We independently select these products—if you buy from one of our links, we may earn a commission. All prices were accurate at the time of publishing.
Though seafood and lean protein like chicken is acceptable on the Mediterranean diet, this weekend’s Power Hour is strictly plant-based. It’s great for vegetarians and anyone who’s looking to eat less meat. Carve out about two hours for meal prep on Sunday, and you’ll be rewarded with an entire week of wholesome and colorful breakfasts, lunches, and dinners.
More Mediterranean Diet meal prep plans:
This week’s shopping list is focused on the Mediterranean diet staples like vegetables, fruit, whole grains, and vegetarian-friendly protein, plus a few pantry items. It assumes staples like olive oil, salt, and pepper are already on hand.
Power Hour: How I Get the Prep Done
A Week of Vegetarian Mediterranean Diet Meals
Enjoy a bowl of Greek yogurt sprinkled with muesli and a clementine or banana at home or take it to go.
Tuesday, Mushroom Barley Soup: Pack up two portions of soup.
Thursday, White Beans with Greens: Divide the rest of the white bean and chard mixture into two portions and pack each with a jammy egg.
Monday and Thursday, Mushroom Barley Soup: Rewarm two portions of soup for dinner and serve with grainy bread, if desired. Serve with arugula dressed with some of the prepared oregano dressing, if desired.
Tuesday, Sweet Potatoes with Chickpea Tomato Sauce: Rewarm the baked sweet potatoes and half of the chickpea tomato sauce in the microwave and split and fill the potatoes with the sauce. Serve with arugula dressed with some of the prepared oregano dressing, if desired.
Wednesday, Crispy White Beans with Greens with Jammy Egg: Cook 4 jammy eggs and rewarm half of the white bean and chard mixture in a skillet on the stovetop. Divide the mixture among two bowls and top each with a halved jammy egg and red pepper flakes.
Friday, Chickpea Tomato Pasta: Boil 6 ounces of dried penne pasta and rewarm the rest of the chickpea tomato sauce while it cooks. Toss the cooked pasta with the warmed sauce. Serve with arugula dressed with some of the prepared oregano dressing, if desired.
Power Hour Meal Prep is the series where we help you put it all together. We show you how to eat well during the week with an hour or two of Power Hour prep over the weekend. Every plan is different; mix and match to find your own personal sweet spot.
Dining and Cooking