15 Easy Mediterranean Diet Meal Prep Recipes | Meal Prep on Fleek (2024)

FAQs

Can you meal prep a Mediterranean diet? ›

The Mediterranean diet is one of the healthiest eating patterns around, and it can be especially easy to follow with these recipes. You can meal-prep breakfast, lunch and dinner, and each of these dishes require no more than three steps to make.

Plant based, not meat based

The foundation of the Mediterranean diet is plant foods. That means meals are built around vegetables, fruits, herbs, nuts, beans and whole grains. Moderate amounts of dairy, poultry and eggs are part of the Mediterranean diet, as is seafood.

While no diet offers a 'magic pill' for weight loss or health challenges, the Mediterranean Diet, backed by the findings from the PREDIMED-Plus study, presents a scientifically supported option for those looking to reduce belly fat.

The Mediterranean diet is high in plant-based foods such as vegetables, fruits, whole grains, beans, nuts, seeds, and olive oil. Foods not allowed include processed red meats, heavily processed foods, refined grains, alcohol, butter, and refined/processed/hydrogenated oils.

Common Mediterranean Breakfast Foods

Yogurt: We love Greek yogurt which is higher in protein, and lower in sugar. Eggs: A great source of protein and healthy fats. Oats: A healthy whole grain used in oatmeal and baked goods. Fruit: All types of fruit are encouraged on the Mediterranean diet.

Having different types of rice can be confusing as to whether all are allowed on the Mediterranean diet. Worry not because you can consume any type of rice, while on the diet, be it white, brown, or basmati rice. Still, whole grain rice is preferable, as it contains more fiber and various micronutritious.

Cheese & Yogurt

Dairy products common to the traditional Mediterranean Diet include: brie, chevre, corvo, feta, haloumi, manchego, Parmigiano-Reggiano, pecorino, ricotta, yogurt (including Greek yogurt).

How many eggs per week on a Mediterranean diet? ›

Egg yolks. Egg yolks have saturated fats that can raise your cholesterol. Most healthy people can eat up to four to six egg yolks per week while following a Mediterranean diet, but to get some of the benefits of eggs without the negatives, stick to egg whites whenever you can.

And as plant-based protein sources that are high in good and unsaturated fats, peanuts and peanut butter are a natural fit within Mediterranean and Flexitarian ways of eating. Unfamiliar with the Mediterranean and Flexitarian diets?

In addition, one of the studies in the review found that participants lost an average of 8.7% of body weight on the Mediterranean diet after 12 months. Long-term adherence to the diet is associated with reduced risk of gaining back the weight that was lost.

“Food is to be enjoyed, and the Mediterranean diet promotes a healthy relationship with food. 'Cheating' is part of the Mediterranean diet. You just continue the next day as if nothing happened.”

The diet has no restrictions, meaning there's nothing you have to completely avoid — you just can't eat foods in unlimited quantities. This can make it a little more refreshing for people who don't want to cut out certain foods entirely.

Years of research have shown that the Mediterranean Diet is one of the healthiest around. For weight loss, stick with it more than 6 months (preferably forever), get regular exercise, and watch your portions. Is It Good for Certain Conditions? This diet scores big for heart health and longevity.

Research supports the use of the Mediterranean diet as a healthy eating pattern for the prevention of cardiovascular diseases, increasing lifespan, and healthy aging. When used in conjunction with caloric restriction, the diet may also support healthy weight loss.