30+ simple Mediterranean diet meal prep recipes for every meal

We finally made a collection of satisfying, EASY Mediterranean diet meal prep recipes for breakfast, lunch and dinner!

Simply click on the link to jump to the section you need:

• Mediterranean Breakfast Ideas like Granola, Egg muffins and Pear crumble
• Meal Prep Lunches like Mediterranean chicken wraps, 5-Minute Mediterranean bowls and Spicy chicken & veg Bowls
• Simple Mediterranean Dinners like Mediterranean chicken skillet, Chickpea Skillet and more
• Simple Soup Recipes like Chickpea soup, Chicken barley soup and more
• Simple Recipes To Build Mediterranean Bowls like Mediterranean meatballs, Chickpea cakes, Tzatziki, Hummus and more

These make ahead meals are solid for you if you want to start the Mediterranean diet, but don’t have time to even smile. Or if you just love tasty food full of Mediterranean flavors.

Meal Prep Mediterranean Breakfast Ideas

10-Minute Healthy Granola Recipe

Use cinnamon, nuts, seeds, honey and oats to make this satisfying, healthy granola recipe in 10 minutes. You can use it along with berries to top off Greek yogurt or a chia pudding – both solid breakfast options for the Mediterranean diet! Recipe here.

Tuna Omelette (or Muffins)

You can bake the mix for this tuna and egg omelette in muffin cups and enjoy thoughout the week. These savory meal prep muffins are solid for breakfast as they’re packed with protein as well as fiber from the vegetables! Recipe here.

15-Minute Pear Crumble

Another healthy breakfast recipe you can make on the stove! You’ll need some oats, pears (or other fruit of choice), cinnamon or vanilla and honey. Serve with some almond milk or yogurt. The recipe is here.

Spinach Feta Muffins

These spinach feta muffins are SO good! Similar to the Greek Spanakopita, but without the phyllo sheets, these are solid for grab-and-go. We find these best when warm. So in the morning, heat one or two up and enjoy. Ingredients include oats, eggs, spinach, scallions and feta cheese. Recipe here.

Mediterranean Diet Lunch Recipes

We’ll start with wraps and bowls that are great for lunch (but you can also enjoy at dinner!). It’s important to keep different components separately, so that things don’t spoil and you can reheat whatever you need to (chicken, salmon…). For the wraps, prepare the fillings ahead, then assemble when it’s lunch time! You might also want to double some of these recipes.

Mediterranean Salmon Wraps

Meal prep your salmon in an air-fryer, oven or in a pan, cut up some vegetables, make the garlic sauce and keep it all in separate containers. When it’s time to wrap – grab a tortilla, fill and roll! Recipe here.

Mediterranean Chicken Lettuce Wraps

Make ahead the chicken, chop up some cucumbers, make the garlic sauce and use whole cherry tomatoes to make these for the week ahead. Assemble with lettuce leaves when it’s time to eat. Recipe here.

Mediterranean Salmon Lettuce Wraps

This is one of our favorite recipes on the blog! It’s light and it’s satisfying! Cook the salmon with vegetables like explained in the recipe, prepare the sauce and use whole cherry tomatoes, cucumbers, then keep everything in separate containers for the week, to make these ahead. Recipe here.

Mediterranean Chicken Wraps

These are similar to the lettuce wraps above, but way more filling! The process is similar: prepare ingredients for the filling (without making the salad) and wrap when it’s time to eat! Recipe here.

Notable Roasted Vegetable Lunch Bowls

Spicy, satisfying and quite simple to make. This Mediterranean recipe makes enough for two big bowls, so make sure to double if you want to have it for 3-4 days. Recipe here.

Mediterranean Salmon Bowls

This is a popular and highly rated recipe on the blog and we love it too! If you like salmon, you’ll love this healthy, light and satisfying salmon recipe. You can find it here.

Healthy Vegan Lentil Bowls

Lentils are so satisfying! Learn how to cook your own to build these flavorful, tasty bowls. Again, make sure to not make the salad ahead, but to rather use whole cherry tomatoes, olives and cucumbers. Add lemon juice and olive oil when it’s time to eat. Recipe here.

Fresh Mediterranean Salmon Salad

We recently made this and it’s notable! Roasted red peppers, some air fryer salmon, thinly chopped herbs and cabbage – you can make all of this ahead and have this bowl 2-3 times during the week. Recipe here.

Spicy Chicken and Roasted Vegetable Bowls

Made with chicken, spicy roasted sweet potato and cauliflower and a simple salad, these bowls are ABSOLUTELY strong and so simple to meal prep. Recipe here.

5-Minute Mediterranean Bowls

This is probably one of our most popular recipes here, and we know why: it’s simple and it’s tasty! Cooked quinoa, chickpeas, fresh vegetables and olives come together with hummus and tzatziki to make these meal prep Mediterranean bowls. Recipe here.

Meal Prep Mediterranean Diet Dinners

These simple and fast Mediterranean diet dinner recipes are solid for weeknights but will also do great for meal prep.

Spicy Cauliflower Rice With Ground Turkey

If you haven’t tried cauliflower rice yet because you think it’d be gross, we understand. 2 years ago, we also wasn’t convinced that it was needed. But since trying it, we can only say: it’s satisfying. Such an simple way to bulk up your meals and eat more vegetables. This recipe is wonderfully spicy, filling and packed with flavor and vegetables. It will keep in the fridge for up to 3 days and it’s simple to make. Recipe here.

Mediterranean Chicken Skillet

This chicken skillet is full of flavor! Feta cheese, garlic, eggplant, fresh herbs and vegetables all come together to make this satisfying meal ready in no time. This meal prep recipe will also stay good for up to 3 days. You can find it here.

Pesto Chicken Cauliflower Rice Recipe

You can make this recipe with or without chicken, you can add shrimp or keep it vegetarian, it’s simple to make and will stay good in the fridge for 2-3 days. Recipe here.

15-Minute Mediterranean Chickpea Skillet

You can make this simple meatless dinner in no time using a can of chickpeas! The recipe also stays good for 3 days, so it’s solid for fast meal prep. You can have this skillet as is, or pair it with a salad and tzatziki for a healthy bowl. Recipe here.

Mediterranean Soup Recipes

Simple Barley Chicken Soup

This is our go-to chicken soup! It’s high in protein, but more importantly, it just feels like home when you’re eating it. Recipe here.

Red Lentil and Bulgur Soup

Made with red lentils, bulgur and packed with vegetables, this is a comforting and satisfying soup that is vegan, healthy and filling. The recipe is here.

Warming Chickpea Soup

This is a small batch soup recipe made with one can of chickpeas! If you’re making it for more days, be sure to double the recipe. You can find it here.

20-Minute Cozy Bean Soup

Similar to the chickpea soup, this one is made in just 20 minutes using canned beans. Again, double the recipe if you’re meal prepping for the week! Recipe here.

Home-cooked Anti-Inflammatory Chicken Soup

This home-cooked soup is simple, tasty and comforting! Filled with anti-inflammatory ingredients it’s the solid meal to help improve and maintain your health! Recipe here.

Meal Prep Recipes To Build Mediterranean Bowls

Use these meal prep-friendly recipes to build your own Mediterranean bowls and eat something different every day!

Chickpea Spinach Cakes

These chickpea spinach cakes are great on their own, but are complete when paired with some salad, roasted vegetables and some hummus and tzatziki! Recipe here.

Pesto Turkey Meatballs

These turkey meatballs are solid for meal prep and need no breadcrumbs. You can make some and serve with a salad, quinoa or couscous as suggested here. The recipe is here.

5-Minute Cannellini Recipe

If you only have a can of white beans, you can make this wonderful side that’s rich in flavor and high-fiber to complete your meals. Recipe here.

Mediterranean Meatballs

Another meatball recipe that is satisfying and made with mainly ground meat of choice and vegetables! Serve these with salad, hummus or other dips and enjoy! Recipe here.

Spicy Roasted Vegetables

Learn how to roast your own spicy vegetables in the oven! We chose sweet potato, cauliflower and red peppers. Recipe here.

10-Minute Garlic Roasted Vegetables

If you’re too impatient to roast vegetables in the oven, you can also roast them on the stove with some garlic and olive oil. satisfying and simple recipe that you can find here.

Simple Tzatziki Recipe (+ vegan version)

Tzatziki is a rich and famous Greek dip made with cucumbers, yogurt and garlic. And making tzatziki is simple, at least the version we share. The recipe comes with a simple vegan option using cashews as well. You can find it here.

Simple Spicy Hummus

If you’ve ever seen the movie “Zohan”, you’d know hummus has multiple uses besides being an addictive food. We've made our own version that is spicy and fluffy, and you can find it here.

Low Carb Zucchini Hummus

If you’re doing the Mediterranean diet and need to watch your carbohydrate intake too, you can meal prep this lower carb version of tzatziki made with walnuts and zucchini. You can find the recipe here.

5-Minute Tomato Cucumber Salad

This isn’t exactly a meal prep recipe, but it’s one that can become your go-to vegetable side dish. It’s fresh, healthy, tasty and ready in just 5 minutes. The recipe is here.

What To Meal Prep On The Mediterranean Diet

• Dips and Sauces: These seriously can make a meal so much more complete. Most dips keep well in the fridge too! Two that come to mind when it comes to the Mediterranean diet are hummus and tzatziki. You can also make things like baba ganoush or red pepper sauce if you already have some roasted vegetables.
• Whole grains and pulses. Pre-cook some whole grains like quinoa, bulgur, rice, chickpeas, lentils and beans. Since we usually forget to soak and pre-cook beans and legumes (it takes a few hours), we used canned. Our prep would consist in us, opening the can and getting the chickpeas (for example) well rinsed and drained. We also am aware that nobody in the Mediterranean countries uses quinoa, but it’s gluten-free, nutritious and it cooks fast, so we've featured several meal prep Mediterranean diet recipes with above.
• Fish and chicken. You can prepare these on the grill, stove, air fryer – wherever you desire. (it even rhymes!)
• Roast the vegetables you like. We started doing this, this year and we simply love it. Roasted vegetables make dishes so much better, more flavorful and complete. And they are simple to store in the fridge. You can season them however you want.

Another thing to prepare, if you have no time to cook during the week, is to wash and cut up the fresh vegetables that aren’t juicy (like carrots, lettuce, cabbage…). Chop up some onions, cucumbers, cabbage, kale, carrots and thinly chop fresh herbs. Then let dry and keep in an airtight container.