diet meal prep.

Ingredients:

• 2 lbs chicken thighs, boneless and skinless
• 2 cups basmati rice, cooked
• 2 cups shredded lettuce
• 1 cucumber, diced
• 1 cup cherry tomatoes, halved
• 1/2 cup pickled turnips or red onions

For the Shawarma Spice:

• 2 teaspoons cumin
• 2 teaspoons paprika
• 1 teaspoon turmeric
• 1 teaspoon coriander
• 1/2 teaspoon cinnamon
• 1/4 teaspoon cayenne
• 4 garlic cloves, minced
• 3 tablespoons olive oil
• 2 tablespoons lemon juice
• Salt and pepper

For the Garlic Sauce:

• 1 cup Greek yogurt
• 4 garlic cloves, minced
• 2 tablespoons lemon juice
• 2 tablespoons olive oil
• Salt

How to Make It:

1. Mix all shawarma spices with olive oil and lemon juice.
2. Coat chicken and marinate at least 1 hour (overnight is best).
3. Grill or pan-sear 6-7 minutes per side.
4. Let rest 5 minutes, then slice.
5. Mix garlic sauce ingredients.
6. Assemble bowls: rice, lettuce, chicken, vegetables.
7. Pack sauce separately.

Storage: 4 days refrigerated.

Pro Tip: Chicken thighs over breasts. Always. I used chicken breasts for months because I thought they were healthier. They dried out by day two. Thighs stay juicy all week and have way more flavor. The extra fat is worth it for mediterranean diet meal prep.

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9. Baked Cod with Tomatoes and Olives

Total Time: 35 minutes | Servings: 5
Calories: 425 | Protein: 36g

Light, flaky fish in a sauce that comes together while the fish bakes. Simple but impressive for your mediterranean diet meal prep.

Ingredients:

• 5 cod fillets (6 oz each)
• 2 cans (14 oz each) diced tomatoes
• 1/2 cup kalamata olives, halved
• 4 garlic cloves, sliced
• 1/4 cup capers, drained
• 1/4 cup fresh basil, chopped
• 3 tablespoons olive oil
• 1 teaspoon red pepper flakes
• Salt and pepper
• 2 cups orzo, cooked

How to Make It:

1. Heat olive oil in an oven-safe skillet.
2. Add garlic and red pepper flakes, cook 30 seconds.
3. Add tomatoes, olives, and capers.
4. Simmer 10 minutes until sauce thickens slightly.
5. Season cod with salt and pepper.
6. Nestle fish into the sauce.
7. Bake at 400°F for 15 minutes until fish flakes easily.
8. Top with fresh basil.
9. Serve over orzo.

Storage: 3 days refrigerated.

Pro Tip: Cod is delicate. I used to stir it after baking and it would fall apart into chunks. Now I scoop under it gently with a wide spatula. One piece per container. Looks better and stays intact when you reheat it.

More quick meal ideas in our blood sugar balancing breakfast recipes.

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10. Homemade Hummus with Veggie Sticks

Total Time: 15 minutes | Servings: 8
Calories: 285 | Protein: 9g

Store-bought hummus is fine, but homemade is so much better for mediterranean diet meal prep. And way cheaper.

Ingredients:

• 2 cans (15 oz each) chickpeas, drained (save the liquid)
• 1/2 cup tahini
• 4 garlic cloves
• 1/4 cup lemon juice
• 1/4 cup olive oil
• 1/2 teaspoon cumin
• Salt
• Paprika and olive oil for topping
• Carrots, celery, cucumbers, bell peppers for dipping

How to Make It:

1. Blend tahini and lemon juice for 1 minute until it looks lighter in color.
2. Add garlic, blend 30 seconds.
3. Add chickpeas, olive oil, cumin, and salt.
4. Blend 2-3 minutes until completely smooth.
5. Add reserved chickpea liquid 1 tablespoon at a time until you get your preferred consistency.
6. Top with paprika and a drizzle of olive oil.
7. Cut veggies into sticks and pack separately.

Storage: 7 days refrigerated.

Pro Tip: Blend the tahini and lemon juice first for a full minute before adding anything else. I used to dump everything in at once. The hummus was always grainy. Blending the tahini and lemon first makes it smooth and creamy. Then add everything else. Night and day difference.

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Your Mediterranean Diet Meal Prep Game Plan

Here’s how I structure my Sunday mediterranean diet meal prep sessions. Usually takes about 2-3 hours total.

The First Hour: Grains and Marinades

Start with things that take the longest:

• Put rice and quinoa on the stove
• Marinate your chicken (shawarma and Greek bowls)
• Season the salmon or cod

The Second Hour: Cooking

While grains cook:

• Bake egg muffins
• Grill or bake the chicken
• Bake salmon or cod
• Make falafel or soup

The Third Hour: Assembly

The satisfying part:

• Assemble salad bowls
• Make hummus
• Portion everything into containers
• Label with the day you’ll eat them

Sample Weekly Menu

Day	Breakfast	Lunch	Dinner	Snack
Monday	Egg Muffins	Greek Quinoa Salad	Sheet Pan Chicken	Hummus + Veggies
Tuesday	Egg Muffins	Chicken Bowls	Baked Cod	Hummus + Veggies
Wednesday	Egg Muffins	Falafel Bowls	Shawarma Bowls	Hummus + Veggies
Thursday	Egg Muffins	Salmon + Couscous	White Bean Soup	Hummus + Veggies
Friday	Egg Muffins	Greek Quinoa Salad	Sheet Pan Chicken	Hummus + Veggies

Storage Tips for Mediterranean Diet Meal Prep

Glass containers are worth the investment. They don’t stain from tomato sauce, they’re microwave-safe, and food tastes better from glass than plastic.

Label everything. I use masking tape and a marker. Write what it is and when you made it. Sounds obvious but it helps with your mediterranean diet meal prep routine.

Keep wet stuff separate from dry stuff. Dressings, sauces, and tzatziki go in small containers. Add them right before eating.

The freezer is your backup plan. Soups, egg muffins, and falafel all freeze beautifully. When you don’t have time to prep, future you will be grateful.

According to the Academy of Nutrition and Dietetics, proper meal planning improves diet quality and reduces food waste.

How Long Everything Keeps

Food	Refrigerator	Freezer
Cooked grains	5 days	3 months
Cooked chicken	4 days	3 months
Cooked fish	3 days	2 months
Beans and legumes	5 days	3 months
Cut vegetables	5 days	Not recommended
Soups	5 days	3 months
Egg dishes	4 days	2 months
Hummus	7 days	1 month

Common Questions

Can I actually prep a whole week of Mediterranean food?

Most recipes last 4-5 days. Fish is the exception at 3 days max. For a full week of mediterranean diet meal prep, eat fish dishes earlier and freeze anything you won’t eat by day 5.

Is mediterranean diet meal prep expensive?

Not really. Beans, grains, and seasonal vegetables are the base of most meals. Buy olive oil in larger bottles (it’s cheaper per ounce), and use canned goods like chickpeas and tomatoes to save money.

What if I get bored eating the same thing?

Rotate these 10 recipes weekly. Change up your proteins and switch your sauces. Mediterranean diet meal prep is so varied you could go weeks without repeating a meal.

I’m vegetarian. Can I still do mediterranean diet meal prep?

Absolutely. Swap chicken and fish for extra beans, lentils, or tofu. The Greek quinoa salad, falafel bowls, white bean soup, and hummus are already vegetarian.

What containers should I buy?

Glass with snap-lock lids. Get a variety of sizes. I have large ones for salads and grains, medium for main dishes, and small ones for sauces and dressings.

More Healthy Meal Prep Resources

If you enjoyed these mediterranean diet meal prep recipes, check out:

➡️ High Protein Foods Guide
➡️ Cheap Healthy Meals Collection
➡️ High Fiber Breakfast Recipes
➡️ Blood Sugar Balancing Recipes
➡️ Low Calorie High Protein Meals

Visit EasyHealthEats.com for more mediterranean diet meal prep recipes and tips!

The Bottom Line

Mediterranean diet meal prep isn’t complicated. It’s actually one of the easiest ways to eat healthy during a busy week.

The food tastes better than most takeout. Your grocery bill goes down. Your energy goes up. And you stop wasting those precious evening hours figuring out what to make for dinner.

Start with 3-4 recipes your first week. See what you like. Adjust from there. Before long, Sunday mediterranean diet meal prep becomes something you actually look forward to.

Your body will thank you. Your wallet will thank you. And future-you, coming home to a fridge full of good food, will definitely thank you.