35 Mediterranean & Mediterranean-Inspired Meal Prep Recipes

Do you wish you could eat healthy food during your busy week but just do not have time to cook every night? You are not alone. Many people love the idea of fresh Mediterranean meals but feel too tired after work to start chopping vegetables.

I have good news for you. You can cook healthy food once and eat well all week long. I am a Holistic Nutritionist with over 20 years of experience. I have helped more than 50,000 people learn how to make healthy eating simple. The secret is meal prep.

This guide gives you 35 Mediterranean meal prep recipes. These recipes are healthy, delicious, and made to be cooked ahead of time. Spend a little time on the weekend, and your future self will thank you every single day.

Why Mediterranean Food is Perfect for Meal Prep

Mediterranean food is not just good for your heart. It is also perfect for making ahead of time. The ingredients in these recipes like beans, whole grains, and roasted vegetables stay fresh and tasty for days in your refrigerator.

Here is why meal prep works so well with this way of eating.

• The flavors get better. Dishes like soups, stews, and marinated salads taste even better after a day or two.
• You save money. You buy only what you need for your recipes. You waste less food.
• You save time and stress. The hardest part of cooking is deciding what to make. With meal prep, that decision is already made for you.
• You always have a healthy choice ready. When you are hungry and tired, you will reach for the healthy meal you already made instead of ordering unhealthy takeout.

My Simple Meal Prep Rules for Beginners

You do not need to cook all 35 recipes. Start small. Here is my simple plan for success.

Rule 1: Pick a Sunday. Choose one day each week, like Sunday afternoon, to be your prep day.
Rule 2: Start with 3 recipes. Pick one breakfast, one lunch, and one dinner recipe from this list. That is enough to get started.
Rule 3: Use good containers. Buy a set of glass or plastic containers with lids. They will keep your food fresh.
Rule 4: Cook for 2 hours. Most people can prep a whole week of meals in about 2 hours. Put on some music and make it fun.

The Complete List of 35 Recipes

Here are all 35 recipes. I have put them in groups so you can easily plan your breakfasts, lunches, dinners, and snacks. Each recipe tells you exactly what you need and how to make it.

Category 1: Fresh Salads That Stay Crisp

These salads are hearty and full of protein. They will not get soggy in your fridge.

Recipe 1: Easy Chickpea Salad

Ready in: 15 minutes

Serves: 4 people

What you need:

• 2 cans (15 oz) chickpeas, drained and rinsed
• 1 large cucumber, diced
• 1 cup cherry tomatoes, cut in half
• 1/4 red onion, finely chopped
• 1/4 cup fresh parsley, chopped
• Juice of 1 large lemon
• 3 tablespoons extra virgin olive oil
• Salt and black pepper to taste

How to make it:

1. In a large bowl, combine the chickpeas, cucumber, tomatoes, onion, and parsley.
2. In a small bowl, whisk together the lemon juice, olive oil, salt, and pepper.
3. Pour the dressing over the salad and toss gently to mix everything together.
4. Divide into 4 meal prep containers. This salad will stay fresh for up to 4 days.

Why it is great for meal prep: Chickpeas are full of protein and fiber. The lemon juice and olive oil dressing keeps the vegetables fresh and flavorful for days.

Recipe 2: Mediterranean Quinoa Bowl Base

Ready in: 25 minutes

Serves: 4 people

What you need:

• 1 cup uncooked quinoa
• 1 jar (12 oz) roasted red peppers, drained and chopped
• 1 can (14 oz) artichoke hearts, drained and chopped
• 1/2 cup pitted Kalamata olives
• 1/2 cup crumbled feta cheese
• For dressing: 1/4 cup tahini mixed with juice of 1 lemon and 2 tablespoons of water

How to make it:

1. Cook the quinoa according to the package directions. Let it cool.
2. In a large bowl, mix the cooled quinoa, chopped red peppers, artichoke hearts, and olives.
3. Store the quinoa mixture in a large container. Keep the feta cheese and tahini dressing in separate small containers.
4. When ready to eat, put the quinoa mix in a bowl, top with feta, and drizzle with tahini dressing.

Why it is great for meal prep: This is a complete meal base. You can eat it cold or add a piece of pre cooked chicken or fish.

Recipe 3: Couscous Tabbouleh

Ready in: 20 minutes

Serves: 4 people

What you need:

• 1 cup couscous
• 1 1/4 cups boiling water
• 1 large bunch fresh parsley, finely chopped (about 2 cups)
• 1 pint cherry tomatoes, chopped
• 1 English cucumber, chopped
• 1/4 cup fresh mint, chopped (optional)
• Juice of 2 lemons
• 1/3 cup extra virgin olive oil
• Salt and pepper to taste

How to make it:

1. Put the couscous in a bowl. Pour the boiling water over it. Cover and let it sit for 10 minutes, then fluff with a fork.
2. In a large bowl, combine the parsley, tomatoes, cucumber, and mint.
3. Add the cooled couscous to the vegetable bowl.
4. Pour the lemon juice and olive oil over everything. Add salt and pepper. Mix well.
5. Divide into containers. This will stay fresh for 4 days.

Why it is great for meal prep: The lemon juice keeps the parsley bright green and fresh. This salad is light, refreshing, and full of flavor.

Recipe 4: Mediterranean Pasta Salad

Ready in: 20 minutes

Serves: 4 people

What you need:

• 8 oz whole wheat pasta (like rotini or penne)
• 1 cup cherry tomatoes, cut in half
• 1 cucumber, chopped
• 1/2 cup pitted black olives
• 1/2 cup crumbled feta cheese
• 1/4 cup red onion, finely chopped
• 1/3 cup olive oil
• 2 tablespoons red wine vinegar
• 1 teaspoon dried oregano
• Salt and pepper to taste

How to make it:

1. Cook the pasta according to package directions. Drain and rinse with cold water to cool it down.
2. In a large bowl, mix the cooled pasta, tomatoes, cucumber, olives, feta, and onion.
3. In a small jar, shake together the olive oil, vinegar, oregano, salt, and pepper.
4. Pour the dressing over the pasta salad and toss to combine.
5. Portion into meal prep containers. Keeps for 4 days.

Why it is great for meal prep: Pasta salads are a classic make ahead meal. The whole wheat pasta adds extra fiber to keep you full.

Recipe 5: Cauliflower Tabbouleh (Low Carb)

Ready in: 15 minutes

Serves: 4 people

What you need:

• 1 bag (12 oz) riced cauliflower (or 1 head cauliflower, grated)
• 1 large bunch parsley, finely chopped
• 1 pint cherry tomatoes, chopped
• 1/2 English cucumber, chopped
• 1/4 cup fresh mint, chopped
• Juice of 2 lemons
• 1/4 cup extra virgin olive oil
• Salt and pepper to taste

How to make it:

1. If using fresh cauliflower, pulse it in a food processor until it looks like rice.
2. In a large bowl, mix the cauliflower rice, parsley, tomatoes, cucumber, and mint.
3. Pour the lemon juice and olive oil over the salad. Add salt and pepper. Mix very well.
4. Store in airtight containers for up to 4 days.

Why it is great for meal prep: This is a great low carb option that has all the fresh flavor of traditional tabbouleh.

Category 2: Hearty Soups & Stews

Make a big pot on Sunday. You will have warm, comforting lunches ready all week.

Recipe 6: Simple Lentil Soup

Ready in: 40 minutes

Serves: 6 people

What you need:

• 1 tablespoon olive oil
• 1 onion, chopped
• 2 carrots, chopped
• 2 celery stalks, chopped
• 2 cloves garlic, minced
• 1 cup brown or green lentils, rinsed
• 6 cups vegetable broth
• 1 teaspoon ground cumin
• 1 teaspoon paprika
• 1 bay leaf
• Salt and pepper to taste
• Juice of 1/2 lemon

How to make it:

1. Heat the olive oil in a large pot over medium heat. Add the onion, carrots, and celery. Cook for 5-7 minutes until soft.
2. Add the garlic and cook for 1 more minute.
3. Add the lentils, vegetable broth, cumin, paprika, and bay leaf. Bring to a boil.
4. Reduce heat, cover, and simmer for 25-30 minutes until the lentils are tender.
5. Remove the bay leaf. Stir in the lemon juice. Add salt and pepper to taste.
6. Let cool, then portion into containers. Keeps for 5 days, or freeze for longer.

Why it is great for meal prep: Lentil soup is the ultimate prep food. It is filling, full of protein and fiber, and tastes better each day.

Recipe 7: Chickpea and Spinach Stew

Ready in: 30 minutes

Serves: 4 people

What you need:

• 1 tablespoon olive oil
• 1 onion, chopped
• 3 cloves garlic, minced
• 1 teaspoon ground cumin
• 1/2 teaspoon smoked paprika
• 2 cans (15 oz) chickpeas, drained and rinsed
• 1 can (14 oz) diced tomatoes
• 1 cup vegetable broth
• 4 cups fresh spinach
• Salt and pepper to taste

How to make it:

1. Heat oil in a large pot. Cook onion until soft, about 5 minutes. Add garlic and cook 1 minute.
2. Stir in the cumin and paprika and cook for 30 seconds until fragrant.
3. Add the chickpeas, diced tomatoes (with their juice), and vegetable broth. Bring to a simmer.
4. Cook for 15 minutes to let the flavors mix.
5. Stir in the fresh spinach and cook just until it wilts, about 2 minutes.
6. Season with salt and pepper. Portion into containers for the week.

Why it is great for meal prep: This stew is thick, satisfying, and reheats perfectly in the microwave.

Category 3: Pre-Cooked Proteins

Cook your main protein in bulk to add to salads, bowls, and wraps all week long.

Recipe 8: Greek Lemon Herb Chicken

Ready in: 30 minutes (plus 30 minutes to marinate)

Serves: 4 people

What you need:

• 4 boneless, skinless chicken breasts (about 1.5 lbs total)
• 1/4 cup extra virgin olive oil
• Juice of 2 lemons
• 4 cloves garlic, minced
• 1 tablespoon dried oregano
• 1 teaspoon dried thyme
• 1 teaspoon salt
• 1/2 teaspoon black pepper

How to make it:

1. In a bowl, whisk together the olive oil, lemon juice, garlic, oregano, thyme, salt, and pepper.
2. Place the chicken breasts in a large dish or zip-top bag. Pour the marinade over them, making sure they are coated. Let marinate in the fridge for at least 30 minutes (or up to 8 hours).
3. Preheat oven to 400°F (200°C). Place the chicken on a baking sheet. Bake for 20-25 minutes, or until the chicken is cooked through (internal temperature of 165°F).
4. Let the chicken cool completely, then slice or chop into bite-sized pieces. Store in an airtight container for up to 4 days.

Why it is great for meal prep: This chicken is incredibly versatile and full of flavor. Use it in wraps, on salads, or with a side of roasted vegetables.

Recipe 9: Simple Baked Mediterranean Fish

Ready in: 20 minutes

Serves: 4 people

What you need:

• 4 white fish fillets (like cod, tilapia, or haddock), about 6 oz each
• 2 tablespoons extra virgin olive oil
• Juice of 1 lemon
• 2 cloves garlic, minced
• 1 teaspoon dried dill or oregano
• Salt and pepper to taste
• Lemon slices for serving

How to make it:

1. Preheat oven to 400°F (200°C).
2. Place fish fillets on a baking sheet lined with parchment paper.
3. In a small bowl, mix the olive oil, lemon juice, garlic, and dried herb.
4. Brush the mixture over the fish fillets. Season with salt and pepper.
5. Bake for 12-15 minutes, or until the fish flakes easily with a fork.
6. Let cool, then portion into containers with your choice of sides (like rice and vegetables). Best eaten within 3 days.

Why it is great for meal prep: A light and healthy protein option that cooks quickly. Perfect for a light lunch or dinner.

Recipe 10: Easy Oven-Baked Falafel

Ready in: 35 minutes

Serves: 4 people (makes about 12 falafel)

What you need:

• 2 cans (15 oz) chickpeas, drained and rinsed
• 1/2 yellow onion, roughly chopped
• 4 cloves garlic
• 1 cup fresh parsley, packed
• 1 teaspoon ground cumin
• 1 teaspoon ground coriander
• 1/2 teaspoon salt
• 1/4 teaspoon black pepper
• 3 tablespoons all-purpose flour (or oat flour)
• 2 tablespoons olive oil

How to make it:

1. Preheat oven to 375°F (190°C). Line a baking sheet with parchment paper.
2. In a food processor, pulse the chickpeas, onion, garlic, parsley, cumin, coriander, salt, and pepper until finely chopped and it holds together when pressed. Do not puree it.
3. Transfer to a bowl and stir in the flour.
4. Form the mixture into 12 small balls or patties. Place on the baking sheet. Brush or lightly spray with olive oil.
5. Bake for 25-30 minutes, flipping halfway through, until golden and firm.
6. Let cool and store in the fridge for up to 5 days. Great for wraps or bowls.

Why it is great for meal prep: A delicious vegetarian protein that is baked, not fried. Much healthier and perfect for making ahead.

Recipe 11: Pistachio Crusted Salmon

Ready in: 20 minutes

Serves: 4 people

What you need:

• 4 salmon fillets (about 6 oz each)
• 1/3 cup shelled pistachios, finely chopped
• 2 tablespoons Dijon mustard
• 1 tablespoon honey or maple syrup
• 1/2 teaspoon garlic powder
• Salt and pepper to taste
• 1 tablespoon olive oil

How to make it:

1. Preheat oven to 400°F (200°C). Line a baking sheet with parchment paper.
2. In a small bowl, mix the Dijon mustard and honey.
3. Pat the salmon fillets dry. Brush the top of each fillet with the mustard-honey mixture.
4. In another bowl, mix the chopped pistachios, garlic powder, salt, and pepper. Press the pistachio mixture onto the top of each salmon fillet.
5. Drizzle or spray lightly with olive oil.
6. Bake for 12-14 minutes, until the salmon is cooked to your liking.
7. Let cool and store in containers for up to 3 days.

Why it is great for meal prep: This feels like a fancy restaurant meal but is easy to make. Salmon is packed with healthy omega-3 fats.

Category 4: Roasted Vegetables & Sides

Having a big batch of roasted vegetables ready makes building meals easy.

Recipe 12: Basic Roasted Vegetable Medley

Ready in: 35 minutes

Serves: 4 people

What you need:

• 1 zucchini, chopped
• 1 yellow squash, chopped
• 1 red bell pepper, chopped
• 1 red onion, chopped
• 1 pint cherry tomatoes
• 3 tablespoons extra virgin olive oil
• 1 teaspoon dried Italian seasoning
• 1/2 teaspoon garlic powder
• Salt and pepper to taste

How to make it:

1. Preheat oven to 425°F (220°C).
2. Chop all vegetables into similar, bite-sized pieces.
3. On a large baking sheet, toss the vegetables with olive oil, Italian seasoning, garlic powder, salt, and pepper.
4. Spread them out in a single layer.
5. Roast for 25-30 minutes, stirring once halfway, until vegetables are tender and slightly caramelized.
6. Let cool and store in a large container for up to 5 days.

Why it is great for meal prep: The foundation of a hundred meals. Add to grains, salads, or eat as a side.

Recipe 13: Za’atar Roasted Potatoes

Ready in: 40 minutes

Serves: 4 people

What you need:

• 1.5 lbs small potatoes (like baby gold or red potatoes), cut in half
• 2 tablespoons extra virgin olive oil
• 2 tablespoons za’atar spice blend
• 1/2 teaspoon salt

How to make it:

1. Preheat oven to 400°F (200°C).
2. Place the halved potatoes in a large bowl. Drizzle with olive oil and toss to coat.
3. Sprinkle the za’atar and salt over the potatoes. Toss again until evenly coated.
4. Spread the potatoes on a baking sheet in a single layer.
5. Roast for 35-40 minutes, flipping halfway, until crispy on the outside and tender inside.
6. Store in the fridge for up to 5 days. Reheat in the oven or toaster oven for best texture.

Why it is great for meal prep: Za’atar adds an amazing Middle Eastern flavor. These potatoes are a fantastic side dish with any protein.

Category 5: Make-Ahead Breakfasts

Start your day right with zero morning effort.

Recipe 14: Overnight Oats, 3 Ways

Ready in: 5 minutes (plus overnight)

Serves: 1 person per jar

Base Recipe for 1 Jar:

• 1/2 cup rolled oats (old-fashioned, not instant)
• 1/2 cup milk (dairy, almond, oat, etc.)
• 1 tablespoon chia seeds
• 1 teaspoon honey or maple syrup
• Pinch of salt

How to make it:

1. Combine all base ingredients in a jar or container with a lid. Stir well.
2. Seal and refrigerate overnight (or at least 4 hours).

Variation 1: Berry Almond

• Add 1/4 cup mixed berries and 1 tablespoon sliced almonds before sealing.

Variation 2: Mediterranean Style (Savory)

• Use 1/2 cup milk. In the morning, top with 2 tablespoons crumbled feta, 2 tablespoons chopped cucumber, and 1 tablespoon chopped Kalamata olives.

Variation 3: Apple Cinnamon

• Add 1/4 cup grated apple and 1/2 teaspoon cinnamon to the base before sealing.

Why it is great for meal prep: Breakfast is ready the second you open the fridge. No cooking required.

Recipe 15: Vegetable Frittata Muffins

Ready in: 25 minutes

Serves: Makes 12 muffins

What you need:

• 8 large eggs
• 1/4 cup milk
• 1 cup fresh spinach, chopped
• 1/2 bell pepper, diced
• 1/4 cup red onion, diced
• 1/4 cup crumbled feta cheese
• 1/2 teaspoon salt
• 1/4 teaspoon black pepper

How to make it:

1. Preheat oven to 350°F (175°C). Grease a 12-cup muffin tin very well.
2. In a large bowl, whisk the eggs and milk together.
3. Stir in the spinach, bell pepper, onion, feta cheese, salt, and pepper.
4. Pour the egg mixture evenly into the muffin cups, filling about 3/4 full.
5. Bake for 18-20 minutes, until the tops are set and a toothpick inserted comes out clean.
6. Let cool in the pan for 5 minutes, then remove. Store in an airtight container for up to 4 days. Eat 2-3 for a meal.

Why it is great for meal prep: A portable, protein-packed breakfast you can eat with one hand. Also great for a quick snack.

Recipe 16: Greek Yogurt Parfait Jars

Ready in: 10 minutes

Serves: 4 people

What you need:

• 2 cups plain Greek yogurt
• 1 cup mixed fresh berries (like blueberries, strawberries, raspberries)
• 1 cup granola
• 4 teaspoons honey (optional)

How to make it:

1. Get 4 jars or small containers.
2. In each jar, layer: 1/4 cup Greek yogurt, a few berries, 2 tablespoons granola.
3. Repeat the layers one more time.
4. Drizzle 1 teaspoon of honey on top if you like it sweeter.
5. Seal and store in the fridge for up to 3 days.

Why it is great for meal prep: A perfectly balanced breakfast or snack with protein, carbs, and fruit. It looks pretty and tastes delicious.

Category 6: Dips & Snacks

Recipe 17: Classic Hummus

Ready in: 10 minutes

Serves: Makes about 2 cups

What you need:

• 2 cans (15 oz) chickpeas, drained (SAVE the liquid!)
• 1/3 cup tahini
• 1/4 cup fresh lemon juice (about 2 lemons)
• 2 cloves garlic, minced
• 3 tablespoons extra virgin olive oil, plus more for drizzling
• 1/2 teaspoon ground cumin
• 1/2 teaspoon salt
• 2-4 tablespoons reserved chickpea liquid (aquafaba)

How to make it:

1. Add the chickpeas, tahini, lemon juice, garlic, olive oil, cumin, and salt to a food processor.
2. Blend until smooth, scraping down the sides as needed.
3. While the processor is running, slowly add 2 tablespoons of the reserved chickpea liquid. Blend for 2-3 minutes until super creamy. Add more liquid if it’s too thick.
4. Taste and add more salt or lemon if needed. Store in an airtight container with a thin layer of olive oil on top for up to 7 days.

Why it is great for meal prep: The ultimate healthy dip. Pair with pre-cut veggies (like carrots, cucumbers, bell peppers) for the perfect snack.

Recipe 18: Olive Tapenade

Ready in: 5 minutes

Serves: Makes about 1 cup

What you need:

• 1 cup pitted Kalamata olives
• 2 tablespoons capers, rinsed
• 1 clove garlic
• 2 tablespoons extra virgin olive oil
• 1 teaspoon fresh lemon juice
• Fresh parsley (optional)

How to make it:

1. Combine all ingredients in a food processor.
2. Pulse until it is chopped and mixed but still a little chunky.
3. Store in a small jar in the fridge for up to 2 weeks.

Why it is great for meal prep: A super flavorful spread for whole grain crackers, or as a topping for fish or chicken.

Category 7: Hearty Dinner-Style Meal Prep

These are complete, satisfying meals that reheat beautifully for dinner.

Recipe 19: Stuffed Bell Peppers

Ready in: 50 minutes

Serves: 4 people

What you need:

• 4 large bell peppers (any color)
• 1 lb lean ground turkey or beef
• 1 cup cooked brown rice
• 1 cup marinara sauce
• 1/2 onion, chopped
• 2 cloves garlic, minced
• 1 teaspoon Italian seasoning
• 1/2 cup shredded mozzarella cheese (optional)
• Salt and pepper to taste

How to make it:

1. Preheat oven to 375°F (190°C). Cut the tops off the peppers and remove the seeds and ribs.
2. In a skillet, cook the ground turkey and onion over medium heat until the turkey is no longer pink. Drain any fat.
3. Stir in the garlic, Italian seasoning, cooked rice, and 1/2 cup of the marinara sauce. Season with salt and pepper.
4. Spoon the mixture evenly into the bell peppers.
5. Place peppers upright in a baking dish. Pour the remaining 1/2 cup of marinara sauce around the peppers.
6. Cover the dish with foil and bake for 30 minutes.
7. Remove foil, sprinkle with cheese if using, and bake for another 10 minutes until peppers are tender.
8. Let cool, then store each pepper in its own container for up to 4 days.

Why it is great for meal prep: A perfectly portioned, all-in-one meal that feels special but is easy to make ahead.

Recipe 20: Spinach and Feta Stuffed Chicken Breast

Ready in: 40 minutes

Serves: 4 people

What you need:

• 4 boneless, skinless chicken breasts
• 5 oz fresh spinach (about 5 big handfuls)
• 3/4 cup crumbled feta cheese
• 2 cloves garlic, minced
• 1 tablespoon olive oil
• 1 teaspoon dried oregano
• Salt and pepper to taste

How to make it:

1. Preheat oven to 400°F (200°C).
2. In a skillet, heat 1 tsp of the oil. Add the spinach and garlic and cook until the spinach wilts, about 2-3 minutes. Transfer to a bowl and let cool slightly. Mix in the feta cheese.
3. Use a sharp knife to cut a deep pocket into the side of each chicken breast. Be careful not to cut all the way through.
4. Stuff each chicken breast with the spinach-feta mixture. Use a toothpick to seal the opening if needed.
5. Place chicken on a baking sheet. Brush with the remaining olive oil and sprinkle with oregano, salt, and pepper.
6. Bake for 25-28 minutes, or until the chicken is cooked through (165°F internal temperature).
7. Let cool, slice, and store with your choice of sides for up to 4 days.

Why it is great for meal prep: Stuffed chicken seems fancy, but it’s simple to prep. The filling keeps the chicken moist and flavorful.

Recipe 21: Moussaka-Inspired Casserole

Ready in: 1 hour 15 minutes

Serves: 6 people

What you need:

• 2 medium eggplants, sliced into 1/2-inch rounds
• 1 lb ground lamb or lean ground beef
• 1 onion, chopped
• 3 cloves garlic, minced
• 1 can (15 oz) tomato sauce
• 1 teaspoon ground cinnamon
• 1/2 teaspoon dried oregano
• For the topping: 1 cup plain Greek yogurt, 1 large egg, 1/4 cup grated Parmesan cheese, pinch of nutmeg

How to make it:

1. Preheat oven to 400°F (200°C). Place eggplant slices on baking sheets, brush with oil, and season with salt. Bake for 20-25 minutes until soft. Reduce oven to 375°F (190°C).
2. While eggplant bakes, cook ground meat and onion in a skillet until meat is browned. Add garlic, cinnamon, and oregano; cook 1 minute. Stir in tomato sauce and simmer for 10 minutes.
3. In a bowl, whisk together the Greek yogurt, egg, Parmesan, and nutmeg.
4. In a 9×13 baking dish, layer half the eggplant, all the meat sauce, then the remaining eggplant. Spread the yogurt topping evenly over the final layer.
5. Bake at 375°F for 30-35 minutes, until the top is golden and set.
6. Let cool completely before cutting into squares and portioning. Keeps for 4-5 days.

Why it is great for meal prep: A comforting, hearty casserole that freezes and reheats exceptionally well.

Recipe 22: Eggplant Parmesan (Lighter Bake)

Ready in: 1 hour

Serves: 6 people

What you need:

• 2 large eggplants, sliced into 1/2-inch rounds
• 2 cups marinara sauce
• 1 1/2 cups shredded part-skim mozzarella cheese
• 1/2 cup grated Parmesan cheese
• 1/2 cup whole wheat breadcrumbs
• 1 teaspoon Italian seasoning
• Cooking spray or olive oil

How to make it:

1. Preheat oven to 400°F (200°C). Place eggplant slices on baking sheets. Lightly spray or brush with oil. Bake for 20 minutes, flipping halfway, until tender. Reduce oven to 375°F (190°C).
2. In a bowl, mix breadcrumbs and Italian seasoning.
3. In a 9×13 baking dish, spread a thin layer of sauce. Add a layer of eggplant. Sprinkle with some breadcrumb mix and cheeses. Repeat layers, ending with cheese.
4. Cover with foil and bake for 25 minutes. Remove foil and bake 10 more minutes until bubbly.
5. Let sit for 10 minutes, then portion. Stores for 4-5 days.

Why it is great for meal prep: A vegetarian favorite that is baked, not fried, making it a healthier make-ahead option.

Category 8: Quick Assemble Lunches

Prep the components, then throw your lunch together in 2 minutes each morning.

Recipe 23: Greek Salad Lunch Kit

Ready in: 15 minutes to prep components

Serves: 4 lunch kits

What you need to prep:

• 2 cucumbers, chopped
• 4 tomatoes, chopped, or 2 cups cherry tomatoes
• 1 red onion, thinly sliced
• 1 block feta cheese, cubed
• 1 cup Kalamata olives
• Dressing: 1/2 cup olive oil, 1/4 cup red wine vinegar, 1 tsp dried oregano, salt & pepper

How to assemble:

1. Store chopped cucumbers, tomatoes, and onion in one large container.
2. Keep feta cubes and olives in their own small containers.
3. Shake dressing ingredients in a jar.
4. Each morning, add veggies to a lunch container, top with feta and olives, and pack the dressing on the side.

Why it is great for meal prep: Everything stays crisp and fresh because you don’t dress it until you’re ready to eat.

Recipe 24: Mediterranean Wrap Kit

Ready in: 20 minutes to prep components (using pre-cooked protein)

Serves: 4 wraps

What you need to prep:

• Protein: 1 batch of Greek Lemon Herb Chicken (Recipe 8) or Falafel (Recipe 10), chopped.
• 4 whole wheat tortillas or large lettuce leaves
• 1 cup tzatziki sauce (store-bought or mix Greek yogurt, cucumber, dill, and garlic)
• 2 cups chopped lettuce
• 1 cup diced tomatoes

How to assemble:

1. Store all components separately in the fridge.
2. In the morning, lay out a tortilla. Spread with tzatziki, add lettuce, tomatoes, and your protein.
3. Roll up tightly, wrap in foil or parchment paper, and go.

Why it is great for meal prep: The ultimate portable, no-reheat lunch that is completely customizable.

Category 9: More Simple & Satisfying Recipes

Recipe 25: Tuna Nicoise Salad Jars

Ready in: 25 minutes

Serves: 2 people

What you need:

• 1 (5 oz) can tuna in water, drained
• 4 small potatoes, boiled and quartered
• 1 cup green beans, steamed
• 2 hard-boiled eggs, halved
• 1/2 cup cherry tomatoes
• 1/4 cup Niçoise or Kalamata olives
• Dressing: 3 tbsp olive oil, 1 tbsp lemon juice, 1 tsp Dijon mustard

How to make it:

1. Make dressing by shaking all ingredients in a jar.
2. In two large jars, layer from the bottom: dressing, potatoes, green beans, tuna, tomatoes, eggs, olives.
3. Seal and refrigerate for up to 3 days. When ready to eat, shake into a bowl to mix.

Why it is great for meal prep: The jar method keeps everything perfectly fresh and makes for a stunning lunch.

Recipe 26: Quinoa-Stuffed Eggplant

Ready in: 50 minutes

Serves: 4 people

What you need:

• 2 medium eggplants
• 1 cup cooked quinoa
• 1 cup cherry tomatoes, chopped
• 1/2 cup crumbled feta cheese
• 1/4 cup chopped fresh parsley
• 2 tablespoons olive oil
• 1 teaspoon dried oregano
• Salt and pepper

How to make it:

1. Preheat oven to 375°F (190°C). Cut eggplants in half lengthwise. Scoop out the center, leaving a 1/2-inch thick shell. Chop the scooped-out flesh.
2. Brush eggplant shells with oil, place on a baking sheet. Bake for 20 minutes.
3. In a skillet, sauté the chopped eggplant flesh for 5 mins. Mix with quinoa, tomatoes, feta, parsley, oregano, salt, and pepper.
4. Fill the baked shells with the quinoa mixture. Bake for another 20-25 minutes until hot.
5. Let cool and store. Reheat well.

Why it is great for meal prep: A beautiful and satisfying vegetarian main dish.

Recipe 27: Mediterranean Chickpea Curry

Ready in: 30 minutes

Serves: 4 people

What you need:

• 1 tablespoon coconut or olive oil
• 1 onion, chopped
• 1 tablespoon curry powder
• 1 teaspoon ground cumin
• 2 cans (15 oz) chickpeas, drained
• 1 can (14 oz) light coconut milk
• 1 can (14 oz) diced tomatoes
• 4 cups fresh spinach
• Salt and pepper to taste
• Cooked brown rice for serving

How to make it:

1. Heat oil in a large pot. Cook onion until soft.
2. Add curry powder and cumin; stir for 1 minute.
3. Add chickpeas, coconut milk, and diced tomatoes. Simmer for 15 minutes.
4. Stir in spinach until wilted. Season with salt and pepper.
5. Portion curry with rice. Keeps for 4 days.

Why it is great for meal prep: A flavorful, creamy curry that’s packed with plant-based protein and fiber.

Recipe 28: One-Pan Greek Lemon Chicken & Potatoes

Ready in: 45 minutes

Serves: 4 people

What you need:

• 4 chicken thighs, bone-in, skin-on
• 1.5 lbs baby potatoes, halved
• 1 lemon, sliced
• 1/4 cup olive oil
• 3 cloves garlic, minced
• 1 tablespoon dried oregano
• Salt and pepper

How to make it:

1. Preheat oven to 425°F (220°C).
2. In a bowl, mix olive oil, garlic, oregano, salt, and pepper.
3. On a large sheet pan, toss potatoes with half the oil mixture. Push to the sides.
4. Place chicken thighs in the center. Brush with the remaining oil mixture. Top with lemon slices.
5. Roast for 35-40 minutes until chicken is cooked and potatoes are tender.
6. Portion into containers. Stores for 3-4 days.

Why it is great for meal prep: A complete, flavorful meal cooked on one pan with minimal cleanup.

Recipe 29: Savory Mediterranean Oat Bowl

Ready in: 15 minutes

Serves: 2 people

What you need:

• 1 cup old-fashioned rolled oats
• 2 cups vegetable broth or water
• 1 cup roasted vegetables (from Recipe 12)
• 2 poached or soft-boiled eggs
• 2 tablespoons crumbled feta cheese
• 1 tablespoon chopped fresh dill or parsley
• Salt and pepper to taste
• Lemon wedge for serving

How to make it:

1. In a saucepan, bring the broth to a boil. Add the oats, reduce heat to low, and simmer for 5-7 minutes until tender, stirring occasionally.
2. Divide the cooked oats between two bowls.
3. Top each bowl with 1/2 cup of roasted vegetables and one egg.
4. Sprinkle with feta cheese, fresh herbs, salt, and pepper.
5. Serve with a lemon wedge. For meal prep, store the cooked oats, vegetables, and eggs separately. Assemble and reheat gently in the morning.

Why it is great for meal prep: Breaks the sweet oatmeal routine! A hearty, savory breakfast that is packed with protein and fiber to keep you full all morning.

Recipe 30: Pasta Puttanesca

Ready in: 25 minutes

Serves: 4 people

What you need:

• 12 oz whole wheat spaghetti
• 3 tablespoons olive oil
• 4 cloves garlic, thinly sliced
• 1/2 teaspoon red pepper flakes (optional)
• 1 can (28 oz) crushed tomatoes
• 1/2 cup pitted Kalamata olives, chopped
• 3 tablespoons capers, rinsed
• 4 anchovy fillets, minced (optional, but traditional)
• 1/4 cup fresh parsley, chopped
• Salt to taste

How to make it:

1. Cook pasta according to package directions. Reserve 1 cup of pasta water before draining.
2. While pasta cooks, heat olive oil in a large skillet over medium heat. Add garlic and red pepper flakes, cooking for 1 minute until fragrant (do not burn).
3. Stir in anchovies (if using) until they dissolve into the oil.
4. Add crushed tomatoes, olives, and capers. Simmer for 10 minutes.
5. Add the drained pasta to the skillet with the sauce. Toss to combine, adding reserved pasta water a little at a time until the sauce clings to the pasta.
6. Stir in fresh parsley. Let cool and portion into containers. Keeps for 4 days.

Why it is great for meal prep: This bold, flavorful pasta sauce tastes even better the next day. The olives and capers give it a salty, savory punch.

Recipe 31: Chickpea and Quinoa Burgers

Ready in: 40 minutes

Serves: 4 people (makes 4 patties)

What you need:

• 1 can (15 oz) chickpeas, drained and rinsed
• 1 cup cooked quinoa
• 1/2 small red onion, roughly chopped
• 2 cloves garlic
• 1/4 cup fresh parsley
• 1 teaspoon ground cumin
• 1/2 teaspoon smoked paprika
• 1 large egg
• 1/4 cup breadcrumbs
• 1 tablespoon olive oil
• Whole wheat buns and toppings (lettuce, tomato, tzatziki)

How to make it:

1. In a food processor, pulse the chickpeas, quinoa, onion, garlic, parsley, cumin, and paprika until combined but still slightly chunky.
2. Transfer to a bowl and mix in the egg and breadcrumbs. Form into 4 equal patties.
3. Heat olive oil in a skillet over medium heat. Cook patties for 4-5 minutes per side, until golden brown and heated through.
4. Let cool completely. Store patties and buns/toppings separately. Reheat patties in a toaster oven or skillet. Keeps for 4 days.

Why it is great for meal prep: A fantastic vegetarian burger that holds together well and can be reheated without getting soggy.

Recipe 32: Roasted Beet and Goat Cheese Salad

Ready in: 1 hour (mostly hands-off roasting)

Serves: 4 people

What you need:

• 3-4 medium beets
• 1 tablespoon olive oil
• 5 oz mixed greens or arugula
• 2 oz goat cheese, crumbled
• 1/4 cup walnuts, roughly chopped
• For dressing: 3 tablespoons olive oil, 1 tablespoon balsamic vinegar, 1 teaspoon Dijon mustard, salt & pepper

How to make it:

1. Preheat oven to 400°F (200°C). Scrub beets, trim ends, and wrap each individually in foil. Place on a baking sheet and roast for 45-60 minutes until tender when pierced with a knife. Let cool, then peel and cube.
2. Whisk all dressing ingredients together in a small jar.
3. For meal prep, store cubed beets, greens, goat cheese, and walnuts in separate containers. Keep dressing in its jar.
4. To assemble, add greens to a bowl, top with beets, goat cheese, and walnuts. Drizzle with dressing just before eating.

Why it is great for meal prep: Roasting beets ahead of time is the key. This salad is elegant, nutritious, and the components stay perfect for days.

Recipe 33: Mediterranean Rice Pilaf

Ready in: 30 minutes

Serves: 6 people

What you need:

• 2 tablespoons olive oil
• 1 small onion, finely chopped
• 1 1/2 cups long-grain white rice (like basmati or jasmine)
• 3 cups vegetable or chicken broth
• 1/2 cup frozen peas
• 1/4 cup chopped fresh dill or parsley
• Zest of 1 lemon
• Salt and pepper to taste

How to make it:

1. Heat olive oil in a medium pot over medium heat. Add onion and cook until soft, about 5 minutes.
2. Add the rice and stir for 2 minutes until lightly toasted.
3. Pour in the broth and bring to a boil. Reduce heat to low, cover, and simmer for 15-18 minutes, until liquid is absorbed and rice is tender.
4. Remove from heat. Stir in frozen peas, cover, and let sit for 5 minutes.
5. Fluff rice with a fork and stir in fresh herbs and lemon zest. Season with salt and pepper.
6. Let cool and store in a large container for up to 5 days. A perfect side for any protein.

Why it is great for meal prep: Far more flavorful than plain rice. The herbs and lemon make it a vibrant side dish that goes with everything.

Recipe 34: Greek Feta Omelet (for Two)

Ready in: 15 minutes

Serves: 2 people

What you need:

• 4 large eggs
• 2 tablespoons milk or water
• 1 cup fresh spinach, roughly chopped
• 1/4 cup crumbled feta cheese
• 1 tablespoon olive oil
• Salt and pepper to taste
• 1 green onion, sliced (for garnish)

How to make it:

1. In a bowl, whisk together eggs, milk, salt, and pepper.
2. Heat olive oil in an 8-inch non-stick skillet over medium heat. Add spinach and cook just until wilted, about 1 minute.
3. Pour the egg mixture over the spinach. Let it cook undisturbed for 1 minute.
4. As the edges set, gently lift them with a spatula and tilt the pan to let uncooked egg flow underneath.
5. When the omelet is mostly set but still slightly wet on top, sprinkle feta cheese over one half.
6. Carefully fold the omelet in half over the cheese. Cook for another 1-2 minutes until cheese is melted and eggs are fully set.
7. Slide onto a plate, let cool, and store. Can be eaten cold or reheated gently. Best within 3 days.

Why it is great for meal prep: Omelets aren’t just for breakfast! This protein-packed meal is perfect for lunch or a light dinner.

Recipe 35: Zucchini Noodles with Pesto

Ready in: 15 minutes

Serves: 2 people

What you need:

• 4 medium zucchini, spiralized
• 1/2 cup prepared basil pesto (store-bought or homemade)
• 1 cup cherry tomatoes, halved
• 2 tablespoons pine nuts or chopped walnuts
• Grated Parmesan cheese for serving (optional)
• Salt to taste

How to make it:

1. Spiralize the zucchini to make “zoodles.”
2. In a large bowl, toss the raw zucchini noodles with pesto until evenly coated.
3. Stir in the cherry tomatoes and nuts.
4. Divide into meal prep containers. The zucchini will release some water, so it’s best eaten within 3 days.
5. Serve cold, at room temperature, or briefly warmed. Top with Parmesan if desired.

Why it is great for meal prep: A incredibly quick, low-carb, no-cook meal. The flavors meld beautifully as it sits.

Your Simple Weekly Meal Prep Plan

How to use these 35 recipes in one week:

• Saturday: Make your grocery list. Pick 1 breakfast, 2 lunches, 2 dinners, and 1 snack.
• Example Week:
  • Breakfast: Overnight Oats (Recipe 14)
  • Lunch #1: Chickpea Salad (Recipe 1)
  • Lunch #2: Greek Wrap Kit (Recipe 24)
  • Dinner #1: Lemon Herb Chicken (Recipe 8) with Roasted Vegetables (Recipe 12)
  • Dinner #2: Lentil Soup (Recipe 6)
  • Snack: Hummus & Veggies (Recipe 17)
• Sunday (Prep Day – 2 hours):
  1. Hour 1: Cook your proteins and grains. (Make the chicken, cook quinoa for bowls, hard-boil eggs).
  2. Hour 2: Chop all vegetables and assemble your meals. Make dressings and dips. Portion everything into containers.

Remember: You do not have to eat the same thing every day. Mix and match components! Use the chicken in a wrap one day and on a salad the next.

Conclusion: Your Healthier, Easier Week Starts Now

Mediterranean meal prep is not about eating boring food. It is about giving yourself the gift of time and good health. When you have delicious, healthy food waiting for you, making the right choice becomes easy.

Start with just one or two recipes this weekend. See how much calmer your week feels. As a nutritionist, I have seen this simple habit change lives by reducing stress and improving health.

Your journey to a healthier, more organized kitchen starts with a single step, or a single prepped meal.