Mediterranean Meal Prep: Weekly Guide

Meal prepping is one of the best ways to save time and stay on track with healthy eating. The Mediterranean diet, with its emphasis on fresh vegetables, lean proteins, whole grains, and healthy fats, is perfect for batch meal prep.

By dedicating just a few hours to cooking and preparation, you can set yourself up for an entire week of delicious, Mediterranean-inspired meals. Here’s how to do it efficiently and creatively.

Why Batch Prep Mediterranean Meals?

Saves time: Prepping everything at once means less cooking during the week.
Encourages healthy eating: When healthy meals are ready to go, you’re less likely to grab unhealthy alternatives.
Reduces food waste: Pre-planned meals ensure you use all your ingredients efficiently.
Adds variety: A little creativity during prep allows you to mix and match meals throughout the week.

Step 1: Plan Your Meals

Start by creating a menu for the week. Focus on Mediterranean staples like vegetables, grains, beans, lean proteins, and healthy fats. Choose a mix of meals that you can easily mix and match.

Meal Ideas:

Grain Bowls: Base of quinoa or couscous with veggies and a protein.
Salads: Greek salad, tabbouleh, or lentil-based salads.
Roasted Vegetables: Mix and match with proteins.
Dips and Spreads: Hummus, baba ghanoush, tzatziki.
Proteins: Grilled chicken, baked salmon, or roasted chickpeas.
Soups and Stews: Lentil soup or chickpea stew.

Tip: Plan at least 2-3 main dishes that can be paired with different sides to keep things interesting.

Step 2: Make a Grocery List and Shop Smart

Once you have your menu planned, create a comprehensive grocery list with all the ingredients you need for the week.

Essential Mediterranean Ingredients:

Vegetables: Tomatoes, cucumbers, bell peppers, zucchini, eggplant, onions.
Grains: Quinoa, couscous, farro, bulgur.
Legumes: Chickpeas, lentils.
Proteins: Chicken breast, salmon, shrimp, or tofu.
Dairy: Feta cheese, plain Greek yogurt.
Healthy Fats: Olive oil, tahini, nuts.
Herbs and Spices: Parsley, cilantro, oregano, mint, cumin, paprika.

Tip: Buy in bulk where possible to save money and reduce waste.

Step 3: Prep and Cook in Batches

Set aside 2-3 hours to prep and cook everything at once. This will streamline your efforts and leave you with ready-to-eat or ready-to-assemble meals.

Cooking Steps:

Cook Your Grains: Prepare a large batch of quinoa, couscous, or farro to use in bowls and salads.
Roast Vegetables: Toss zucchini, eggplant, peppers, and onions with olive oil, salt, and herbs, then roast at 400°F (200°C) for 25-30 minutes.
Prepare Proteins: Grill or bake chicken, salmon, or chickpeas with Mediterranean seasonings like garlic, lemon, and oregano.
Make Dips and Spreads: Blend hummus, baba ghanoush, or tzatziki for quick snacks or sides.
Chop Fresh Vegetables: Dice cucumbers, tomatoes, and bell peppers to have them ready for salads or bowls.
Make a Soup or Stew: Prepare a large pot of lentil soup or chickpea stew to store in portions.

Tip: Label and store everything in airtight containers to maintain freshness.

Step 4: Store and Organize

Proper storage is key to keeping your food fresh throughout the week.

Storage Tips:

Grains: Store in airtight containers and refrigerate for up to 5 days.
Proteins: Keep cooked chicken, fish, or chickpeas in sealed containers.
Vegetables: Store roasted vegetables in separate containers so they don’t get soggy.
Dips and Spreads: Refrigerate hummus, tzatziki, or baba ghanoush in jars or small containers.
Fresh Salads: Store chopped veggies separately and assemble salads just before eating.

Tip: Freeze portions of soups or stews for easy reheating on busy nights.

Step 5: Mix and Match Meals

The key to avoiding boredom is to create variety by combining the same ingredients in different ways.

Meal Combinations:

Grain Bowl: Quinoa, roasted vegetables, grilled chicken, and a dollop of tzatziki.
Mediterranean Salad: Mixed greens, tomatoes, cucumbers, feta, olives, and chickpeas.
Pita Wrap: Fill whole-wheat pita with hummus, roasted vegetables, and grilled chicken.
Soup and Side: Lentil soup with a side of toasted pita and a cucumber-tomato salad.
Snack Plate: A small mezze platter with hummus, veggies, olives, and feta.

Tip: Drizzle olive oil or add a squeeze of lemon to refresh meals before serving.

Step 6: Keep It Simple

Don’t overcomplicate meal prep. Stick to a few core ingredients and seasonings that complement each other, and you’ll be able to create a variety of meals without extra effort.

Simple Seasonings:

Olive oil + lemon juice + garlic
Oregano + thyme + cumin
Paprika + chili flakes for a bit of heat

Tip: Keep a small container of homemade dressing (like olive oil, lemon, and garlic) in the fridge for quick flavor boosts.

Final Thoughts

Batch prepping Mediterranean meals is all about making healthy eating convenient and enjoyable. With a little planning, you’ll have nutrient-packed meals ready to go, saving you time and energy throughout the week.

What are your go-to Mediterranean meal prep recipes? Share your tips and photos with us on social media and tag @cherryandcie on Instagram!