At Berry Street, we’ve found that Mediterranean meal prep is one of the easiest and most enjoyable ways to build healthy eating habits that stick. It’s packed with flavor, full of variety, and rooted in real, whole foods.

This article pulls together top recipes and strategies that we've tested ourselves and recommended to clients for years. We’ll walk through quick and tasty prep ideas like grain bowls, salads, soups, and freezer-friendly meals that make the Mediterranean style of eating practical—even for the busiest schedules.

From fresh ingredients to smart storage tips, we’re sharing what works from a Registered Dietitian’s perspective so you can prep with confidence and eat well all week long.

Mediterranean Meal Prep Recipes

Greek Sheet Pan Chicken

This is one of the easiest Greek meal prep ideas we’ve worked with, and it never fails. Lean chicken thighs or breasts are marinated in olive oil, lemon juice, garlic, and oregano, then roasted alongside bell peppers, red onions, and cherry tomatoes.

The result is a juicy, flavor-packed dish that’s rich in protein and antioxidants. Just toss everything onto a sheet pan, bake at 400°F for about 25 minutes, and divide into containers.

It pairs beautifully with whole grains like farro or brown rice. Add a side of tzatziki for probiotics and an extra layer of flavor. It reheats well, making it a go-to for lunch or dinner.

Chickpea, Artichoke & Avocado Salad With Apple Cider Dressing

This salad is a well-balanced, nutrient-dense option that checks every box for a satisfying plant-forward Mediterranean lunch meal prep. It combines fiber-packed chickpeas with creamy avocado, tender artichoke hearts, and fresh greens, making it ideal for keeping energy levels stable throughout the day. 

The apple cider vinaigrette adds a tangy kick without overpowering the fresh ingredients. To prep, rinse and drain the chickpeas, slice the avocado just before serving to preserve its color, and mix everything except the dressing.

Pack the salad in containers with the dressing stored on the side, and keep the greens completely dry to prevent wilting. This one requires no cooking and takes less than 15 minutes to throw together.

Mediterranean Quinoa Bowls With Roasted Red Pepper Sauce

Quinoa bowls are always a win, and this one shines with vibrant color and flavor. After cooking the quinoa, it’s topped with chickpeas, sliced cucumbers, cherry tomatoes, and a smoky-sweet roasted red pepper sauce that elevates the entire dish.

This bowl is naturally gluten-free, high in protein and fiber, and entirely plant-based, making it perfect for a vegetarian Mediterranean diet meal plan. The ingredients hold up well in the fridge for up to four days, making them perfect for batch prepping. 

Simply prepare a pot of quinoa, roast or blend the red pepper sauce (you can use jarred roasted peppers to save time), and assemble the bowls with fresh veggies. We recommend storing the sauce separately and adding it just before eating for the best texture.

Hummus And Quinoa Bowls

This dish is a fantastic option for those looking for a meatless, protein-rich lunch that actually satisfies. Fluffy quinoa forms the base, while a generous scoop of homemade or store-bought hummus provides plant-based protein and healthy fats.

Add a rainbow of fresh toppings—cucumbers, cherry tomatoes, red onion, and a few olives—and finish with a sprinkle of feta if you like.

After putting this to the test, we found it best to prep all components separately and assemble them just before eating to keep everything fresh. These bowls are hearty, energizing, and easy to customize based on what’s in your fridge.

Greek Stuffed Peppers

These peppers are a Mediterranean comfort food classic, made even better for meal prep. They’re stuffed with a mix of brown rice, chickpeas, spinach, herbs, and tangy feta, then baked until tender. This dish delivers a balanced combination of complex carbs, plant-based protein, and healthy fats.

To prepare, slice bell peppers in half, remove seeds, and fill with the cooked stuffing mixture. Bake at 375°F for about 25–30 minutes. They store well in the fridge for several days and reheat nicely in the microwave or oven. You can even freeze a few for future meals when time is tight.