16 Easy Mediterranean Diet Meal Prep Recipes

Getting healthy meals on the table every day feels impossible when life gets busy. Mediterranean diet meal prep saves you time and keeps you eating nutritious, flavorful food all week long.

These make-ahead recipes focus on fresh vegetables, lean proteins, whole grains, and healthy fats that make Mediterranean eating so satisfying and delicious.

01. Make-Ahead Creamy Lentil Soup

Rich, protein-packed lentil soup that freezes beautifully for months. This hearty vegetarian meal comes together quickly when you prep the ingredients ahead of time.

Ingredients: 1 cup dried red lentils, 1 can coconut milk, 4 cups vegetable broth, 1 large onion (diced), 3 cloves garlic (minced), 2 carrots (diced), 2 celery stalks (diced), 1 teaspoon ground cumin, 1 teaspoon smoked paprika, salt and pepper to taste.

How To Make Make-Ahead Creamy Lentil Soup

1. Heat olive oil in a large pot over medium heat and sauté onion, carrots, and celery until softened, about 5 minutes. Add garlic and cook until fragrant, stirring constantly to prevent burning.

2. Stir in cumin and paprika, cooking for 30 seconds until aromatic. Add lentils and vegetable broth, bringing mixture to a boil before reducing heat to simmer.

3. Cover and cook for 20-25 minutes until lentils are completely tender and breaking apart. Stir in coconut milk and season with salt and pepper to taste.

4. Cool completely before transferring to freezer containers, leaving 1 inch of space for expansion during freezing.

02. Black Bean Quinoa Power Bowl

Colorful, protein-rich bowl loaded with Mexican-inspired flavors and fresh toppings. This satisfying meal preps beautifully and stays fresh for days in the refrigerator.

Ingredients: 1 cup quinoa, 2 cans black beans (drained and rinsed), 1 cup corn kernels, 1 red bell pepper (diced), 1 avocado (diced), ½ cup red onion (diced), ¼ cup fresh cilantro (chopped), ¼ cup lime juice, 3 tablespoons olive oil, ½ cup hummus.

How To Make Black Bean Quinoa Power Bowl

1. Cook quinoa according to package directions, then spread on a baking sheet to cool completely. This prevents the grains from becoming mushy when mixed with other ingredients.

2. Combine black beans, corn, bell pepper, and red onion in a large mixing bowl. Add cooled quinoa and toss gently to distribute ingredients evenly throughout.

3. Whisk together lime juice, olive oil, salt, and pepper to create a bright dressing. Pour over quinoa mixture and stir until everything is well coated.

4. Divide mixture among meal prep containers and top each with diced avocado, fresh cilantro, and a dollop of hummus just before serving for maximum freshness.

03. Freezer-Friendly Bean and Rice Burritos

Homemade frozen burritos packed with fiber-rich beans and wholesome ingredients. These budget-friendly wraps beat store-bought versions every time and reheat perfectly from frozen.

Ingredients: 8 large whole wheat tortillas, 2 cans black beans (drained and rinsed), 2 cups cooked brown rice, 1 cup shredded cheese, 1 can diced tomatoes (drained), 2 jalapeños (minced), 1 teaspoon cumin, 1 teaspoon chili powder, salt to taste.

How To Make Freezer-Friendly Bean and Rice Burritos

1. Mash half the black beans with a fork, leaving the rest whole for texture. Mix mashed and whole beans with diced tomatoes, jalapeños, cumin, chili powder, and salt until well combined.

2. Warm tortillas in the microwave for 30 seconds to make them more pliable. Place ⅓ cup bean mixture and ¼ cup rice in the center of each tortilla.

3. Sprinkle cheese over the filling, then fold in the sides and roll tightly from bottom to top. Make sure the seam side faces down to prevent unrolling.

4. Wrap each burrito individually in aluminum foil and freeze in a single layer. Once frozen solid, transfer to freezer bags for up to 3 months.

5. To reheat, remove foil and microwave frozen burrito for 2-3 minutes, flipping halfway through until heated completely through the center.

04. Chicken Curry Zoodle Soup Jars

Instant homemade soup in a jar with spiralized zucchini noodles and tender chicken. Just add hot water for a satisfying lunch that’s ready in minutes.

Ingredients: 2 cups cooked chicken (shredded), 4 medium zucchini (spiralized), 1 tablespoon curry powder, 1 teaspoon ground ginger, 4 bouillon cubes, 1 cup coconut milk powder, ½ cup dried vegetables, 2 green onions (sliced), red pepper flakes to taste.

How To Make Chicken Curry Zoodle Soup Jars

1. Layer ingredients in wide-mouth mason jars starting with curry powder, ginger, and red pepper flakes at the bottom. This ensures even flavor distribution when hot water is added.

2. Add bouillon cube and coconut milk powder, followed by dried vegetables and shredded chicken. Pack ingredients down gently but don’t compress too tightly.

3. Top each jar with spiralized zucchini noodles and sliced green onions, leaving 1 inch of headspace. Seal jars tightly and refrigerate for up to 1 week.

4. To serve, add 1½ cups boiling water to jar, stir well, and let stand for 3-5 minutes until vegetables are rehydrated and soup is heated through.

05. Vegan Cauliflower Rice Burrito Bowls

Plant-based burrito bowls featuring low-carb cauliflower rice and colorful vegetables. These nutritious bowls are more satisfying than takeout and perfect for weekly meal prep.

Ingredients: 4 cups frozen cauliflower rice, 2 cans black beans (drained and rinsed), 2 bell peppers (sliced), 1 red onion (sliced), 2 cups cherry tomatoes (halved), 1 avocado (diced), ¼ cup lime juice, 3 tablespoons olive oil, 2 teaspoons cumin, 1 teaspoon smoked paprika.

How To Make Vegan Cauliflower Rice Burrito Bowls

1. Cook cauliflower rice according to package directions, then season with salt, pepper, and half the lime juice. Spread on a baking sheet to cool and prevent excess moisture.

2. Heat olive oil in a large skillet over medium-high heat. Sauté bell peppers and onion until slightly charred and tender, about 8-10 minutes, stirring occasionally.

3. Add black beans, cumin, and smoked paprika to the skillet. Cook for 3-4 minutes until beans are heated through and spices are fragrant.

4. Divide cauliflower rice among meal prep containers and top with bean mixture, cherry tomatoes, and diced avocado. Drizzle with remaining lime juice before serving.

06. Mini Spinach Mushroom Quiches

Protein-packed mini quiches baked in muffin tins for perfect portion control. These vegetarian bites are ideal for breakfast meal prep and reheat beautifully throughout the week.

Ingredients: 8 large eggs, ½ cup milk, 2 cups fresh spinach (chopped), 1 cup mushrooms (diced), ¾ cup Gruyère cheese (shredded), ¼ cup onion (minced), 2 tablespoons olive oil, ½ teaspoon salt, ¼ teaspoon black pepper, ¼ teaspoon nutmeg.

How To Make Mini Spinach Mushroom Quiches

1. Preheat oven to 375°F and generously grease a 12-cup muffin tin. Heat olive oil in a large skillet over medium heat and sauté onion until translucent, about 3 minutes.

2. Add mushrooms to the skillet and cook until they release their moisture and become golden brown, about 5-6 minutes. Stir in spinach and cook until wilted.

3. Whisk eggs, milk, salt, pepper, and nutmeg in a large bowl until well combined. Stir in the cooked vegetables and ½ cup of the cheese.

4. Divide mixture evenly among muffin cups, filling each about ¾ full. Sprinkle remaining cheese on top of each quiche for a golden finish.

5. Bake for 18-20 minutes until centers are set and tops are lightly golden. Cool in pan for 5 minutes before removing to prevent sticking.

07. Protein-Packed Banana Muffins

Healthy banana muffins loaded with protein from Greek yogurt and peanut butter. These wholesome treats make perfect grab-and-go breakfasts or post-workout snacks.

Ingredients: 2 cups white whole wheat flour, 3 ripe bananas (mashed), ¾ cup Greek yogurt, ½ cup natural peanut butter, ⅓ cup honey, 2 eggs, 1 teaspoon baking soda, 1 teaspoon vanilla extract, ½ teaspoon salt, ½ teaspoon cinnamon.

How To Make Protein-Packed Banana Muffins

1. Preheat oven to 350°F and line a 12-cup muffin tin with paper liners. Whisk together flour, baking soda, salt, and cinnamon in a large bowl.

2. In another bowl, combine mashed bananas, Greek yogurt, peanut butter, honey, eggs, and vanilla. Mix until smooth and well combined, ensuring no lumps remain.

3. Pour wet ingredients into dry ingredients and fold together gently until just combined. Don’t overmix, as this can make muffins tough and dense.

4. Divide batter evenly among muffin cups, filling each about ¾ full. Bake for 18-22 minutes until a toothpick inserted in center comes out clean.

5. Cool in pan for 10 minutes before transferring to a wire rack. Store in an airtight container for up to 5 days or freeze for longer storage.

08. Italian Chicken and White Bean Soup

Rustic Italian-inspired soup using rotisserie chicken for quick preparation. This hearty, comforting bowl pairs perfectly with crusty bread and makes excellent leftovers.

Ingredients: 1 rotisserie chicken (meat removed and shredded), 2 cans cannellini beans (drained and rinsed), 6 cups chicken broth, 1 onion (diced), 3 carrots (sliced), 3 celery stalks (diced), 4 cloves garlic (minced), 2 bay leaves, 1 teaspoon dried thyme, 2 tablespoons olive oil.

How To Make Italian Chicken and White Bean Soup

1. Heat olive oil in a large pot over medium heat. Add onion, carrots, and celery, cooking until vegetables begin to soften, about 6-8 minutes, stirring occasionally.

2. Stir in garlic and cook for 1 minute until fragrant. Add chicken broth, bay leaves, and thyme, bringing mixture to a gentle boil.

3. Add cannellini beans and shredded chicken to the pot. Reduce heat to low and simmer for 15-20 minutes to allow flavors to meld together beautifully.

4. Remove bay leaves and season with salt and pepper to taste. Ladle into bowls and serve with crusty bread for dipping into the flavorful broth.

09. Tropical Overnight Oats

Creamy overnight oats packed with tropical flavors like coconut, pineapple, and mango. These no-cook breakfasts transport you to paradise and stay fresh all week long.

Ingredients: 2 cups old-fashioned oats, 2 cups coconut milk, ¼ cup chia seeds, ¼ cup honey, 1 cup diced pineapple, 1 cup diced mango, ½ cup shredded coconut, 1 teaspoon vanilla extract, ¼ teaspoon salt, toasted coconut flakes for topping.

How To Make Tropical Overnight Oats

1. Combine oats, chia seeds, shredded coconut, and salt in a large bowl. Whisk together coconut milk, honey, and vanilla in a separate bowl until honey dissolves completely.

2. Pour coconut milk mixture over oat mixture and stir well to ensure all oats are moistened. Let stand for 5 minutes, then stir again to prevent clumping.

3. Fold in diced pineapple and mango, distributing fruit evenly throughout the mixture. The natural fruit juices will add extra sweetness and flavor.

4. Divide mixture among 6 jars or containers and refrigerate overnight or up to 5 days. Top with toasted coconut flakes just before serving for added crunch and tropical flavor.

10. Adult-Friendly Bento Box Lunch

Sophisticated bento-style lunch featuring clean, wholesome ingredients in perfect portions. This balanced meal provides sustained energy and satisfies adult appetites beautifully.

Ingredients: 2 hard-boiled eggs (halved), 1 cup cherry tomatoes, 1 cucumber (sliced), ½ cup hummus, ¼ cup mixed nuts, 2 whole grain pita rounds, 4 oz turkey slices, ½ cup grapes, 2 tablespoons olive tapenade, fresh herbs for garnish.

How To Make Adult-Friendly Bento Box Lunch

1. Prepare all components by washing and cutting vegetables into bite-sized pieces. Hard-boil eggs in advance and store them peeled in the refrigerator for easy assembly.

2. Pack each bento box starting with the largest items first. Place halved hard-boiled eggs in one section and roll turkey slices for easy eating.

3. Fill remaining sections with cherry tomatoes, cucumber slices, and grapes. Add small containers for hummus and olive tapenade to prevent soggy vegetables.

4. Include whole grain pita rounds and mixed nuts in separate compartments. Garnish with fresh herbs and pack with small ice packs to maintain freshness until lunchtime.

11. Chicken Freezer Burritos

Transform leftover chicken into hearty, freezable burritos perfect for busy weeknight dinners. These protein-packed wraps reheat beautifully and taste better than any restaurant version.

Ingredients: 3 cups cooked chicken (shredded), 8 large flour tortillas, 2 cups cooked rice, 1 can black beans (drained and rinsed), 2 cups shredded cheese, 1 bell pepper (diced), 1 onion (diced), 1 packet taco seasoning, ½ cup salsa, 2 tablespoons olive oil.

How To Make Chicken Freezer Burritos

1. Heat olive oil in a large skillet over medium heat. Sauté onion and bell pepper until softened, about 5 minutes, then add shredded chicken and taco seasoning.

2. Stir in salsa and cook for 2-3 minutes until chicken is well coated and heated through. Remove from heat and let cool slightly before assembling burritos.

3. Warm tortillas in microwave for 30 seconds to make them pliable. Place ⅓ cup chicken mixture, ¼ cup rice, 2 tablespoons black beans, and ¼ cup cheese in center of each tortilla.

4. Fold in sides, then roll tightly from bottom to top, keeping filling compact. Wrap each burrito in foil and freeze in a single layer.

5. Once frozen solid, transfer to freezer bags for up to 3 months. Reheat from frozen by removing foil and microwaving for 3-4 minutes, flipping once.

12. Hearty Vegetable Minestrone

Nutrient-dense vegetable soup that makes a huge batch for multiple meals. This flexible recipe adapts to whatever vegetables you have on hand and freezes beautifully.

Ingredients: 2 tablespoons olive oil, 1 large onion (diced), 3 carrots (diced), 3 celery stalks (diced), 1 zucchini (diced), 1 can diced tomatoes, 6 cups vegetable broth, 1 can kidney beans (drained and rinsed), 1 cup green beans (chopped), 2 teaspoons Italian seasoning, salt and pepper to taste.

How To Make Hearty Vegetable Minestrone

1. Heat olive oil in a large pot over medium heat. Add onion, carrots, and celery, cooking until vegetables begin to soften, about 8-10 minutes, stirring occasionally.

2. Add zucchini and cook for another 3-4 minutes. Stir in diced tomatoes, vegetable broth, and Italian seasoning, bringing mixture to a boil.

3. Add kidney beans and green beans to the pot. Reduce heat to low and simmer for 20-25 minutes until all vegetables are tender and flavors have melded.

4. Season with salt and pepper to taste. Cool completely before portioning into containers for refrigerator storage up to 5 days or freezer storage up to 3 months.

13. Chickpea Artichoke Avocado Salad

Fiber-rich salad combining protein-packed chickpeas with creamy avocado and tangy artichokes. This satisfying 400-calorie meal supports healthy weight management while delivering incredible flavor.

Ingredients: 2 cans chickpeas (drained and rinsed), 1 jar marinated artichoke hearts (chopped), 2 avocados (diced), 4 cups mixed greens, ¼ cup red onion (thinly sliced), ¼ cup apple cider vinegar, 3 tablespoons olive oil, 1 tablespoon Dijon mustard, 1 teaspoon honey, salt and pepper to taste.

How To Make Chickpea Artichoke Avocado Salad

1. Whisk together apple cider vinegar, olive oil, Dijon mustard, and honey in a small bowl until emulsified. Season dressing with salt and pepper to taste.

2. Combine chickpeas, chopped artichoke hearts, and red onion in a large bowl. Toss with half the dressing and let marinate for 15 minutes to absorb flavors.

3. Add mixed greens to the chickpea mixture and toss gently with remaining dressing. The greens should be lightly coated but not soggy.

4. For meal prep, pack salad and dressing separately in containers. Add diced avocado just before eating to prevent browning and maintain the best texture and appearance.

14. Chickpea Quinoa Bowl with Red Pepper Sauce

Protein-rich grain bowl featuring fluffy quinoa and chickpeas topped with vibrant red pepper sauce. These colorful bowls pack easily for lunch and deliver complete plant-based nutrition.

Ingredients: 1½ cups quinoa, 2 cans chickpeas (drained and rinsed), 2 roasted red peppers, ¼ cup tahini, 2 tablespoons lemon juice, 2 cloves garlic, 2 cups baby spinach, 1 cucumber (diced), ½ cup red onion (diced), 3 tablespoons olive oil, salt and pepper to taste.

How To Make Chickpea Quinoa Bowl with Red Pepper Sauce

1. Cook quinoa according to package directions, then fluff with a fork and let cool completely. This prevents the grains from becoming mushy when mixed with other ingredients.

2. Blend roasted red peppers, tahini, lemon juice, garlic, and 2 tablespoons olive oil until smooth. Add water if needed to reach your desired consistency for drizzling.

3. Heat remaining olive oil in a skillet over medium heat. Add chickpeas and cook until lightly crispy on the outside, about 5-6 minutes, stirring occasionally.

4. Divide quinoa among meal prep containers and top with baby spinach, crispy chickpeas, diced cucumber, and red onion. Pack red pepper sauce separately to prevent soggy ingredients.

5. When ready to eat, drizzle generously with red pepper sauce and toss everything together for a satisfying, nutrient-dense meal that keeps you full for hours.

15. Granola Yogurt Breakfast Popsicles

Fun, portable breakfast popsicles layered with creamy yogurt, fresh berries, and crunchy granola. These frozen treats are perfect for busy mornings when you need breakfast on the go.

Ingredients: 2 cups Greek yogurt, ¼ cup honey, 1 teaspoon vanilla extract, 1 cup mixed berries, ¾ cup granola, ¼ cup chopped nuts, 2 tablespoons chia seeds, popsicle molds, wooden popsicle sticks.

How To Make Granola Yogurt Breakfast Popsicles

1. Mix Greek yogurt, honey, and vanilla extract in a bowl until smooth and well combined. The honey adds natural sweetness while helping prevent the popsicles from freezing too hard.

2. Layer ingredients in popsicle molds starting with a spoonful of yogurt mixture, then berries, granola, and chopped nuts. Repeat layers until molds are nearly full.

3. Tap molds gently on the counter to remove air bubbles and settle ingredients. Top with final layer of yogurt mixture, leaving small space for expansion during freezing.

4. Insert popsicle sticks and freeze for at least 4 hours or overnight until completely solid. Run warm water over molds briefly to release popsicles when ready to eat.

16. Sweet and Sour Chicken Meal Prep

Lighter version of takeout favorite featuring crispy chicken and fresh vegetables in tangy sauce. This colorful dish reheats perfectly for satisfying meal prep lunches throughout the week.

Ingredients: 2 lbs chicken breast (cut into chunks), 1 red bell pepper (chunks), 1 green bell pepper (chunks), 1 onion (chunks), 1 cup pineapple chunks, ½ cup ketchup, ¼ cup rice vinegar, 3 tablespoons brown sugar, 2 tablespoons soy sauce, 1 tablespoon cornstarch, 2 tablespoons vegetable oil.

How To Make Sweet and Sour Chicken Meal Prep

1. Heat vegetable oil in a large skillet or wok over medium-high heat. Season chicken chunks with salt and pepper, then cook until golden brown and cooked through, about 6-8 minutes.

2. Remove chicken from pan and set aside. Add bell peppers and onion to the same skillet, stir-frying until crisp-tender, about 4-5 minutes while maintaining their bright color.

3. Whisk together ketchup, rice vinegar, brown sugar, soy sauce, and cornstarch in a small bowl until smooth. Pour sauce into skillet with vegetables.

4. Return chicken to pan along with pineapple chunks. Stir everything together and cook for 2-3 minutes until sauce thickens and coats all ingredients evenly.

5. Cool completely before dividing among meal prep containers. Serve over rice or quinoa and reheat in microwave for 2-3 minutes, stirring halfway through for even heating.

Final Thoughts

These Mediterranean-inspired meal prep recipes prove that healthy eating doesn’t have to be complicated or time-consuming. With a little weekend preparation, you’ll have nutritious meals ready all week long.

Start with just a few recipes that appeal to you most, then gradually build your meal prep routine as you discover your favorites.