32 Healthy Mediterranean Diet Meal Prep Recipes - Meal Prepify (2024)

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These delicious meal prep recipes will make an excellent addition to your Mediterranean meal plan! They use tasty Mediterranean natural ingredients that add vast amounts of hearty, fresh flavors. Most importantly, they’re healthy so that you can enjoy these delicious Mediterranean meal prep ideas guilt-free!

If you’re new to meal prep, have a look at my beginner’s guide to meal prepping for a ton of handy information.

32 Healthy Mediterranean Diet Meal Prep Recipes

I hope you enjoy this tasty selection of Mediterranean diet meal prep recipes! Saluti!

1. Quinoa and Mediterranean Roasted Vegetables

If you’re looking for a delicious Mediterranean-flavored recipe, this is perfect. This quinoa and roasted vegetable recipe are tasty and super healthy! It’s vegan and gluten-free, packed with delicious roasted vegetables, high in healthy fats and complex carbohydrates, while still low in saturated fats.

2. Healthy Mediterranean Breakfast Burrito

These easy, vegetarian, healthy breakfast burritos are full of protein, Mediterranean flavors, make-ahead, freezable, and a great brunch or breakfast potluck idea! They are also Weight Watchers friendly.

3. White Bean Tuscan Hummus

White bean Tuscan hummus is made with a few simple ingredients. Dip pita or veggies in it, or dress it up with some fun toppings! This is one of my favorite mediterranean diet meal prep recipes!

4. Puttanesca Pasta

This easy 10 Minute Puttanesca sauce with anchovies, capers, and olives is an easy pantry meal to make with spaghetti! Simply sauté garlic with crushed red pepper and anchovies. Add in tomatoes, olives, and capers and simmer for 5 minutes before tossing with your favorite cooked pasta. It can be made ahead or frozen for meal prep!

5. Minestrone Soup

A quick and healthy Minestrone soup recipe {can be made vegan and gluten-free if desired} with zucchini and basil. Only 111 calories per cup. It can be reheated and frozen for meal prep!

6. Greek Chickpea Soup

Light, flavorful, and healthy Greek chickpea soup made with zucchini, garbanzo beans, carrots, and fresh herbs. This simple 30 minute, gluten-free soup is made in one pot and is sure to be a family favorite!

7. Greek Chicken Meatballs with Homemade Tzatziki

Super easy juicy Greek chicken meatballs with homemade tzatziki sauce dressing for quick, healthy, and under 30 minute weeknight dinner or lunch. These simple Mediterranean-inspired chicken meatballs are packed with fresh herbs, made with simple ingredients, and are served over a light and fresh Greek salad dressed in tzatziki sauce.

8. Escarole and Beans

Escarole and beans is a classic Italian recipe that makes delicious use of simple vegetarian ingredients to create a hearty and cozy dish. White beans and leafy escarole are served in this chunky, stew-like dish which needs nothing more than some good crusty bread to enjoy it with!

9. Vegetarian Mediterranean Pasta Salad

This easy vegetarian Mediterranean pasta salad is full of fresh and savory flavors that will transport you to the Mediterranean! To top things off, it is super easy to put together and is ready in less than 30 minutes. It is a wonderful summer recipe to have on its own, for lunch, dinner or as a side dish.

10. Mediterranean Chopped Salad

This Mediterranean chopped salad is loaded with vegetables, fresh herbs, and chickpeas for a filling meal that is perfect for meal prep!

11. Moroccan Chickpea Stew

A warm, comforting stew you’ll love. It offers the perfect blend of carefully chosen and proportioned spices to create a delectable vegan recipe that will cozy up even the coldest winter night. This hearty recipe comes together in less than 20 minutes so you can enjoy it anytime- even on the busiest of weekdays

12. Instant Pot Mujadara

This Instant Pot mujadara recipe is a delicious combination of lentils, rice and caramelized onions. This fragrant vegetarian recipe comes together quickly in your pressure cooker, making it perfect for any night of the week. The best part, the lentils and rice are cooked to perfection.

13. Mediterranean Salsa

Mediterranean salsa is a great way to amp up the flavor of all kinds of dishes. You can store your homemade salsa in an airtight container for later in the week.

14. Mediterranean Kale Salad

You’ve never had a Mediterranean kale salad like this one! It leaps out of the salad bowl with Mediterranean flavors! Big bold and briny olives, sweet tomatoes, salty feta, and crisp cucumber make this the perfect summer evening meal

15. Fasolada

Fasolada is the ultimate Greek comfort food. This white bean soup is notable for a very generous drizzling of olive oil.

16. Roasted Shrimp with Lemon and Garlic

These easy Oven Roasted Shrimp with Lemon & Garlic are gluten-free, Paleo-friendly & totally delish. Use them to top pasta, salads or rice for a quick and tasty meal. Ready in 20 minutes, start to finish!

17. Spanakopita – Traditional Greek Spinach Pie

Layers of flaky phyllo dough paired with smooth and flavorful spinach-feta filling make this Spanakopita a great lunch or light dinner.

18. Mediterranean Keto Collard Green Wraps

This Mediterranean keto collard green wraps recipe is a delicious way to eat your veggies! It takes just 15 minutes and 7 ingredients to make vegan collard wraps. Paleo and whole30, too.

19. Mediterranean Quesadilla with Spinach and Feta

Mediterranean quesadillas are stuffed with feta and mozzarella cheeses, spinach, red onion, and tomatoes. They take 15 minutes to make and are packed with wholesome ingredients.

20. Mediterranean Salad with Orzo

This Mediterranean salad with orzo is easy to make and comes together in less than 20 minutes. Unlike other salads, this one is great for meal prep! It’s the perfect side to any family dinner!

21. Penne Pomodoro

This easy Italian dish of penne pasta coated in a simple homemade tomato sauce can be made ahead and frozen and is loved by kids and adults alike.

22. Zuppa Di Pesce

This traditional Italian soup recipe is simple to prepare, easy to digest, and a great meal when you’re trying to lose weight.

23. Vegan Lemon-Garlic Mediterranean Quinoa

Enjoy this pantry-friendly Greek/Mediterranean quinoa salad recipe warm or chilled. It’s packed with protein, fiber, and lots of vegetables, including kale, white beans, tomatoes, and olives in a lemon-garlic quinoa dressing! Grain-free, gluten-free, dairy-free, vegan quinoa salad!

24. Mediterranean Soup With Sausage

Whole30 Mediterranean-style sausage soup is filled with lots of veggies in a tasty broth. It takes just 45 minutes from start to finish but has still developed a ton of flavor.

25. Mexican Keto Tamale Pie

This keto tamale pie has everything for the most delicious low-carb dinner: ground chicken, grain-free crust, and lots of cheese. It’s spicy, hearty, and a perfect option for those times when you’re pressed for time but need something to feed your whole family.

26. Greek Chicken

This Greek Chicken infuses the flavors of the Mediterranean in a simple 30-minute Greek chicken marinade made up of lemon, garlic, rosemary, and oregano. Once marinated, you can bake, grill, fry, or even air fry your chicken and enjoy hot or cold!

27. Spanish Fish Stew

Spanish Fish Stew is a super flavourful, healthy, one-pan dinner that cooks up in less than 30 minutes.

28. Mediterranean Millet

Studded with dried apricots and pistachios, this Mediterranean Millet Recipe is easy to make and loaded with flavor. Prepare it in your Instant Pot or on the stove in under 30 minutes!

29. Mediterranean Lentil Salad

Let’s travel to the Mediterranean in my minds with this amazing Mediterranean Lentil Salad! Bonus points: it is packed with plant protein!

30. Mediterranean Hummus Pizza without Cheese

The hummus fills the void of the creaminess you get from vegan cheese and makes for the perfect pizza. It’s also a very healthy option and does not even come close to the number of calories and fat in a normal pizza. Enjoy!

31. Tabbouleh

This tabbouleh is a popular dish that has made waves in the Mediterranean region for its exquisite textures. Bulgur wheat, tomatoes, and onions are mixed with chopped mint and parsley and finished with a vibrant lemon and olive oil dressing.

32. Mediterranean Buckwheat Salad

Buckwheat is the perfect gluten-free meal prep. If you have buckwheat in the pantry, then make sure to give this mediterranean diet meal prep recipe a try.

Frequently Asked Questions about a Mediterranean Diet

Richmond Howard

Richmond Howard started Meal Prepify in 2019 and has helped over a million people learn how to meal prep, get better at meal planning, and create a kitchen they love to use. He’s an avid home chef and loves to bbq, grill out, and make awesome food for family and friends. He’s been featured on MSN, Renaissance Periodization, and Good Financial Cents.