Are you looking for a delicious and healthy way to meal prep that doesn’t feel restrictive? Look no further than the Mediterranean diet! Based on the traditional eating habits of those who live around the Mediterranean sea, this diet emphasizes plant-based foods, lean proteins, and healthy fats. Research has shown that following a Mediterranean-style eating pattern can lead to a lower risk of heart disease, stroke, and type 2 diabetes, as well as improved cognitive function and a longer lifespan. Here’s how to meal prep for a Mediterranean diet:

Start with the Basics 🥦🐟

The Mediterranean diet is all about fresh, whole foods. Make sure your shopping list includes plenty of:

  • Vegetables, especially leafy greens, tomatoes, peppers, onions, and eggplant
  • Fruits, such as berries, citrus, grapes, and melons
  • Whole grains, including brown rice, quinoa, whole wheat bread, and pasta
  • Legumes, like chickpeas, lentils, and beans
  • Nuts and seeds, such as almonds, pistachios, and sunflower seeds
  • Fish and seafood, such as salmon, tuna, shrimp, and mussels
  • Lean proteins, including chicken, turkey, and eggs
  • Olive oil, which is the primary source of fat in the Mediterranean diet

A colorful spread of fresh fruits and vegetables, grains, and lean proteins.

Plan Your Meals 📝👩‍🍳

Once you have your basic ingredients, it’s time to plan your meals for the week. Choose recipes that include a variety of these foods and use spices and herbs to add flavor without relying on added sugars and unhealthy fats. Some meal prep ideas for a Mediterranean diet include:

  • Sheet pan roasted vegetables with salmon or chicken
  • Greek-style salads with cucumbers, tomatoes, olives, and feta cheese
  • Quinoa and lentil bowls with roasted root vegetables
  • Whole grain pasta with tomato sauce and sautéed vegetables
  • Chickpea and vegetable stew with crusty bread
  • Omelets filled with sautéed spinach, onions, and feta cheese
  • Roasted eggplant, tomato, and chickpea salad

Make a meal plan for the week and prep as much as possible ahead of time. Chop vegetables, cook grains, and grill or bake proteins so that your meals come together quickly during the week.

A meal prep sheet with a weekly schedule, a grocery list, and a menu featuring Mediterranean-inspired meals.

Don’t Forget the Snacks 🍎🥜

Snacks are an important part of any meal plan, and Mediterranean-style snacking is all about fresh fruits, nuts, and seeds. Keep cut-up veggies and hummus or tzatziki dip on hand as well. Some ideas for Mediterranean-style snacks include:

  • Fresh fruit like apples, oranges, or grapes
  • Mixed nuts and seeds like almonds, cashews, and pumpkin seeds
  • Greek yogurt with honey and fresh berries
  • Homemade no-bake energy balls with dates, nut butter, and oats
  • Roasted chickpeas with spices like paprika and cumin

Prep snacks ahead of time so that you always have healthy choices on hand when the munchies strike.

A colorful selection of fresh cut-up fruits and nuts laid out on a plate.

Add Flavor with Herbs and Spices 🌿🧂

One of the best things about the Mediterranean diet is the delicious flavors you can enjoy without adding a ton of salt, sugar, or fat. Incorporate fresh herbs and spices into your meals to add depth of flavor and nutrition. Some essential herbs and spices in the Mediterranean diet include:

  • Oregano
  • Thyme
  • Rosemary
  • Basil
  • Mint
  • Cumin
  • Garlic
  • Lemon juice and zest
  • Red pepper flakes

Experiment with different flavor combinations to find your favorites.

A flat lay of fresh herbs like basil, thyme, and oregano, along with citrus fruits, garlic, and spices.

Make it Fun and Flexible 🎉🙌

The Mediterranean diet is not meant to be a set of strict rules, but rather a flexible approach to healthy eating. Don’t be afraid to experiment with new recipes and ingredients, and allow yourself the occasional indulgence. The Mediterranean lifestyle is also about enjoying meals with family and friends, and taking time to savor each bite.

A group of friends enjoying a Mediterranean-style meal together outdoors.

By following these tips, you can easily meal prep for a Mediterranean diet and enjoy the health benefits and delicious flavors it has to offer. Bon appétit! 🍴

A final image showing a mouthwatering spread of Mediterranean-inspired dishes, including grilled vegetables, hummus, pita bread, olives, and fresh herbs.