Mediterranean Diet Meal Prep Ideas - The Domestic Dietitian (2024)

Sharing recipes and ideas for Mediterranean diet Meal Prep that can be done in 15 minutes, 30 minutes or 1 hour.

Meal Prep Doesn’t Have to Take Hours

As we continue on with Mediterranean Diet Meal Prep Week, we are tackling one of the biggest misconceptions.

The #1 Myth about Meal Prep is that it requires hours to complete.

For more information, check out 6 Myths about Meal Prep that are Wrong.

We are firm believers that meal prep can take as long or short as you make it. Sharing some Mediterranean diet inspired recipes and ideas that can be meal prepped in 15 minutes, 30 minutes or 1 hour.

15 Minute Meal Prep

You can absolutely “meal prep” if you only have 15 minutes to devote to it.

Remember, meal prep doesn’t have to cooking entire meals. Meal Prep just means that you are preparing parts of a meal that will save you time in the kitchen later. This can simply mean chopping veggies, dicing onions, boiling pasta, etc.

In 15 minutes, you can easily meal prep –

1. Hard-boil Eggs

• They make a great breakfast on the go or quick mid-day snack
• Add them to salads to a protein packed meal
• Make a batch of Curry Egg Salad for lunch or quick dinner
• Check out this easy Instant Pot Hardboiled Egg Recipe

2. Wash and Slice Fruit

Pre-slicing strawberries, pineapple, melon, etc can easily be used during the week for –

• Used as a topping for Greek Yogurt Bowls with Fresh Fruit
• Enjoyed as a snack with some sliced almonds or pistachios
• Added to salads or smoothies

3. Chop Veggies

Cutting carrots, slicing cucumbers, or cutting bell peppers in advance can be so helpful when you need a quick midday snack or need to save a few minutes at meal time.

4. Homemade Trail Mix

In just a few minutes, you can pull together a quick and easy trail mix that is perfect for snacks, on top of yogurt or ice cream, or something that can be taken on the go.

One of my favorite Homemade Trail Mix recipes is so simple but highly delicious.

5. Simple Vinaigrette Dressing

One of my secrets to pulling together quick meals is having a dressing or sauce on hand and ready. In just a few minutes you can have a simple vinaigrette (this is one of my favorites) on hand.

In addition to using as a salad dressing, a vinaigrette is the perfect marinade for chicken, roasted veggies or even a sauce on fish.

30 Minute Meal Prep

If you have thirty minutes to devote to meal prepping, here are some great suggestions to make your week days/nights easier.

1. Poached Chicken

Pre-cooking chicken is ag great time saver that can be used in –

• Soups
• Salads
• Added to orzo/rice/pasta
• Tacos / Burritos / Fajitas

This Instant Pot Poached Chicken Recipe is so quick and versatile.

2. Roasted Vegetables

Roasted Veggies can take some time, but if prepared in advance they can be reheated quickly during the week and used in –

• Scrambled eggs
• Salads or Grain Bowls
• Simply used as a side dish for dinner
• A delicious roasted vegetable sandwich

These Roasted Peppers with Garlic and Herbs or these Simple Greek Roasted Veggies are simple to make and taste amazing!

3. A Batch of Grains

Some of our favorite grains include – couscous, rice, pasta, farro, or quinoa. The grains are great simply as a side dish, used in grain bowls, or added to salads.

This Fast Cooking Farro is a great option if you are short on time and tastes great in this Mediterranean Diet Farro Salad.

4. Tuna Salad

Not only is tuna salad pretty budget friendly but it’s a great protein packed lunch that stores well in the fridge.

This Simple Tuna Salad recipe is one of our weekly staples.

1 Hour Meal Prep

In a single hour you can prep all the above items –

• hardboiled eggs
• sliced fruit
• chopped veggies
• trail mix
• vinaigrette
• poached chicken
• roasted veggies
• a batch of grains
• tuna salad

Plus the additional items to pull a lot of snacks and quick meals together –

1. Tzatziki Sauce – great as a dip for crackers/veggies, used as a sauce on chicken/beef, as a spread sandwiches or on top of salad.

2. Hummus

3. Frittata or Egg Muffins – make a great breakfast for busy mornings or even a breakfast-for-dinner night

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Last modified: May 1, 2023