The Mediterranean diet is renowned for its health benefits and delicious flavors. It emphasizes whole foods, healthy fats, and plenty of vegetables. For those following a vegetarian Mediterranean diet, meal prep can help save time in the kitchen while ensuring you enjoy nutritious and tasty meals throughout the week. Here are three diverse examples of Vegetarian Mediterranean Diet Meal Prep that are easy to prepare and packed with flavor.
This refreshing salad is perfect for a light lunch or as a side dish. It’s rich in protein from quinoa and bursting with fresh herbs and vegetables.
Start by rinsing 1 cup of quinoa under cold water. Next, cook it according to package instructions, usually in 2 cups of vegetable broth for added flavor. Once cooked, let it cool. Meanwhile, finely chop 1 cup of parsley, 1/2 cup of mint, and 1 diced cucumber. In a large bowl, combine the cooled quinoa, chopped herbs, and cucumber. For the dressing, whisk together the juice of 2 lemons, 1/4 cup of olive oil, 1 minced garlic clove, and salt and pepper to taste. Pour the dressing over the salad, mix well, and let it sit in the fridge for at least 30 minutes for the flavors to meld. This salad keeps well and can be stored in airtight containers for up to 4 days.
These stuffed peppers make a hearty and satisfying meal. They are versatile and can be prepared in advance for a quick dinner.
Start by preheating your oven to 375°F (190°C). Cut the tops off 4 bell peppers and remove the seeds. In a skillet, heat 1 tablespoon of olive oil and sauté 1 chopped onion and 2 minced garlic cloves until softened. Stir in 1 can of chickpeas (drained and rinsed), 1 cup of cooked brown rice, 1 teaspoon of cumin, and 1 teaspoon of smoked paprika. Mix in 1/2 cup of chopped sun-dried tomatoes and 1/2 cup of feta cheese (optional). Fill each bell pepper with the mixture and place them upright in a baking dish. Drizzle with olive oil and bake for 30-35 minutes until the peppers are tender. Serve with a dollop of tzatziki or plain yogurt.
These wraps are great for a quick lunch or snack and can be customized based on your preferences or what you have on hand.
Start by spreading 1/4 cup of hummus onto a whole-grain wrap. Layer with fresh spinach, sliced cucumbers, grated carrots, roasted red peppers, and crumbled feta cheese. Sprinkle a handful of olives and add a drizzle of balsamic glaze for extra flavor. Roll the wrap tightly, then slice in half to make it easier to eat. These wraps can be made ahead of time and stored in the fridge for up to 3 days, wrapped in parchment paper to keep them fresh.