7 Meal Prep Mediterranean Diet Recipes You’ll Crave All Week

Let’s make your week taste like sunshine. These meal prep-friendly Mediterranean recipes are bright, satisfying, and honestly hard to mess up. Think zesty lemons, juicy tomatoes, creamy tahini, and olive oil doing its magic—plus big flavors that hold up like champs in the fridge.

Each recipe is crafted for easy prep, quick assembly, and serious flavor payoff. You’ll get plenty of fiber, heart-healthy fats, and lean protein to keep you full without feeling weighed down. Ready to crush the week with food you actually want to eat? Let’s cook.

1. Lemon-Herb Chicken Bowls With Roasted Veg and Quinoa

These bowls are the MVP of weekday lunches: bright, savory, and perfectly balanced. The lemony chicken stays juicy, the vegetables caramelize beautifully, and quinoa brings the hearty, nutty backbone. Meal prep them once, and you’ve got four ready-to-go bowls that don’t taste like leftovers.

Ingredients:

• 1 1/2 lbs boneless, skinless chicken thighs (or breasts)
• 1 large lemon, zested and juiced
• 3 tbsp extra-virgin olive oil, divided
• 3 garlic cloves, minced
• 1 tsp dried oregano
• 1 tsp smoked paprika
• 1/2 tsp ground cumin
• 1 tsp kosher salt, plus more to taste
• 1/2 tsp black pepper
• 1 cup dry quinoa, rinsed
• 2 cups low-sodium vegetable or chicken broth
• 1 red bell pepper, chopped
• 1 zucchini, sliced
• 1 red onion, cut into wedges
• 1 cup cherry tomatoes
• 1/4 cup fresh parsley, chopped
• Optional: crumbled feta, lemon wedges

Instructions:

1. Marinate the chicken: In a bowl, whisk lemon zest and juice, 2 tbsp olive oil, garlic, oregano, paprika, cumin, salt, and pepper. Add chicken, toss, and marinate 20–60 minutes (or overnight).
2. Cook the quinoa: In a pot, combine quinoa and broth. Bring to a boil, reduce to low, cover, and simmer 15 minutes. Rest 5 minutes, then fluff.
3. Roast the veg: Heat oven to 425°F (220°C). Toss bell pepper, zucchini, red onion, and tomatoes with 1 tbsp olive oil, salt, and pepper. Roast on a sheet pan for 20–25 minutes until tender and slightly charred.
4. Cook the chicken: Heat a large skillet over medium-high. Sear chicken 5–6 minutes per side until cooked through (165°F). Rest 5 minutes, then slice.
5. Assemble: Divide quinoa, roasted veg, and chicken into 4 containers. Top with parsley and optional feta. Add lemon wedges for serving.

Pro tip: Swap quinoa for farro or brown rice. Want extra sauce? Drizzle with a quick yogurt-lemon dressing. These reheat like a dream—just add a splash of water before microwaving.

2. Sun-Dried Tomato and Olive Orzo Salad (Meal Prep Magic)

This orzo salad tastes like a vacation and holds up all week. It’s zippy, salty in the best way (hello, olives and feta), and so easy to batch-cook. Eat it cold, warm, or straight from the container—no judgment here.

Ingredients:

• 12 oz orzo pasta
• 1/3 cup extra-virgin olive oil
• 3 tbsp red wine vinegar
• 2 tsp Dijon mustard
• 1 garlic clove, grated
• 1/2 tsp dried oregano
• 1/2 tsp kosher salt, plus more to taste
• 1/4 tsp black pepper
• 1 cup cherry tomatoes, halved
• 1/2 cup sun-dried tomatoes (oil-packed), chopped
• 1/2 cup pitted Kalamata olives, halved
• 1 small cucumber, diced
• 1/4 red onion, very thinly sliced
• 1/3 cup crumbled feta
• 1/4 cup fresh basil, chopped (or parsley)
• Optional: 1 cup arugula, roughly chopped

Instructions:

1. Cook the orzo in salted water per package directions until al dente. Drain, rinse under cool water, and shake off excess.
2. Make the dressing: Whisk olive oil, red wine vinegar, Dijon, garlic, oregano, salt, and pepper until emulsified.
3. Combine: In a big bowl, add cooled orzo, tomatoes, sun-dried tomatoes, olives, cucumber, and red onion. Toss with dressing.
4. Fold in feta and basil. If using arugula, add right before serving to keep it crisp.
5. Portion into 4 containers. Chill up to 5 days.

Pro tip: Add chickpeas or grilled shrimp for extra protein. If it dries out by midweek, refresh with a splash of olive oil and vinegar.

3. Sheet Pan Harissa Salmon With Lemon Broccoli

One sheet pan, massive flavor. Harissa gives the salmon smoky heat while lemony broccoli keeps things bright. It’s fast, fancy-feeling, and perfect for weeknights when you want dinner without drama.

Ingredients:

• 4 salmon fillets (4–6 oz each), skin-on preferred
• 2 tbsp harissa paste (mild or hot)
• 2 tbsp extra-virgin olive oil, divided
• 1 tbsp honey (or maple syrup)
• 1 tsp lemon zest + 1 lemon, thinly sliced
• 1/2 tsp kosher salt, plus more to taste
• 1/4 tsp black pepper
• 1 large head broccoli, cut into florets
• 1/2 tsp garlic powder
• Fresh parsley or cilantro, chopped (for garnish)
• Optional: cooked couscous or farro for serving

Instructions:

1. Heat oven to 425°F (220°C). Line a sheet pan with parchment for easy cleanup.
2. In a bowl, mix harissa, 1 tbsp olive oil, honey, lemon zest, salt, and pepper. Brush over salmon.
3. Toss broccoli with 1 tbsp olive oil, garlic powder, a pinch of salt and pepper. Arrange on the pan. Nestle salmon and lemon slices among the broccoli.
4. Roast 10–12 minutes, until salmon flakes easily and broccoli is tender with crisp edges.
5. Garnish with herbs. Serve with couscous or farro if meal prepping.

Pro tip: For extra char, broil for the final 1–2 minutes. Not into heat? Swap harissa for a mix of paprika, cumin, and lemon juice.

4. Chickpea Shawarma Meal Prep Wraps With Creamy Tahini

All the joy of a street shawarma, no meat required. Spiced chickpeas roast up crispy, then tuck into wraps with crunchy veg and a silky tahini sauce. These hold up beautifully for grab-and-go lunches—seriously, you’ll look forward to them.

Ingredients:

• 2 cans (15 oz each) chickpeas, drained, rinsed, patted dry
• 2 tbsp extra-virgin olive oil
• 1 tsp ground cumin
• 1 tsp smoked paprika
• 1/2 tsp ground coriander
• 1/2 tsp turmeric
• 1/4 tsp cayenne (optional)
• 1 tsp kosher salt
• 4 whole-grain pitas or large tortillas
• 1 cup shredded romaine or cabbage
• 1 small tomato, diced
• 1/2 small red onion, thinly sliced
• 1/2 cup diced cucumber
• 1/4 cup chopped parsley
• Optional: pickled red onions or turnips

Tahini Sauce:

• 1/4 cup tahini
• 2 tbsp lemon juice
• 1 small garlic clove, grated
• 2–3 tbsp cold water
• Pinch of salt

Instructions:

1. Heat oven to 425°F (220°C). Toss chickpeas with olive oil, cumin, paprika, coriander, turmeric, cayenne, and salt. Spread on a sheet pan and roast 22–25 minutes, shaking once, until golden and crisp.
2. Make tahini sauce: Whisk tahini, lemon, garlic, and salt. Whisk in water, 1 tbsp at a time, until smooth and drizzly.
3. Assemble wraps: Warm pitas, then layer romaine, tomato, onion, cucumber, and roasted chickpeas. Drizzle with tahini sauce and sprinkle parsley.
4. Meal prep: Wrap tightly in foil or parchment. Keep sauce on the side if you want max crispness.

Pro tip: Add grilled chicken or halloumi if you want more protein. For gluten-free, use lettuce cups or GF wraps.

5. Mediterranean Lentil Power Bowls With Garlicky Yogurt

Protein-packed and ridiculously satisfying, these bowls hit that cozy-meets-fresh sweet spot. Hearty lentils get dressed with lemon and herbs, then layered with roasted peppers, cucumbers, and a garlicky yogurt that ties everything together. Perfect for make-ahead lunches that don’t feel sad.

Ingredients:

• 1 cup French green or brown lentils, rinsed
• 3 cups low-sodium vegetable broth (or water)
• 1 bay leaf
• 1 red bell pepper, sliced
• 1 yellow bell pepper, sliced
• 1 small red onion, sliced
• 2 tbsp extra-virgin olive oil, divided
• 1 tsp smoked paprika
• 1 tsp kosher salt, divided
• 1/2 tsp black pepper
• 1 cup cucumber, diced
• 1/4 cup fresh parsley, chopped
• 2 tbsp lemon juice
• 1 tsp lemon zest
• 1/4 cup crumbled feta (optional)

Garlicky Yogurt:

• 3/4 cup plain Greek yogurt
• 1 small garlic clove, grated
• 1 tbsp olive oil
• 1 tbsp lemon juice
• Pinch of salt

Instructions:

1. Cook lentils: Combine lentils, broth, and bay leaf in a pot. Bring to a simmer and cook 20–25 minutes until tender but not mushy. Drain if needed; discard bay leaf.
2. Roast veg: Heat oven to 425°F (220°C). Toss peppers and onion with 1 tbsp olive oil, smoked paprika, 1/2 tsp salt, and pepper. Roast 15–18 minutes until tender and slightly charred.
3. Season lentils: Toss warm lentils with 1 tbsp olive oil, lemon juice, zest, parsley, and remaining 1/2 tsp salt.
4. Make yogurt sauce: Stir yogurt, garlic, olive oil, lemon, and salt until smooth.
5. Assemble bowls: Divide lentils, roasted veg, and cucumber into 4 containers. Add feta if using. Pack yogurt sauce separately.

Pro tip: Add a handful of arugula or spinach. Swap yogurt for tahini to keep it dairy-free.

6. Greek-Inspired Turkey Meatballs With Tomato-Olive Pan Sauce

These juicy turkey meatballs are anything but boring. They’re packed with herbs, lemon, and a touch of feta, then simmered in a chunky tomato-olive sauce that begs for crusty bread or whole-grain pasta. Bonus: they freeze like a dream.

Ingredients (Meatballs):

• 1 1/2 lbs lean ground turkey
• 1/3 cup breadcrumbs (or almond meal)
• 1 egg
• 2 garlic cloves, minced
• 2 tbsp red onion, grated
• 1/4 cup crumbled feta (optional but delish)
• 2 tbsp fresh parsley, chopped
• 1 tsp dried oregano
• 1 tsp lemon zest
• 1 tsp kosher salt
• 1/2 tsp black pepper

Ingredients (Sauce):

• 1 tbsp olive oil
• 2 garlic cloves, thinly sliced
• 1/2 tsp red pepper flakes (optional)
• 1 can (14–15 oz) crushed or diced tomatoes
• 1/2 cup pitted Kalamata olives, halved
• 1 tsp dried oregano
• 1/2 tsp sugar or honey (to balance acidity)
• Salt and pepper to taste
• Fresh basil or parsley for garnish

Instructions:

1. Mix meatballs: In a bowl, combine turkey, breadcrumbs, egg, garlic, grated onion, feta, parsley, oregano, lemon zest, salt, and pepper. Form 18–20 meatballs.
2. Brown: Heat a large skillet over medium-high with a drizzle of olive oil. Brown meatballs on all sides, 6–8 minutes total. Remove and set aside.
3. Make sauce: In the same skillet, add 1 tbsp olive oil, garlic, and red pepper flakes. Cook 30 seconds. Add tomatoes, olives, oregano, and sugar. Simmer 5 minutes.
4. Simmer together: Return meatballs to the pan. Cover and cook 8–10 minutes until cooked through (165°F). Season to taste.
5. Serve with whole-grain pasta, zucchini noodles, or couscous. Portion into 4–5 containers.

Pro tip: Swap turkey for chicken or plant-based meat. Add spinach to the sauce for extra greens. Freeze meatballs and sauce together for up to 2 months.

7. Roasted Veggie and Hummus Mezze Boxes (Snack-Lovers’ Lunch)

Think adult lunchables, but Mediterranean and actually filling. You get creamy hummus, smoky roasted veggies, briny bites, and a little crunch. It’s snacky, customizable, and perfect for those days when you “just want to graze.”

Ingredients:

• 1 small eggplant, cubed
• 1 red bell pepper, chopped
• 1 small zucchini, sliced into half-moons
• 1 red onion, thick slices
• 2 tbsp olive oil
• 1 tsp smoked paprika
• 1/2 tsp cumin
• 1/2 tsp kosher salt
• 1/4 tsp black pepper
• 1 1/2 cups hummus (store-bought or homemade)
• 1 cup cherry tomatoes
• 1 cup cucumber slices
• 1/2 cup mixed olives
• 4 whole-grain pitas or pita chips
• Lemon wedges
• Optional: dolmas (stuffed grape leaves), feta cubes, fresh herbs

Instructions:

1. Roast veg: Heat oven to 425°F (220°C). Toss eggplant, pepper, zucchini, and onion with olive oil, paprika, cumin, salt, and pepper. Roast 20–25 minutes, flipping once, until tender and caramelized.
2. Assemble boxes: Divide hummus into 4 containers. Add a wedge of roasted veggies, cherry tomatoes, cucumber, and olives. Pack pita separately to keep it from softening.
3. Serve with lemon wedges for squeezing over everything.

Pro tip: Add a drizzle of olive oil and a sprinkle of za’atar over the hummus. Swap in carrots, radishes, or snap peas for extra crunch. Gluten-free? Use GF pita or seed crackers.

Make-Ahead Game Plan

Want to knock these out fast? Here’s a simple weekend flow:

• Cook a big pot of quinoa and lentils first.
• Roast all your veggies on two sheet pans (peppers, onions, broccoli, eggplant, zucchini).
• Marinate chicken and prep meatballs while veggies roast.
• Make sauces and dressings (tahini, yogurt, orzo dressing) while the grains simmer.
• Cook protein last so it’s fresh when you portion.

Storage Tips

• Use airtight containers; keep sauces separate to preserve textures.
• Greens and herbs last longer when wrapped in a slightly damp paper towel.
• Most of these keep 4–5 days in the fridge. Salmon is best within 3 days.

Smart Swaps

• Dairy-free: Skip feta or use a dairy-free alternative; choose tahini over yogurt.
• Gluten-free: Use GF wraps, pasta, and breadcrumbs as needed.
• Low heat: Tone down harissa and cayenne; add extra lemon and herbs for brightness.

There you have it—seven colorful, craveable Mediterranean meals to power your week without a single sad salad. Batch a couple today, stash them in the fridge, and enjoy that smug “I’ve got lunch handled” energy every day. Your future self will be grateful, trust me.