The Mediterranean Diet is all about simple, wholesome ingredients: plenty of vegetables, fruits, whole grains, beans, legumes, nuts, seeds, fish, herbs, and extra-virgin olive oil.
It's considered one of the best overall eating patterns because it focuses on real foods instead of strict rules. I love that it feels flexible, flavorful, and realistic for meal prep. You can prep grains, roasted vegetables, proteins, salads, and sauces ahead of time, then mix and match them throughout the week.
This way of eating is also more of a lifestyle than a traditional diet. It emphasizes plant-based meals, heart-healthy fats like olive oil, fish and seafood, moderate portions of poultry, eggs, and dairy, and smaller amounts of red meat and sweets.
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.
- 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 Mayo Clinic, the Mediterranean diet generally emphasizes:
- Eating mostly plant-based foods, including fruits, vegetables, whole grains, legumes, nuts, and seeds
- Using olive oil as the main added fat
- Choosing herbs and spices for flavor instead of relying heavily on salt
- Eating fish and seafood regularly
- Enjoying poultry, eggs, cheese, and yogurt in moderate amounts
- Limiting red meat and sweets
- Sharing meals with others when possible
- Getting regular physical activity
- Enjoying wine in moderation only if you already drink alcohol
That's one reason I like Mediterranean-style meal prep so much. The meals are colorful, satisfying, and easy to build around simple staples like quinoa, couscous, farro, roasted vegetables, chickpeas, salmon, chicken, Greek yogurt sauces, and olive oil-based dressings.
A Quick Note About Oil
For Mediterranean diet recipes, I recommend using extra-virgin olive oil whenever possible. It fits the flavor profile of these meals and is one of the signature ingredients of this eating style.
For higher-heat cooking, some people choose other neutral oils, but for this Mediterranean meal prep roundup, olive oil is the clearest and most traditional choice.
Summarize this Recipe or Get Macros
Here are 15 Easy Mediterranean Diet Meal Prep Recipes that we really enjoy!
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
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Tom says
I thought Mediterranean was supposed to be low carb, but you have carbs in almost each meal.
Am I mistaken?
Weekday Meal Prep says
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...
Tom says
Ok, thanks. This might be good for me after I lose my weight. I definitely have a carb problem right now though.
Tambra says
With the meat s do they have to be grass fed cuz they r expensive and do we use all organic Frits and veggie
Weekday Meal Prep says
Tambra - The most important thing is that you're creating a healthy habit of cooking whole ingredients, instead of buying processed food.
Sheila lanius says
Can you still lose weight eating the carbs, bread?
Weekday Meal Prep says
Absolutely!
Calene says
Mediterranean "diet" is considered a lifestyle. You will definitely feel a difference after eating this way.
LuAnn Carroll says
Please include me with your newsletter.
Gina Hill says
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?
Sarah Kesseli says
Hi Gina, We would recommend speaking with your physicians or a dietitian for any starting diet guidance.
Gina Hill says
Thanks for the suggestion. Gladly appreciated.
Gina Hill says
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.
Vanessa says
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.
chris k says
I have made all of these recipes and they are fantastic!!
Arthur says
Thanks for yummy and healthy meals!! It helps a lot.
Pam says
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.
Sue J says
I agree seed oils are industrial made with no healthiness at all.
Teri says
Would love more of the easy prep bowl recipes! They look so yummy!
Nick Quintero says
Thanks Teri! I'll get to work on some... did you happen to see my Hot Honey Sweet potato bowl? https://weekdaymealprep.org/hot-honey-ground-beef-and-sweet-potato-bowls/
sophie says
the note about canola oil (or any vegetable oil) discredits your blog. alot of this is very confusing information.
Nick Quintero says
Thanks for pointing that out. I can see how that note made the information feel confusing, especially in a post about the Mediterranean diet. I’ve updated the wording to make olive oil the main recommendation since it’s one of the core ingredients in Mediterranean-style eating. I appreciate you taking the time to flag it.