Mediterranean Bowl Meal Prep: A 7-Day Plan for Healthy Eating

Tired of scrambling for lunch or dinner? This 7-day Mediterranean bowl meal prep plan gives you everything you need—recipes, a shopping list, and a simple assembly guide—to prep once and eat well all week.

With one relaxed Sunday afternoon of prep, you’ll be set for 7 flavorful, nourishing meals that come together in under 5 minutes per day.

Inside, you’ll find a component-based formula, a step-by-step workflow, and easy daily assembly designed to make healthy eating effortless.

Your 7-Day Game Plan: Prep Once, Eat Well All Week

Here’s what you’re getting with this plan:

What You Get: 7 nutrient-packed Mediterranean bowls with different flavor combinations each day.

Weekly Time Investment: ~2.5 hours prep on Sunday + less than 5 minutes daily assembly.

The Goal: Eliminate daily cooking stress and decision fatigue while eating healthier.

The secret is the component-based method. Instead of making seven separate meals, you prep five versatile building blocks once. Then you mix and match them throughout the week to create distinctly different bowls each day.

Monday’s lunch tastes completely different from Friday’s dinner, even though you’re using the same prepared ingredients.

The Mediterranean Bowl Formula: Your 5 Key Components

Here are your building blocks. Master these five components, and you can create endless bowls all week.

1. The Base – the hearty foundation that keeps you full. This week’s recipe: Mediterranean Herb Quinoa
2. The Protein – The satisfying, energizing element. This week’s recipes: Crispy Roasted Chickpeas + Lemon Herb Chicken
3. The Veggies – Nutrient-dense bulk and flavor. This week’s recipes: Mediterranean Roasted Vegetables + Cucumber Tomato Salad
4. The Creamy Element – Rich, satisfying texture. This week’s recipe: Homemade Mediterranean Hummus
5. The Sauce – The bright finish that ties everything together. This week’s recipe: Lemon Tahini Dressing

Your Sunday Prep: The Component Recipes

Follow these recipes to build your five components. Each one is designed to last 4-7 days and requires minimal hands-on time.

Mediterranean Herb Quinoa

Makes: 6 cups
Cook Time: 20 minutes
Cost: $3

Ingredients:

• 2 cups quinoa, rinsed
• 4 cups vegetable or chicken broth
• 2 cloves garlic, smashed
• Zest of 1 lemon
• 1 tsp dried oregano
• 1/2 tsp salt

Instructions:

1. Combine all ingredients in a pot and bring to a boil.
2. Reduce the heat, cover, and simmer for 15 minutes until the liquid is absorbed.
3. Remove from heat and let steam, covered, for 5 minutes.
4. Fluff with a fork, cool completely on a baking sheet.
5. Store airtight, up to 5 days.

Crispy Roasted Chickpeas

Makes: 3 cups
Cook Time: 30 minutes
Cost: $2

Ingredients:

• 2 (15 oz) cans chickpeas, drained, rinsed, and patted very dry
• 2 tbsp olive oil
• 1 tsp cumin
• 1 tsp paprika
• 1/2 tsp garlic powder
• 1/2 tsp salt

Instructions

1. Preheat oven to 425°F.
2. Toss chickpeas with oil, cumin, paprika, garlic powder, and salt.
3. Arrange chickpeas in a single layer on a baking sheet.
4. Roast 25–30 minutes, shaking once halfway through.
5. Chickpeas are ready when golden and crispy.
6. Cool completely, then store airtight.
7. Store at room temperature and use within 3–4 days for the best texture.

Mediterranean Roasted Vegetables

Makes: 8 cups
Cook Time: 30 minutes
Cost: $6

Ingredients:

• 1 large eggplant, cut into 1-inch cubes
• 2 bell peppers (any color), cut into chunks
• 1 large zucchini, sliced into half-moons
• 1 red onion, cut into wedges
• 3 tbsp olive oil
• 1 tsp dried oregano
• Salt and pepper

Instructions:

1. Set oven to 425°F.
2. Toss vegetables with oil, oregano, salt, and pepper.
3. Spread vegetables on two baking sheets in a single layer.
4. Roast 25–30 minutes, stirring halfway through.
5. Cool, then transfer to storage containers.
6. Refrigerate up to 5 days.

Lemon Herb Chicken (Optional Protein)

Makes: 4 cups sliced chicken
Cook Time: 15 minutes (plus marinating time)
Cost: $7

Ingredients:

• 1.5 lbs boneless, skinless chicken breasts or thighs
• 3 tbsp olive oil
• Juice of 1 lemon
• 3 cloves garlic, minced
• 1 tbsp dried oregano
• 1 tsp salt
• 1/2 tsp black pepper

Instructions:

1. Mix oil, lemon juice, garlic, oregano, salt, and pepper.
2. Add chicken, toss to coat.
3. Cover and refrigerate at least 30 minutes (up to overnight).
4. Heat the grill pan or skillet over medium-high heat.
5. Cook the chicken for 6–7 minutes per side, until the internal temperature reaches 165°F.
6. Rest 5 minutes, then slice.
7. Store in an airtight container up to 4 days.

Quick Cucumber Tomato Salad

Makes: ~5 cups
Prep Time: 10 minutes
Cost: ~$5

Ingredients:

• 2 English cucumbers, diced
• 2 cups cherry tomatoes, halved
• 1/2 red onion, thinly sliced
• 2 tbsp olive oil
• 1 tbsp red wine vinegar
• Salt and pepper

Instructions:

1. Combine cucumbers, tomatoes, and onion in a bowl.
2. Add olive oil and vinegar.
3. Season with salt and pepper to taste.
4. Stir gently to mix.
5. Store in the refrigerator for 2–3 days. If the salad becomes watery, drain excess liquid before using.

Homemade Mediterranean Hummus

Makes: 3 cups
Prep Time: 10 minutes
Cost: $3

Ingredients:

• 2 (15 oz) cans chickpeas, drained (reserve liquid)
• 1/4 cup tahini
• 3 tbsp olive oil
• 3 tbsp lemon juice
• 2 cloves of garlic
• 1 tsp cumin
• 1/2 tsp salt
• 3-4 tbsp reserved chickpea liquid (aquafaba)

Instructions:

1. Blend chickpeas, tahini, oil, lemon juice, garlic, cumin, salt, and 3 tbsp chickpea liquid in a food processor.
2. Blend very smooth, 3–4 minutes, scraping down sides as needed.
3. Add more chickpea liquid if it’s too thick.
4. Transfer to a container with a lid.
5. Refrigerate up to 7 days.

Lemon Tahini Dressing

Makes: 3/4 cup
Prep Time: 5 minutes
Cost: $2

Ingredients:

• 1/4 cup tahini
• 1/4 cup lemon juice
• 2 tbsp olive oil
• 1 clove garlic, minced
• 1/4 cup water (or more for desired consistency)
• Salt to taste

Instructions:

1. Whisk tahini, lemon juice, oil, and garlic (mixture may seize).
2. Gradually whisk in water until smooth and pourable.
3. Add salt to taste.
4. Store in a jar in the fridge up to 1 week.
5. Shake well before use.

The Sunday Workflow: Your Step-by-Step Timeline

Organization makes meal prep smooth. Follow this workflow to prep everything efficiently in 2.5 to 3 hours.

Start with Long-Cooking Items (0-5 minutes)

• Get quinoa cooking on the stovetop.
• Prep vegetables for roasting
• Prepare chicken marinade

Cascade Your Cooking (20-30 minutes)

• Put vegetables in the oven while the quinoa finishes.
• Prepare chickpeas for roasting.
• Add chickpeas to the oven when the vegetables come out.

Use Downtime Wisely (30-45 minutes)

• Make hummus and tahini dressing while things cook.
• Prep cucumber tomato salad
• Clean as you go to avoid a dish pile-up

Step 4: Finish Strong (45-60 minutes)

• Cook chicken last (it needs the most attention)
• Let the chicken rest while packing the other components.

Step 5: Label and Store (60-75 minutes)

• Pack everything into storage containers.
• Use glass containers for the best reheating.
• Keep wet and dry ingredients separate.
• Label with contents and date.

Total Time: 2.5 to 3 hours, including cleanup

Your 7-Day Assembly Guide: No Thinking Required

Each day, assemble your bowl by placing the prepped quinoa base in your container, then add the specified protein, vegetables, and toppings as directed in the daily guide. For the dressing, store it in a small container separately and add it just before eating to keep the ingredients fresh. Assembly time is under 5 minutes per bowl.

Monday – Classic Greek Bowl

Quinoa (1 cup) + Chicken (4 oz) + Roasted vegetables (1 cup) + Cucumber salad (1/2 cup) + Hummus (1/4 cup) + Tahini dressing (2 tbsp) + Feta. Bright, fresh flavors to start your week strong.

Tuesday – Vegetarian Protein Bowl

Quinoa (1 cup) + Crispy chickpeas (1/2 cup) + Roasted vegetables (1.5 cups) + Hummus (1/3 cup) + Tahini dressing (2 tbsp) + Pine nuts. Extra veggies for a plant-powered day.

Wednesday – Light and Refreshing Mediterranean

Quinoa (1 cup) + Chicken (4 oz) + Cucumber salad (1 cup) + Hummus (1/4 cup) + Kalamata olives + Lemon juice & olive oil. A lighter bowl for midweek balance.

Thursday – Plant-Based Power Bowl

Quinoa (1 cup) + Double chickpeas (crispy + hummus) + Roasted vegetables (1 cup) + Fresh spinach + Tahini dressing (3 tbsp) + Pumpkin seeds. Maximum plant protein to fuel your day.

Friday – Warm Comfort Bowl

Quinoa (1 cup, heated) + Chicken (4 oz, heated) + Roasted vegetables (1 cup, heated) over fresh arugula + Hummus (1/4 cup) + Tahini dressing (2 tbsp). A cozy, warm bowl to celebrate the end of the week.

Saturday – Abundant Buddha Bowl

Quinoa (1 cup) + Crispy chickpeas (1/2 cup) + Chicken (3 oz) + All vegetables (roasted + fresh) + Hummus + Tahini + Herbs + Nuts. Use up everything with this loaded weekend bowl.

Sunday – Back to the Classic

Quinoa (1 cup) + Chicken (4 oz) + Roasted vegetables (1 cup) + Cucumber salad (1/2 cup) + Hummus (1/4 cup) + Tahini dressing + Feta + Olives. Finish strong with the perfect Greek-style combination.

To assemble: Start with the quinoa base at the bottom of your container. Add your protein (chicken or chickpeas) and roasted vegetables. Add fresh vegetables and greens next (such as cucumber salad or spinach). Top with creamy hummus and, if specified, nuts or seeds. Keep dressings in a small, separate container and pour them only when ready to eat, to prevent sogginess.

Love this plan? Pin the guide below to save it for your next prep day!

Complete Shopping List

Use this checklist to grab everything you need in one trip.

Produce

• 1 large eggplant
• 2 bell peppers (any color)
• 1 large zucchini
• 1 red onion
• 2 English cucumbers
• 2 cups cherry tomatoes
• 8 cloves garlic total (3 for quinoa, 2 for hummus, 3 for chicken)
• 3 lemons
• Fresh parsley or dill for garnish (optional)

Proteins

• 1.5 lbs boneless, skinless chicken breasts or thighs (optional)

Pantry & Grains

• 2 cups quinoa (uncooked)
• 4 (15 oz) cans chickpeas total (2 for roasting and hummus, 2 extra for bowl assembly)
• Olive oil (about 3/4 cup total)
• Tahini (1/2 cup)
• Cumin (ground)
• Paprika
• Garlic powder
• Dried oregano
• Red wine vinegar
• Salt and pepper

Broth

• 4 cups vegetable or chicken broth

Dairy & Optional Toppings

• Feta cheese
• Kalamata olives
• Pine nuts or pumpkin seeds
• Fresh spinach or arugula

Pro Tips for Success & Second-Week Variations

Make It Stick

• Clean as you go. Wash bowls and cutting boards between tasks to avoid an overwhelming cleanup at the end.
• Let components cool completely before storing. This prevents condensation and soggy food.
• Taste and season as you prep. Components should taste good on their own before you combine them.
• Invest in quality glass containers. They reheat better and last longer than plastic.

Keep It Interesting (Week 2 Ideas)

Ready to switch things up? Try these simple swaps while keeping the same efficient workflow:

• Swap your grain: Brown rice for a nuttier flavor, farro for a pleasant chew, or pearl couscous for faster cooking.
• Rotate your protein: Grilled shrimp, baked falafel (freeze extras), hard-boiled eggs, or white beans.
• Try seasonal vegetables: Summer (grilled zucchini, corn, cherry tomatoes), Fall (roasted butternut squash, Brussels sprouts), Winter (roasted cauliflower, carrots, kale).
• Switch up your creamy element: Roasted red pepper hummus, roasted garlic hummus, baba ganoush, or tzatziki.

Your Week of Stress-Free, Healthy Eating Starts Now

This 7-day Mediterranean bowl meal prep plan gives you everything you need: recipes, a workflow, and a daily assembly guide. No more standing in front of the refrigerator wondering what to eat. No more last-minute takeout. Just simple, nourishing meals that support your health and fit seamlessly into your life.

Your next steps:

1. Save this guide to your “Meal Prep” board.
2. Pick your prep day (Sunday works for most people, but choose what fits your schedule).
3. Follow the workflow exactly the first time, then make it your own.

Within a few weeks, this becomes second nature. You’ll develop your own rhythm and preferred combinations. What once felt overwhelming becomes a straightforward routine that sets you up for success, one delicious bowl at a time.