15+ Simple Mediterranean Diet Meal Prep Ideas

The Mediterranean weight loss program is among the healthiest consuming kinds on the market, and these recipes will be particularly straightforward to comply with. You may put together breakfast, lunch and dinner, and every of those dishes requires not more than three steps to organize. Getting ready meals prematurely could make it simpler to eat wholesome and save time throughout busy weeks. Recipes like this Chickpea, Artichoke, and Avocado Salad with Applesauce and Curried Rooster Cup Noodles are easy, wholesome, and scrumptious choices.

Chickpea, artichoke and avocado salad with apple dressing

This scrumptious 400-calorie salad is a good weight reduction device as a result of it gives stability of fiber, protein and wholesome fat from beneficiant quantities of greens and beans, all blended with refreshing apple cider vinegar. To make lunch all through the week, pack the dressing and salad individually and ensure the greens are dried properly earlier than packing them collectively.

A cup of hen curry noodles

Make your individual cup of Prompt Pot soup at residence with this Curry Rooster Zoodle (spiralized zucchini noodles) recipe. Pack a number of jars directly to take to work for straightforward lunches all through the week.

Banana pancakes with protein

These wholesome banana muffins are filled with protein due to substances like peanut butter and Greek yogurt, whereas white entire wheat flour offers them a fiber increase. Serve it for breakfast or as a fast snack.

Candy and bitter hen

This 20-minute meal gives a faster, lighter, and extra flavorful various. It is filled with contemporary, crunchy veggies and scrumptious hen nuggets, and reheats properly for takeaway lunches. In the event you like warmth, substitute the Sriracha for some ketchup.

Chickpea and Quinoa Bowl with Roasted Pink Pepper Sauce

Quinoa and chickpeas spherical out this vegetarian grain bowl with loads of plant protein. Make a batch of those scrumptious grain bowls and pack them in lined containers to retailer within the fridge for straightforward, wholesome lunches all through the week.

Smoked cauliflower eggs

Casey Barber

Smoked tempeh, generally referred to as pretend bacon, provides meaty taste to those frittata-like slices, that are nice as is or in a breakfast sandwich.

Cup noodles with shrimp kimchi

Make your individual cup of instantaneous soup at residence with this Korean noodle recipe. Pack a number of jars directly to take to work for straightforward lunches all through the week.

Freezer hen burritos

Flip leftover hen into scrumptious burrito filling! You will be thrilled to have a batch of frozen burritos available that you could microwave for an instantaneous wholesome lunch or on-the-go dinner for a busy night time.

Spring inexperienced salad with boiled eggs

This salad takes benefit of contemporary spring produce and will get slightly protein increase from hard-boiled eggs. Make this wholesome lunch salad meal by mixing collectively a salad base and cooking a batch of hard-boiled eggs on the weekend. Then, you will be prepared so as to add simply an egg or two and slightly tangy French dressing for the only ready-to-use spring salad.

Vegan Bistro Lunch Field

Excellent for lunch, to-go or a stroll within the park, this vegan bistro field is stuffed with crunchy, Mediterranean-inspired greens, pita bread, creamy hummus and olives.

Bundle this creamy lentil soup within the sluggish cooker

Put together the substances for this soup months prematurely to have a whole meal prepared if you end up. Vegan lentils and vegan coconut milk make this soup creamy and incorporates loads of plant protein and a ton of fiber. To maintain it vegetarian, select vegetable broth as a substitute of hen broth.

Tropical in a single day oats

Loaded with coconut, pineapple, and mango, this straightforward in a single day oats recipe will transport you to the tropics. Put together a big meal for ready-to-eat breakfasts all through the week.

Black Bean and Quinoa Bowl

This black bean and quinoa bowl has lots of the common hallmarks of a taco salad, apart from the stir-fried bowl. We packed them with pico de gallo, contemporary cilantro, and avocado, plus a straightforward chickpea sauce to drizzle on high.

Rooster and white bean soup

As soon as once more, roasted hen can take the stress out of the dinner rush—particularly on this Italian-inspired soup that screams out for a bit of crusty bread and a glass of crimson wine.

Muffin quiche, spinach and child mushrooms

Change up your morning routine with these straightforward little vegan muffins. Earthy mushrooms and spinach pair splendidly with wealthy, creamy Gruyere cheese. Serve it on a plate with a contemporary fruit salad for a easy weekend brunch.

Vegetarian burrito bowls with cauliflower rice

Veggie meal prep burritos are more healthy and extra flavorful than takeout. Put together them early within the week for fast meals when days are busy. We use frozen cauliflower rice, a low-carb various to white or brown rice, to chop down on prep time.


This veggie-packed minestrone soup recipe is impressed by the favored Weight Watchers vegetable soup recipe. It makes an excessive amount of soup, so maintain some within the fridge for as much as 5 days and freeze the remaining in particular person parts. This manner, you will all the time have a straightforward, scrumptious vegetable soup to begin your meal or eat for lunch. Consider this vegetarian minestrone recipe as a place to begin for different wholesome soup variations, too: Add leftover chopped cooked hen, whole-wheat pasta, or brown rice to make it much more satisfying.

Breakfast popsicles with granola and yogurt

Studded with contemporary berries, these enjoyable yoghurt popsicles make an amazing on-the-go breakfast for busy mornings – excellent for teenagers and adults alike.

Clear Consuming Bento Field Lunch

Who says bento bins are only for youngsters? This wholesome bento-style lunch—full of fresh, satisfying meals—is ideal for work.

Freezer rice and bean burritos

Get monetary savings and sodium while you make a batch of selfmade frozen burritos. Mashing the beans and mixing them with tomatoes, cheese, and jalapeños earlier than filling a wholesome burrito means you get all of the substances in each chunk. Serve together with your favourite toppings — we love bitter cream, salsa, and sizzling sauce.