Mediterranean Diet Meal Prep: Weekly Guide with Recipes and Shopping List

The Mediterranean diet is consistently ranked as one of the healthiest eating patterns in the world, linked to reduced heart disease, improved brain function, and increased longevity. Meal prepping Mediterranean-style ensures you always have delicious, nutritious meals ready—making this healthful way of eating effortless and sustainable.

This comprehensive guide walks you through Mediterranean meal prep from planning to storage, with authentic recipes that celebrate the flavors of Greece, Italy, Spain, and beyond.

Understanding the Mediterranean Diet

Core Principles:

• Abundant vegetables, fruits, whole grains, and legumes
• Olive oil as primary fat source
• Moderate amounts of fish and seafood
• Limited poultry, eggs, and dairy (mostly yogurt and cheese)
• Minimal red meat
• Herbs and spices for flavor (not salt)
• Red wine in moderation (optional)

Health Benefits:

• Reduces heart disease risk by 30%
• Lowers inflammation
• Improves cognitive function
• Supports healthy weight
• May increase longevity

Why Meal Prep Works: Mediterranean cooking often involves multiple components. Prepping ingredients on Sunday makes weeknight assembly quick and stress-free.

Mediterranean Pantry Essentials

Oils and Fats:

• Extra virgin olive oil (primary cooking fat)
• Olives (Kalamata, green, mixed)
• Tahini
• Nuts (almonds, walnuts, pistachios)

Proteins:

• Canned tuna, sardines, and salmon
• Dried chickpeas and lentils
• Canned white beans and chickpeas (for convenience)
• Eggs

Grains:

• Whole wheat couscous
• Farro
• Bulgur wheat
• Brown rice
• Quinoa
• Whole wheat pasta

Canned Goods:

• Diced tomatoes
• Tomato paste
• Artichoke hearts
• Roasted red peppers

Flavor Builders:

• Garlic (fresh)
• Lemons and limes
• Red wine vinegar
• Balsamic vinegar
• Dijon mustard
• Capers
• Dried oregano, basil, thyme, rosemary
• Cumin, paprika, za'atar
• Fresh herbs (parsley, dill, mint, basil)

20 Mediterranean Meal Prep Recipes

Breakfast Options

1. Greek Yogurt Parfaits (5 servings) Layer Greek yogurt with honey, walnuts, and fresh berries. Store in jars.

• High protein breakfast

2. Shakshuka (4 servings) Poach eggs in spiced tomato sauce with bell peppers and onions. Reheat and serve with whole wheat pita.

• Traditional North African/Middle Eastern dish

3. Mediterranean Egg Muffins (12 muffins) Whisk eggs with feta, spinach, sun-dried tomatoes, and herbs. Bake in muffin tins.

• Grab-and-go breakfast

4. Overnight Oats with Figs and Almonds (5 servings) Combine oats with plant milk, chopped dried figs, almonds, and cinnamon.

• Fiber-rich and satisfying

Lunch Ideas

5. Mediterranean Quinoa Bowl (5 servings) Combine quinoa, chickpeas, cucumber, tomatoes, red onion, Kalamata olives, and feta. Dress with lemon-olive oil vinaigrette.

• Complete balanced meal

6. Greek Salad with Grilled Chicken (5 servings) Top romaine with cucumber, tomatoes, red onion, olives, feta, and grilled chicken. Dress with oregano vinaigrette.

• Classic and refreshing

7. Farro and White Bean Salad (6 servings) Mix cooked farro with white beans, cherry tomatoes, arugula, and lemon-herb dressing.

• Hearty grain salad

8. Hummus and Veggie Wraps (5 servings) Spread hummus on whole wheat tortillas. Fill with cucumber, tomatoes, lettuce, red onion, and feta.

• Plant-based and portable

9. Tuna and White Bean Salad (4 servings) Combine canned tuna, white beans, cherry tomatoes, red onion, and parsley with lemon-olive oil dressing.

• High protein, heart-healthy

For more lunch inspiration, see our meal prep on a budget.

Dinner Recipes

10. Baked Lemon Herb Salmon (4 servings) Season salmon with lemon, dill, and garlic. Bake with asparagus and cherry tomatoes.

• Omega-3 rich

11. Greek-Style Chicken with Roasted Vegetables (5 servings) Marinate chicken in lemon, oregano, and garlic. Roast with zucchini, bell peppers, and red onion.

• One-pan Mediterranean dinner

12. Chickpea and Spinach Stew (6 servings) Simmer chickpeas in tomato sauce with spinach, cumin, and paprika. Serve over couscous.

• Vegetarian protein

13. Mediterranean Baked Cod (4 servings) Top cod with tomatoes, olives, capers, and garlic. Bake until flaky. Serve with farro.

• Light and flavorful

14. Lentil and Vegetable Soup (8 servings) Cook green lentils with carrots, celery, tomatoes, and Mediterranean herbs.

• Freezer-friendly

15. Stuffed Bell Peppers (6 servings) Fill peppers with bulgur, chickpeas, tomatoes, feta, and herbs. Bake until tender.

• Colorful and nutritious

16. Shrimp and Vegetable Skewers (4 servings) Thread shrimp with zucchini, bell peppers, and red onion. Grill or bake. Serve over quinoa with tzatziki.

• Perfect for summer

17. Mediterranean Pasta Salad (6 servings) Toss whole wheat pasta with chickpeas, cucumber, tomatoes, olives, feta, and Italian vinaigrette.

• Great cold or room temperature

18. Eggplant and Chickpea Curry (6 servings) Simmer eggplant and chickpeas in tomato-based sauce with cumin, coriander, and cinnamon.

• Moroccan-inspired

19. Greek-Style Turkey Meatballs (20 meatballs) Mix ground turkey with feta, oregano, garlic, and fresh mint. Bake and serve with tzatziki.

• Versatile protein

20. White Bean and Vegetable Stew (6 servings) Cook white beans with tomatoes, kale, carrots, and Italian herbs.

• Comforting and healthy

Similar to our cheap soup recipes with Mediterranean flair.

Weekly Mediterranean Meal Prep Plan

Sunday Prep Session (3 hours)

Hour 1: Grains and Legumes

1. Cook 2 cups quinoa (yields 6 cups cooked)
2. Cook 2 cups farro or bulgur (yields 6 cups cooked)
3. Cook 1 cup dried chickpeas OR open 2 cans
4. Cook 1 cup dried lentils

Hour 2: Proteins and Vegetables

1. Bake or grill 2 lbs chicken breast (marinated in lemon, garlic, oregano)
2. Bake 1.5 lbs salmon
3. Roast 3 sheet pans of vegetables (zucchini, bell peppers, eggplant, cherry tomatoes, red onion)
4. Wash and chop salad vegetables (cucumber, tomatoes, lettuce)

Hour 3: Sauces and Assembly

1. Make hummus from scratch (or buy)
2. Make tzatziki (Greek yogurt, cucumber, garlic, dill)
3. Mix lemon-olive oil vinaigrette
4. Make Greek salad dressing
5. Portion everything into containers
6. Label with dates

Sample Week Menu

Breakfast (all days):

• Greek yogurt parfait OR Mediterranean egg muffins

Lunch:

• Monday & Tuesday: Mediterranean quinoa bowls
• Wednesday & Thursday: Greek salad with grilled chicken
• Friday: Tuna and white bean salad

Dinner:

• Monday: Baked salmon with roasted vegetables
• Tuesday: Greek-style chicken with vegetables over farro
• Wednesday: Chickpea and spinach stew with couscous
• Thursday: Stuffed bell peppers
• Friday: Mediterranean pasta salad
• Weekend: Fresh cooking or leftovers

Snacks:

• Hummus with vegetables
• Olives and cheese
• Nuts (almonds, walnuts)
• Fresh fruit
• Whole wheat pita with tzatziki

Shopping List for Week 1

Proteins:

• 2 lbs chicken breast
• 1.5 lbs salmon (frozen is fine)
• 2 dozen eggs
• 32 oz Greek yogurt
• Feta cheese (8 oz)

Grains and Legumes:

• Quinoa (2 cups dry)
• Farro or bulgur (2 cups dry)
• Dried chickpeas (2 cups) OR 4 cans
• Dried lentils (1 cup)
• Whole wheat pasta
• Whole wheat pita

Vegetables:

• 3 bell peppers
• 2 zucchini
• 1 eggplant
• 3 cucumbers
• Cherry tomatoes (2 pints)
• Red onions (3)
• Garlic (2 bulbs)
• Fresh spinach (1 bag)
• Kale (1 bunch)
• Romaine lettuce (2 heads)
• Asparagus (1 bunch)

Fruits:

• Lemons (6)
• Berries (fresh or frozen)
• Bananas

Pantry:

• Extra virgin olive oil
• Kalamata olives
• Canned diced tomatoes (2 cans)
• Tahini (for hummus)
• Capers
• Dried oregano, basil, thyme
• Cumin, paprika
• Red wine vinegar
• Dijon mustard
• Honey
• Walnuts, almonds

Estimated Cost: $90-110 for one person for the week

Mediterranean Sauces and Dressings

Tzatziki: Grate 1 cucumber and squeeze out excess water. Mix with 2 cups Greek yogurt, 2 minced garlic cloves, 2 tbsp fresh dill, 1 tbsp lemon juice, salt, and pepper.

Lemon-Olive Oil Vinaigrette: Whisk 3 parts olive oil with 1 part lemon juice. Add Dijon mustard, minced garlic, dried oregano, salt, and pepper.

Hummus: Blend chickpeas, tahini, lemon juice, garlic, olive oil, and cumin until smooth. Add water to reach desired consistency.

Chimichurri: Blend parsley, oregano, garlic, red wine vinegar, olive oil, and red pepper flakes.

Romesco Sauce: Blend roasted red peppers, almonds, garlic, tomato paste, smoked paprika, and olive oil.

Storage Guidelines

Refrigerator:

• Cooked grains: 5-6 days
• Cooked chicken: 4 days
• Cooked fish: 3 days
• Roasted vegetables: 4-5 days
• Fresh salads (undressed): 3-4 days
• Cooked legumes: 5 days
• Tzatziki and hummus: 5-7 days

Freezer:

• Cooked grains: 2 months
• Cooked chicken: 3 months
• Soups and stews: 3 months
• Meatballs: 3 months
• Pita bread: 3 months

Tips:

• Store dressings separately from salads
• Keep herbs fresh in water like flowers
• Freeze portions of soup for busy weeks

Similar to our meal prep containers guide.

Budget Tips for Mediterranean Eating

1. Buy Dried Legumes Dried chickpeas and lentils cost 60-70% less than canned versions.

2. Use Frozen Fish Frozen salmon costs half the price of fresh and is just as nutritious.

3. Buy in-Season Produce Mediterranean region vegetables (tomatoes, zucchini, eggplant, peppers) are cheapest in summer.

4. Make Your Own Hummus Homemade hummus costs $1.50 per batch versus $4-5 for store-bought.

5. Buy Feta and Olives from Bulk Bins Much cheaper than pre-packaged versions.

6. Use Canned Fish Sardines ($1.50 per can) and tuna ($1-2 per can) are budget-friendly omega-3 sources.

7. Grow Mediterranean Herbs Basil, oregano, thyme, and parsley grow easily in pots.

For more money-saving strategies, see our budget grocery shopping tips.

Mediterranean Lifestyle Beyond Food

The Full Picture:

• Meals are social, eaten with family and friends
• Physical activity is daily and enjoyable (walking, gardening)
• Stress management through relaxation and social connection
• Adequate sleep
• Moderate red wine consumption (optional, with meals)

Meal Presentation: Mediterranean meals are colorful and beautiful. Even meal prep can look appealing:

• Use colorful vegetables
• Garnish with fresh herbs
• Drizzle with quality olive oil
• Serve with whole wheat bread

Common Mistakes

1. Using Too Little Olive Oil Olive oil is central to Mediterranean eating. Don't be afraid to use it generously (2-3 tbsp daily).

2. Not Eating Enough Vegetables Vegetables should be the star, not a side dish. Fill half your plate.

3. Buying Low-Quality Olive Oil Invest in good extra virgin olive oil. It makes a huge difference in flavor.

4. Skipping the Legumes Beans, lentils, and chickpeas are Mediterranean staples. Include them daily.

5. Forgetting Fresh Herbs Fresh herbs transform simple dishes. Use abundantly.

6. Eating Too Much Cheese Mediterranean diet includes moderate amounts of cheese (1-2 oz daily), not large quantities.

Adapting for Dietary Needs

Gluten-Free:

• Use quinoa, rice, or gluten-free pasta
• Choose polenta instead of couscous
• Verify oats are certified gluten-free

Dairy-Free:

• Skip feta or use dairy-free alternative
• Use coconut yogurt
• Increase nuts and seeds for creaminess

Vegan:

• Skip fish and use more legumes
• Increase nuts, seeds, and tahini
• Use nutritional yeast for cheesy flavor

Meal Prep Containers

Best Options:

• Glass containers (2-3 cup size)
• Mason jars for salads and overnight oats
• Small containers (4 oz) for hummus, tzatziki, and dressings
• Divided containers for grain bowls

Organization:

• Label with contents and date
• Store similar items together
• Keep dressings separate until eating
• Use clear containers to see contents easily

Quick Mediterranean Snacks

Pre-Portioned Options:

• 1/4 cup mixed olives
• 1 oz feta with cucumber slices
• 2 tbsp hummus with vegetables
• 1/4 cup almonds or walnuts
• Apple slices with almond butter
• Greek yogurt with honey and walnuts
• Whole wheat pita with tahini

Conclusion

Mediterranean diet meal prep combines the health benefits of one of the world's best diets with the convenience of having meals ready to go. By dedicating a few hours on Sunday to preparing grains, legumes, proteins, and vegetables, you'll have delicious, nutritious meals all week long.

The Mediterranean diet isn't about restriction—it's about abundance. Abundant vegetables, vibrant flavors, quality olive oil, and the joy of eating well. Meal prep makes this lifestyle accessible and sustainable.

Start with 2-3 recipes this week and gradually build your repertoire. Soon you'll have a rotation of Mediterranean favorites that nourish your body and delight your taste buds.

What Mediterranean meal will you prep first? Your heart, brain, and longevity will thank you for embracing this time-tested way of eating!