One of the biggest deterrents to eating healthy is time. So many of our health coaching and retreat guests express being time-starved or not knowing how to plan and meal prep. Because of that, we thought we would put together an easy meal prep guide with a week’s worth of meals that are simple to make and also tasty.

The Mediterranean diet is one of the most sustainable and research-backed ways of eating for long-term health. It emphasizes whole foods, lean protein, healthy fats, fiber-rich vegetables, and simple preparation—making it ideal for busy weeks when you still want nourishing, balanced meals.

This meal-prep approach focuses on:

Simple, whole-food ingredients
Lean protein at every meal
Healthy fats like olive oil, nuts, and olives
Fiber-rich vegetables for digestion and blood sugar balance
Easy, repeatable meals that don’t feel boring

With just a couple of hours in the kitchen, you can set yourself up for a full week of Mediterranean-style meals that are satisfying, flavorful, and realistic.

If you’re looking for even more ways to simplify healthy eating, we’ve created The Mediterranean Diet Refresh complete with everything you need for success. But let’s get to the free info first…

Step 1: Plan Your Meals (15 minutes)

Instead of planning something different every day, we’ll use a mix-and-match approach. You’ll prep a few core components and rotate them throughout the week.

Sample Mediterranean Meal Plan

Meal descriptions with directions are listed below ↓

Breakfast Options

Greek yogurt with berries & walnuts
Egg muffins with spinach, tomato & feta

Lunch Options

Grilled chicken Mediterranean bowl
Tuna & white bean salad

Dinner Options

Lemon herb salmon with roasted vegetables
Turkey zucchini skillet with olives & herbs

Snack Options

Cottage cheese with cucumber
Hard-boiled eggs
Hummus with fresh veggies

Step 2: Make a Shopping List & Gather Ingredients (15 minutes)

Mediterranean eating is all about quality basics. Focus on whole foods and simple ingredients you can use across multiple meals.

Sample Shopping List

Proteins

Chicken breasts
Salmon fillets
Lean ground turkey
Eggs
Plain Greek yogurt
Canned tuna (in olive oil or water)

Vegetables

Spinach
Zucchini
Bell peppers
Cherry tomatoes
Cucumber
Red onion
Broccoli or cauliflower

Healthy Fats

Extra virgin olive oil
Kalamata olives
Walnuts or almonds

Carbs & Fiber

Quinoa or lentils
White beans (canned, rinsed)

Herbs & Flavor

Garlic
Lemon
Oregano
Basil
Dill
Sea salt & black pepper

Step 3: Prep Ingredients (30 minutes)

Once you’re home from the store, prepping everything at once makes the cooking process fast and efficient.

Chop all vegetables (zucchini, peppers, cucumber, onion, tomatoes)
Wash and dry leafy greens
Whisk eggs with spinach, tomato, feta, salt, and pepper
Season proteins with olive oil, lemon, garlic, and herbs

Pro Tip: If time is tight, use pre-chopped vegetables or frozen options to streamline prep.

Step 4: Cook in Batches (45 minutes)

Use your oven and stovetop at the same time to maximize efficiency.

Efficient Cooking Order

1. Roast Vegetables & Salmon

Preheat oven to 400°F (200°C)
Roast vegetables tossed with olive oil for 20–25 minutes
Add salmon to the oven for the last 12–15 minutes

2. Cook Chicken & Turkey

Grill or pan-sear chicken breasts
Cook ground turkey with zucchini, garlic, olives, and herbs

3. Bake Egg Muffins

Bake at 375°F (190°C) for 15–20 minutes

4. Cook Quinoa or Lentils

Prepare 1–2 cups cooked total for the week

Step 5: Portion & Store (15 minutes)

Once everything has cooled slightly, portion meals into containers so they’re ready to grab and go.

Breakfast

2–3 egg muffins
OR ¾ cup Greek yogurt with berries and nuts

Lunch

4–6 oz protein
1 cup vegetables
¼–½ cup quinoa or beans

Dinner

4–6 oz protein
1–2 cups roasted or sautéed vegetables
Optional drizzle of olive oil

Snacks

Portion ahead for easy, balanced options during the week.

Simple Ingredient & recipe Guide - Breakfast Options

Greek Yogurt with Berries & Walnuts

¾ cup plain Greek yogurt
½ cup mixed berries
1–2 tablespoons chopped walnuts
No cooking required.

Egg Muffins with Spinach, Tomato & Feta

2 eggs
½ cup spinach (chopped)
¼ cup cherry tomatoes (chopped)
2 tablespoons feta cheese
Olive oil, salt & pepper

Cook:

Oven: 375°F (190°C)
Time: 15–20 minutes
Tip: Bake in a greased muffin tin until set in the center.

Lunch Options

Grilled Chicken Mediterranean Bowl

4–6 oz chicken breast
½ cup cooked quinoa or lentils
½ cup chopped cucumber
½ cup cherry tomatoes
1 tablespoon olive oil
Lemon, salt, pepper, oregano

Cook:

Grill or stovetop: Medium heat
Time: 5–7 minutes per side
Internal temp: 165°F (74°C)

Tuna & White Bean Salad

1 can tuna (drained)
½ cup white beans (rinsed)
¼ cup diced cucumber
¼ cup cherry tomatoes
1 tablespoon olive oil
Lemon juice, salt & pepper
No cooking required.

Dinner Options

Lemon Herb Salmon with Roasted Vegetables

4–6 oz salmon fillet
1–2 cups vegetables (broccoli, zucchini, bell peppers)
1 tablespoon olive oil
Lemon, garlic, dill or oregano

Cook:

Oven: 400°F (204°C)
Time: 12–15 minutes
Tip: Salmon should flake easily with a fork.

Turkey Zucchini Skillet with Olives & Herbs

4–6 oz lean ground turkey
1–2 cups zucchini (sliced)
2 tablespoons sliced olives
1 tablespoon olive oil
Garlic, oregano, basil

Cook:

Stovetop: Medium heat
Time: 8–10 minutes
Tip: Cook turkey until no longer pink and zucchini is tender.

Snack Options

Cottage Cheese with Cucumber

½–¾ cup cottage cheese
½ cup sliced cucumber
No cooking required.

Hard-Boiled Eggs

1–2 eggs

Cook:

Bring to a boil, cover, remove from heat
Time: 10–12 minutes, then ice bath

Hummus with Fresh Veggies

¼ cup hummus
Raw veggies (carrots, cucumber, bell peppers)
No cooking required.

Coach’s Notes

The Mediterranean diet isn’t about restriction—it’s about consistency, balance, and enjoyment.

Build meals around protein and vegetables first
Use olive oil and fats intentionally, not excessively
Keep meals simple to avoid burnout
Repeat meals you love—variety can come week to week

When eating feels easy and satisfying, consistency naturally follows.

Keep Going: Your Next Steps

Want to dive deeper? Here are a few resources to keep the momentum going:

📌 Related Posts

✓ Done-for-You Guides & Tools

Mediterranean Recipe Bundle → 150 delicious recipes
Mediterranean Diet Refresh → complete, done-for-you program
Oura Ring → Track sleep, activity, stress, metabolic health, heart health & more

SAY HELLO TO HEALTHY WEIGHT LOSS WITH THE MEDITERRANEaN DIET REFRESH

One of our most complete programs, the Mediterranean Diet is touted as one of the healthiest in the world. It’s naturally anti-inflammatory and promotes a balanced lifestyle that you can live with for good. With our program, you’ll enjoy: