15 Easy Mediterranean Diet Meal Prep Recipes

The Mediterranean Diet is all about eating wholesome ingredients!

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!

Studies have found the Mediterranean diet can reduce the risk for diabetes, high cholesterol, dementia, memory loss, depression and breast cancer. The meal plan, which is more of an eating style than a restricted diet, has also been linked to stronger bones, a healthier heart and longer life.

The diet features simple, plant-based cooking, with the majority of each meal focused on fruits and vegetables, whole grains, beans and seeds, with a few nuts and a heavy emphasis on extra-virgin olive oil.

Eating healthy, oily fish, which are packed with omega-3 fatty acids, is encouraged, while eggs, dairy and poultry are eaten in much smaller portions than in the traditional Western diet.

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!

Mediterranean Style Meal Prep Bowls

Mediterranean Style Meal Prep Bowls

Tofu Tikka Masala

Vegan Tofu Tikka Masala

Mediterranean Pasta Bake

Mediterranean Pasta Bake

Mediterranean Quinoa Salad

Mediterranean Roasted Eggplant Salad

Mediterranean Roasted Eggplant Salad

Mediterranean Stuffed Bell Peppers

Mediterranean Kale, Cannellini & Farro Stew

Super Easy Falafel Meal Prep

Easy Falafel Meal Prep--3

Flavorful One-Pan Mediterranean Pork Chops for Busy Weeknights

Flavorful One-Pan Mediterranean Pork Chops for Busy Weeknights

Mediterranean Chicken Shawarma Bowl

Pan Seared Salmon

Mediterranean Pork Tenderloin & Couscous In The Slow Cooker

One Pan Baked Cod & Veggies

sheet pan fish and veggies 25 min

Chopped Chickpea Greek Salad

Vegan Chopped Chickpea Greek Salad Meal Prep

Mediterranean Quinoa Bowls With Roasted Red Pepper Sauce 

Sweet Potato Wedges with Tahini

Sweet Potato Wedges With Tahini

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mediterranean diet meal prep


    1. 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...

    1. Tambra - The most important thing is that you're creating a healthy habit of cooking whole ingredients, instead of buying processed food.

  1. 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?

    1. Hi Gina, We would recommend speaking with your physicians or a dietitian for any starting diet guidance.

  2. 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.

    1. I personally would recommend the above meal recipes. Just replace the pasta with brown rice or barley which have a lower glycemic index.I was borderline diabetic. Stay away from white flour, white pasta and grains that are high on the glycemic index.

  3. Canola and other seed oils are not healthy. There is a lot of science showing seed oils are highly inflammatory and use intense chemical processes to make them. Olive oil, coconut oil, avacado oils are much healthier.

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