3 Mediterranean Diet Meal Prep Recipes (Meal Prep Ideas)

3 Meal Prep Recipes: Mediterranean Bowls, Healthy Chicken Salad and Chickpea Salad. If you are looking for easy and healthy meal prep ideas, these meal prep recipes are for you! These meal prep recipes are the answer to easy, quick, and healthy lunches and dinners. Plus, these are all Mediterranean diet recipes!

👉FULL RECIPES
Mediterranean Bowls: https://themeddish.com/Mediterranean-Bowls
Healthy Chicken Salad: https://themeddish.com/Healthy-Chicken-Salad
Chickpea Salad: https://themeddish.com/Mediterranean-Chickpea-Salad

More Mediterranean Diet Recipes: https://youtube.com/playlist?list=PLNLLLtGyGf0Bn_6eMRYp3Cg469R0q45FW&si=3admE3UvrSze6iq0
30 Day Mediterranean Diet Meal Plan: https://youtube.com/playlist?list=PLNLLLtGyGf0DrTUAR3xQl7WseB06Eh2kl&si=g8KFL2c9EIppO4U8

👉POPULAR PRODUCTS
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🍅INGREDIENTS: 🍅
1️⃣ Mediterranean Bowls
▢1 cup tri-color quinoa, rinsed
▢Kosher salt
▢1 1/2 cups hummus
▢Mediterranean Cucumber Tomato Salad
▢4 to 6 ounces feta cheese, broken into large pieces
▢1/2 cup pitted Kalamata olives
▢1/2 cup pitted Castelvetrano olives
▢Harissa (optional)
▢1 cup quartered marinated artichoke hearts
▢Extra virgin olive oil
▢Aleppo pepper and/or sumac (optional)

2️⃣ Healthy Chicken Salad
For the Dijon Dressing
▢1/3 cup extra virgin olive oil
▢2 lemons
▢1 to 2 garlic cloves, minced
▢3 tsp Dijon mustard
▢1 tsp sumac
▢½ tsp paprika
For the Chicken Salad
▢3/4 lb (12 oz.) cooked chicken, shredded
▢1 to 2 shallots, chopped
▢2 celery stalks, chopped
▢1 (15 oz.) can marinated artichoke hearts, drained and chopped
▢1 to 2 ounces sundried tomatoes, chopped
▢Handful (about 1 cup packed) fresh Italian parsley, chopped
▢1/3 cup shelled walnuts, chopped
▢Salt
▢Back pepper

3️⃣ Chickpea Salad
For the Dijon Dressing
▢1 teaspoon Dijon mustard
▢1 lemon juiced
▢1 garlic clove minced
▢1 teaspoon Aleppo pepper
▢1 teaspoon sumac
▢Kosher salt
▢Black pepper
▢1/4 cup Extra virgin olive oil
For the Salad
▢2 (15-ounce) cans chickpeas, drained and rinsed
▢1 large English cucumber, chopped
▢2 cups grape tomatoes, halved
▢2 roasted red peppers, seeded and chopped (or a 16-ounce jar roasted peppers in oil)
▢1 small red onion or 2 shallots, finely chopped
▢1 cup chopped parsley leaves
▢1/2 cup chopped mint leaves
▢1 avocado, pitted and roughly chopped

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⏱️CHAPTERS⏱️
00:00​​ – Intro
00:07 – Mediterranean Bowls
02:56 – Healthy Chicken Salad
04:50 – Chickpea Salad

#MediterraneanFood #MediterraneanDiet #HealthyEating

Your top and best resource for easy Mediterranean recipes and more!

The Mediterranean Dish is the top and best website / resource for modern Mediterranean recipes & the Mediterranean diet. See more: https://TheMediterraneanDish.com.

My name is Suzy Karadsheh, Chef and New York Times Bestselling Author, and here on The Mediterranean Dish, you will find easy, wholesome, and healthy recipes that celebrate the bold flavors of the Mediterranean from Southern Europe, to North Africa, and the Middle East.

I am a true daughter of the Mediterranean. I was born on the coast of Egypt in the bustling cosmopolitan city of Port Said, the North entrance of the Suez Canal, & just a boat ride away from Italy, Greece, Turkey, Lebanon, Palestine and Israel.

Learn how to make Greek food, Italian food, Moroccan, Middle Eastern, adapted with a modern twist for all the busy cooks and moms out there! Most of our recipes abide by the Mediterranean diet, but please consult a doctor for your dietary needs.

[Music] Whenever people ask me about the Mediterranean diet, where to start, what meals to prepare first, my mind immediately goes to my simple Mediterranean bowls. Nourishing, delicious, and satisfying, these bowls are so easy to make. And even if you are anti-meal prep like I am, you can get a head start on these bowls with just one simple trick. So, here we have some grains that I prepared ahead. And I just told you that I’m not big on meal prep. I really don’t like to spend a whole lot of time in the kitchen preparing an entire meal. But one thing that I am religious about every single week is cooking one cup or two of grains. So, earlier I cooked some pearl barley and some water with a pinch of salt. No big deal. It cooks very quickly in about 20 minutes or so. And same goes with the quinoa. about 15 minutes in some water and it’s ready to go. Once they cooled, I store them in my fridge and they’re ready to use anytime this week. Once the grains are ready, really you can make these bowls in less than 10 minutes or so with things that you already have on hand. Next, I have some hummus. This will act as my protein. I’m obviously going with a vegetarian protein here, but you can add chicken, you can add salmon, anything else you like to your bowl. That’s absolutely fine. From there, I like to add a veggie. Now, if I have roasted some veggies and I have leftovers, that will go right in here. But I actually just happen to have my simple Mediterranean salad, tomatoes, cucumbers, and onions, and a little bit of parsley, little bit of extra virgin olive oil, and lemon juice to season, and it’s ready to go. But any veggies you have that you need to use up, go ahead and pull them out, chop them up, and add them to your bowl. I usually just rate my fridge for other Mediterranean things that I already have on hand like my olives. I love adding more flavor to my bowl. So, we have some artichoke hearts, pickles if you have them, anything of that nature will add some tang and flavor to the bowl. I have two different kinds of olives. They go right in here. So, it’s a flavor party. And then, of course, a little bit of feta cheese or you can keep it vegan. So far, this party is vegan, but if you want to add a little bit of feta cheese, go for it. And then you can keep it simple or add a little bit of a dressing to it or a sauce if you’ve made some. I’m just going to keep it simple and do a little bit of olive oil all over this and a little bit of oregano to season. And that’s it. This is how easily and quickly you can put together this beautiful Mediterranean diet bowl. I hope you guys give it a try soon. Everyone is talking about protein, but guess what? This bowl gives you protein, gives you fiber, it gives you a lot more in just one simple meal. That’s what the Mediterranean diet is all about. We are making my healthy chicken salad recipe. I’m going to just be honest. I’m using rotisserie chicken today. And if you have a little bit of rotisserie chicken left, go ahead and shred those and you’ve got your chicken for the chicken salad recipe. I’ve got my chicken in there and I’m going to cut some celery. Celery goes in with the chicken. Next is about a couple of shallots here, you guys. These are some dried tomatoes, and they’re kind of too big for my chicken salad. So, I’m going to give them a nice rough chop. And then I have some articho carts. These came out of a can. Nothing fancy. I’m going to give them another quick chop. So, articho carts get in. A little bit of parsley. You guys, the last bit to chop today is some walnut hearts. I like to anchor my knife down this way, you guys, when I work with nuts. And just kind of pan around. Everything goes in your one big bowl. Garlic clove, extra virgin olive oil, and we’re going to do about a/3 a cup. zest of one lemon and then juice of two lemons. 3 teaspoons of dijon mustard and then one teaspoon of sumac, half a teaspoon of paprika, and that’s all. Let’s give this all a whisk. So, just make sure that you get the mustard nicely mixed in here. All right. So, grab our chicken salad in here and we’re going to give this a quick kosher salt. Little black pepper. And then we’re going to dress this baby. Ready? Watch the magic. Give this all a mix. And that is all for our healthy chicken salad. This is a chickpea salad, not a wilty lettuce salad. It can stand alone as its own meal. You can just prep it ahead for lunch all day for a week. It’s so good. Starting with a beautiful Dijon vinegarette. Little bit of Dijon mustard about maybe a teaspoon or so. I’m going to try to wing it. Then we’re going to do some lemon juice and a little bit of garlic, salt and pepper. Aleppo pepper. About a teaspoon of this. And then a teaspoon of sumac for a little more tang and flavor. Somewhere between a/4 cup to a/3 a cup of extra virgin olive oil. It’s a chickpea salad. So, guess what is the star of this show? It’s a chickpea. The humble chickpea. I have two cans. Yep. Out of a can. No big deal. Unless you cook your chickpeas ahead of time, which is fine, too. So, two cans of chickpeas right here drained and rinsed. An English cucumber. And I just find it easy enough to split in half and then slice and then chop real small. Into the bowl we go. Next, we have a bell pepper. Easiest way is to go around the core. Then from here, we’re going to just slice it up. Chop like a pro. And we have grape or cherry tomatoes. Now, you can throw them in whole, but to me that is a waste. I actually like to open them up and allow some of their juicy goodness to kind of mingle in with the rest of the veggies. So, we’re going in with the tomato. I’m going to add in some chopped red onions, roasted red peppers. So, you can roast a couple of red peppers. I have a tutorial here for you on the channel. Or you can use a jar of roasted bell peppers. And what you want to do is you want to chop them real small or slice them up because that way you can get a bite of the roasted red peppers in every bite. Now, if you’re not serving this one right away, you can hold off on the avocado. You don’t want it to look Ah, look at that. It’s perfect. And then it’s easy to pull off the skin like so. Slice and chop the avocado. Going in with the avocado. Parsley alone is fine. Or if you have some fresh mint, basil, depending on the season and what you have available to you, you can grab some of that. Mixing the salad is just as essential. If you’re not mixing all the salad well with your dressing, you have you have missed the flavor party. So, this is a chickpea salad, not a wilty lettuce salad. It can stand alone as its own meal.