15 Easy Mediterranean Diet Meal Prep Recipes

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15 Easy Mediterranean Diet Meal Prep Recipes

The Mediterranean Diet is all about eating wholesome! Lots of olive oil, whole grains, fresh fruit and vegetables, beans and fish! It’s considered one of the all-around best ways of eating. Not only is it healthy, but it is easy, flavorful and meal prep friendly! And the best part, it is also cost-effective. There really isn’t much not to love about this style of eating! So, why not take your taste buds on a journey to the other side of the world and get meal prepping with some of the brightest flavors available!

Featured Recipe:

 

Key components of the Mediterranean diet according to the Mayo Clinic include…

The Mediterranean diet emphasizes:

  • Eating primarily plant-based foods, such as fruits and vegetables, whole grains, legumes and nuts
  • Replacing butter with healthy fats such as olive oil and canola oil
  • Using herbs and spices instead of salt to flavor foods
  • Limiting red meat to no more than a few times a month
  • Eating fish and poultry at least twice a week
  • Enjoying meals with family and friends
  • Drinking red wine in moderation (optional)
  • Getting plenty of exercise

Here are 15 Easy Mediterranean Diet Meal Prep Recipes that we really enjoy!

Tofu Tikka Masala

Vegan Tofu Tikka Masala

Mediterannean Spice Salmon & Vegetable Quinoa

Mediterranean Quinoa Salad


Israeli Couscous with Artichokes and Chickpeas

Mediterranean Stuffed Bell Peppers

Mediterranean Kale, Cannellini & Farro Stew

Super Easy Falafel Meal Prep

Easy Falafel Meal Prep--3

Shrimp, Arugula, White Bean & Cherry Tomato Salad

Veggie Mediterranean Quiche

Pan Seared Salmon

Mediterranean Pork Tenderloin & Couscous In The Slow Cooker

One Pan Baked Cod & Veggies

sheet pan fish and veggies 25 min

Print Recipe
One Pan Baked Cod & Veggies
This One-Pan Baked Cod & Veggies recipe comes together in less than 30 minutes. It is full of flavor and completely Whole30 and Paleo approved! It works well for a quick weeknight dinner or an easy Sunday meal prep.
One-Pan-Baked-Cod-And-Veggies
Votes: 57
Rating: 3.82
You:
Rate this recipe!
Course Lunch, Main Dish
Cuisine American
Keyword Fish, Meal Prep
Prep Time 5 minutes
Cook Time 25 minutes
Servings
meals
Ingredients
Course Lunch, Main Dish
Cuisine American
Keyword Fish, Meal Prep
Prep Time 5 minutes
Cook Time 25 minutes
Servings
meals
Ingredients
One-Pan-Baked-Cod-And-Veggies
Votes: 57
Rating: 3.82
You:
Rate this recipe!
Instructions
  1. Preheat oven to 400 degrees F
  2. Toss diced potatoes with 1/2 of your oil
  3. Roast in the oven for 15 minutes
  4. Remove pan from the oven
  5. Add in tomatoes and cod
  6. Drizzle with remaining oil and season
  7. Return to the oven and bake for an additional 10-12 minutes
  8. Divide between containers and enjoy
Recipe Notes

Nutrition for 1 out of 4 servings using 3 tbsp oil:

23g Protein | 19g Carbs | 11g Fat

If using fresh fish this recipe will last 3-4 days in your refrigerator.

Share this Recipe

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mediterranean diet meal prep

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13 Comments on "15 Easy Mediterranean Diet Meal Prep Recipes"

  1. I thought Mediterranean was supposed to be low carb, but you have carbs in almost each meal.
    Am I mistaken?

    • Hi Tom – The Mediterranean diet is not necessarily low carb… it emphasizes eating primarily plant-based foods, such as fruits and vegetables, whole grains, legumes and nuts. Carbs are not the focus…

  2. Ok, thanks. This might be good for me after I lose my weight. I definitely have a carb problem right now though.

  3. With the meat s do they have to be grass fed cuz they r expensive and do we use all organic Frits and veggie

  4. Can you still lose weight eating the carbs, bread?

  5. Mediterranean “diet” is considered a lifestyle. You will definitely feel a difference after eating this way.

  6. LuAnn Carroll | March 20, 2019 at 6:58 am | Reply

    Please include me with your newsletter.

  7. Hi, I am diabetic and would like a healthy way of eating. I feel that this particular diet is right for me. I am a beginner. Any suggestions for me?

  8. Thanks for the suggestion. Gladly appreciated.

  9. Hi, Gina again. After meeting with my cardiologist, he recommended the Mediterranean diet for me. Don’t know where and how to begin though. Do you have any recommendations for breakfast, lunch, and dinner plans? Would like to start simple and easy including meal prepping. Thanks.

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