If you love the fresh, vibrant flavors of the Mediterranean diet but find it hard to fit into your busy schedule, meal prepping is the perfect solution! I’ve rounded up five Mediterranean-inspired recipes that are easy to prep ahead of time, so you can enjoy healthy, flavorful meals all week long without the stress. Prepping these meals in advance will save you time and ensure you always have a nutritious option ready when hunger strikes.
1. Greek Chicken Bowls with Lemon-Dill Yogurt Sauce
These Greek-inspired bowls are loaded with protein-packed chicken, wholesome quinoa, fresh veggies, and a tangy yogurt sauce. It’s the perfect balance of flavors and textures for a satisfying and well-rounded meal.
Ingredients
- 1 pound boneless, skinless chicken breasts
- 1 cup quinoa
- 1 cucumber, diced
- 1 pint cherry tomatoes, halved
- ½ red onion, thinly sliced
- ½ cup Kalamata olives, pitted
- ¼ cup crumbled feta cheese
- 1 lemon, juiced
- ¼ cup chopped fresh dill
- 1 cup plain Greek yogurt
- 2 tbsp olive oil
- Salt, pepper, and oregano to taste
Instructions
- Marinate the chicken: Combine chicken with olive oil, lemon juice, oregano, salt, and pepper. Let marinate for at least 30 minutes.
- Cook the quinoa: Rinse quinoa and cook according to package directions.
- Grill or bake the chicken: Grill over medium heat or bake at 400°F until cooked through. Let cool slightly before slicing.
- Prep the veggies: Dice cucumber, halve cherry tomatoes, and thinly slice red onion.
- Make the yogurt sauce: Mix Greek yogurt, lemon juice, dill, salt, and pepper in a small bowl.
- Assemble the bowls: Divide quinoa, chicken, veggies, olives, and feta into meal prep containers. Drizzle with yogurt sauce before serving.
Meal Prep Tip: Add a splash of olive oil or lemon juice to the quinoa when storing to prevent it from drying out. You can also cook extra quinoa for future meals.
2. Mediterranean Chickpea Salad with Feta and Herbs
This protein-packed salad is full of fiber-rich chickpeas, crunchy veggies, and creamy feta. It’s a refreshing and easy dish perfect for lunches or as a side.
Ingredients
- 2 cans chickpeas, rinsed and drained
- 1 cucumber, diced
- 1 red bell pepper, diced
- ½ red onion, thinly sliced
- ½ cup Kalamata olives, pitted
- ½ cup crumbled feta cheese
- ¼ cup fresh parsley, chopped
- ¼ cup fresh mint, chopped
- 2 tbsp lemon juice
- 2 tbsp olive oil
- Salt and pepper to taste
Instructions
- Combine chickpeas, cucumber, bell pepper, onion, olives, feta, parsley, and mint in a large bowl.
- Toss gently to combine.
- Store in the fridge for at least 30 minutes to let the flavors meld.
Meal Prep Tip: Keep the feta and herbs separate until serving for the freshest taste. Store the dressing separately and drizzle over the salad when ready to eat.
3. One-Pan Roasted Salmon with Mediterranean Vegetables
This easy one-pan meal features salmon paired with roasted Mediterranean vegetables. It’s quick, flavorful, and a breeze to clean up after!
Ingredients
- 4 salmon fillets
- 2 zucchini, sliced
- 1 eggplant, cubed
- 1 red bell pepper, sliced
- ½ red onion, sliced
- 1 pint cherry tomatoes
- 4 cloves garlic, minced
- 2 tbsp olive oil
- 1 tbsp lemon juice
- 1 tsp dried oregano
- ½ tsp dried thyme
- Salt and pepper to taste
Instructions
- Preheat the oven to 400°F.
- Toss zucchini, eggplant, bell pepper, onion, tomatoes, and garlic with olive oil, lemon juice, oregano, thyme, salt, and pepper.
- Spread the vegetables on a baking sheet and top with salmon fillets.
- Roast for 15-20 minutes, until salmon is cooked through and veggies are tender.
- Divide the salmon and veggies into meal prep containers.
Meal Prep Tip: Double or triple the vegetable portions and store extras for salads or wraps. Portion the salmon individually for easier reheating.
4. Lentil Soup with Spinach and Lemon
This hearty soup is full of protein and fiber, making it a comforting and nourishing option for busy days. It’s also a great freezer meal for when you need a quick meal later.
Ingredients
- 1 cup dried lentils
- 4 cups vegetable broth
- 2 cups baby spinach
- 2 carrots, chopped
- 2 celery stalks, chopped
- 1 onion, chopped
- 2 cloves garlic, minced
- 1 tbsp olive oil
- 1 tbsp lemon juice
- Salt and pepper to taste
Instructions
- In a large pot, heat olive oil over medium heat. Sauté onion, carrots, and celery until softened. Add garlic and cook for another minute.
- Add lentils, vegetable broth, salt, and pepper. Bring to a boil, then reduce to a simmer for 20-25 minutes, until lentils are tender.
- Stir in spinach and lemon juice. Cook for another minute.
- Divide into meal prep containers.
Meal Prep Tip: This soup freezes well. Let it cool completely before dividing it into freezer-safe containers. To reheat, thaw overnight and warm on the stovetop or in the microwave.
5. Mediterranean Tuna Salad with Avocado and Capers
This refreshing tuna salad is a twist on the classic, with creamy avocado, tangy capers, and a burst of fresh lemon. It’s great on its own or as a filling for wraps and sandwiches.
Ingredients
- 2 cans tuna, drained
- 1 avocado, diced
- 2 celery stalks, chopped
- ¼ red onion, chopped
- 2 tbsp capers
- 1 tbsp lemon juice
- 2 tbsp olive oil
- 1 tbsp Dijon mustard
- Salt and pepper to taste
Instructions
- Combine tuna, avocado, celery, onion, capers, lemon juice, olive oil, Dijon mustard, salt, and pepper in a bowl.
- Mix gently and divide into meal prep containers.
Meal Prep Tip: To keep the avocado fresh, squeeze extra lemon juice over the salad. Store in airtight containers in the refrigerator for up to 3 days.
Final Thoughts
These five Mediterranean-inspired meal prep recipes are perfect for anyone looking to eat healthy and save time throughout the week. Whether you’re craving a protein-packed lunch or a hearty dinner, these dishes are easy to make, full of flavor, and packed with nutrients. With a little prep, you’ll have delicious meals ready to go all week long!