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15 Easy Mediterranean Diet Meal Prep Recipes

May 18, 2024 by Nick Quintero 18 Comments

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.

Jump to the Recipe
  • Mediterranean Style Meal Prep Bowls
  • Tofu Tikka Masala
  • Mediterranean Pasta Bake
  • Mediterranean Quinoa Salad
  • Mediterranean Roasted Eggplant Salad
  • Mediterranean Stuffed Bell Peppers
  • Mediterranean Kale, Cannellini & Farro Stew
  • Super Easy Falafel Meal Prep
  • 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
  • Mediterranean Quinoa Bowls With Roasted Red Pepper Sauce 
  • Sweet Potato Wedges with Tahini
  • Shawarma-Spiced Beef and Couscous

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

Mediterranean Quinoa Bowls With Roasted Red Pepper Sauce 

Sweet Potato Wedges with Tahini

Sweet Potato Wedges With Tahini

Shawarma-Spiced Beef and Couscous

MPOF Shawarma-Spiced Beef and Couscous5

Pin this post for later!!

mediterranean diet meal prep

Comments

  1. Tom says

    December 25, 2018 at 10:24 am

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

    Reply
    • Meal Prep on Fleek says

      December 26, 2018 at 7:32 am

      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...

      Reply
  2. Tom says

    December 26, 2018 at 5:08 pm

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

    Reply
  3. Tambra says

    January 03, 2019 at 6:33 am

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

    Reply
    • Meal Prep on Fleek says

      January 03, 2019 at 7:33 am

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

      Reply
  4. Sheila lanius says

    January 09, 2019 at 3:55 am

    Can you still lose weight eating the carbs, bread?

    Reply
    • Meal Prep on Fleek says

      January 09, 2019 at 5:14 am

      Absolutely!

      Reply
  5. Calene says

    February 24, 2019 at 9:50 am

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

    Reply
  6. LuAnn Carroll says

    March 20, 2019 at 6:58 am

    Please include me with your newsletter.

    Reply
  7. Gina Hill says

    April 04, 2019 at 10:27 am

    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?

    Reply
    • Sarah Kesseli says

      April 04, 2019 at 1:13 pm

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

      Reply
  8. Gina Hill says

    April 05, 2019 at 7:03 am

    Thanks for the suggestion. Gladly appreciated.

    Reply
  9. Gina Hill says

    April 08, 2019 at 4:03 pm

    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.

    Reply
    • Vanessa says

      January 26, 2020 at 12:48 pm

      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.

      Reply
  10. chris k says

    June 21, 2019 at 5:22 pm

    5 stars
    I have made all of these recipes and they are fantastic!!

    Reply
  11. Arthur says

    July 11, 2021 at 9:15 pm

    Thanks for yummy and healthy meals!! It helps a lot.

    Reply
  12. Pam says

    July 22, 2021 at 10:48 am

    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.

    Reply
  13. Sue J says

    January 31, 2022 at 12:14 pm

    I agree seed oils are industrial made with no healthiness at all.

    Reply

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