Low-Calorie Mediterranean Meal Prep: My story with this recipe starts one fall afternoon in Tuscany. The scent of roasted vegetables drifted through my childhood home, mingling with herbs from the garden. Years later, as I embraced gluten-free and nourishing foods, I longed to recreate those bold Mediterranean flavors, but in a lighter, prep-friendly format.
That’s when I developed this flexible, vibrant meal prep recipe. It combines seasonal ingredients, heart-healthy fats, and plant-forward protein, without sacrificing satisfaction. Whether you’re managing weight, following a gluten-free diet, or just love bold, clean flavors, this dish is one you’ll come back to.
Low-Calorie Mediterranean Meal Prep
Equipment
- large mixing bowl
- cutting board
- chef’s knife
- Oven (for optional protein)
- meal prep containers
Ingredients
Salad Base
- 1 cup cooked quinoa
- 1 can chickpeas 15 oz, rinsed
- 1 cup cherry tomatoes halved
- 1 red bell pepper chopped
- 1 medium cucumber diced
- 0.5 small red onion finely chopped
- 0.25 cup chopped olives
- 1 lemon juice of
- 2 tbsp extra virgin olive oil
- 1 tsp dried oregano
- salt and pepper to taste
- fresh parsley chopped, for garnish
- 1 cup crumbled feta or dairy-free alternative
Optional Protein
- grilled chicken, salmon, or baked tofu optional, cooked and sliced
Instructions
- If adding grilled chicken or salmon, season with lemon juice, oregano, salt, and pepper. Roast at 400°F (200°C) for 20–25 minutes until cooked through.
- Let quinoa cool completely before using to avoid wilting vegetables. Prep all vegetables while it cools.
- In a large bowl, combine chickpeas, tomatoes, cucumber, red onion, bell pepper, olives, and cooled quinoa.
- Drizzle with olive oil and lemon juice. Add oregano, salt, and pepper. Stir gently to combine.
- Fold in crumbled feta and chopped parsley. Divide mixture into 4–5 containers.
- Top with or serve alongside optional protein. Store in fridge up to 5 days. Best enjoyed cold or at room temperature.
Notes
Nutrition
Ingredients for Balanced Meal Prep Bowls
This recipe is more than a salad, it’s a fresh, protein-rich base for a week of nourishing meals. You can mix and match it with different proteins or pair it with other low-cal favorites from the site like Zucchini Noodles Low-Calorie Recipe or these Chicken Meal Prep Recipes for Weight Loss.
You’ll Need:
- 1 cup cooked quinoa
- 1 can (15 oz) chickpeas, rinsed
- 1 cup cherry tomatoes, halved
- 1 red bell pepper, chopped
- 1 medium cucumber, diced
- 1/2 small red onion, finely chopped
- 1/4 cup chopped olives
- Juice of 1 lemon
- 2 tbsp extra virgin olive oil
- 1 tsp dried oregano
- Salt and pepper, to taste
- Chopped parsley (fresh)
- 1 cup crumbled feta (or dairy-free alternative)
- Optional protein: grilled chicken, baked tofu, or salmon
For variety, serve it alongside meals like Greek Chicken Bowls with Brown Rice or Roasted Salmon with Broccoli and Quinoa.
Step-by-Step Instructions for a Week of Ease
1. Cook & Cool
If adding chicken or salmon, season lightly with lemon, oregano, salt, and roast at 400°F for 20–25 minutes. Prepare your quinoa ahead or cook fresh. Let it cool fully.
2. Chop & Combine
In a large bowl, toss together chickpeas, tomatoes, cucumber, red onion, bell pepper, olives, and quinoa. Drizzle with olive oil and lemon juice, sprinkle in oregano, salt, and pepper.
Add the crumbled feta and chopped parsley. Stir gently to combine everything evenly.
3. Store for the Week
Divide the salad into 4–5 meal prep containers. Add grilled protein on top or on the side. Store in the fridge for up to 5 days.
These bowls pair beautifully with other easy-prep ideas like the Mediterranean Chickpea Salad Meal Prep or Weight Loss Meal Prep Recipes from my site.
Tips for Low-Calorie Mediterranean Success
- Embrace herbs: Fresh oregano, basil, or dill add bold flavor with zero calories.
- Choose seasonal produce: Swap in roasted squash or eggplant for fall flair.
- Healthy fats are key: A drizzle of quality olive oil helps with absorption and taste.
- Batch cook efficiently: Prep a double batch and rotate in different proteins.
Want to keep it fresh? Consider rotating this dish with hearty vegetarian options like the Vegetarian Meal Plan for Weight Loss or hydrating options such as 7-Day Gluten-Free Breakfast Meal Prep Plan.
Variations & Add-Ons for Every Taste
Gluten-Free & Dairy-Free Adjustments
This meal prep is naturally gluten-free. For dairy-free, just skip the feta or use a plant-based version. Add avocado for creamy texture or sprinkle in roasted seeds.
Flavor Boosters
- Add grilled eggplant, zucchini, or blistered cherry tomatoes.
- Try a harissa yogurt drizzle for a spicy twist.
- Include hummus on the side for extra satisfaction.
Looking for warm prep-friendly meals? Pair with one-pan meals like the Gluten-Free Chicken Piccata with Capers or Lemon Herb Gluten-Free Chicken Skillet.
Storage & Serving Tips
- Chill properly: Let the mix cool before storing to preserve crunch.
- Use glass containers: They keep flavors fresh and are microwave-safe.
- Keep dressing separate: For extra crunch, add lemon and oil right before serving.
- Best within 4–5 days: After that, the veggies start to lose texture.
Conclusion
This Low-Calorie Mediterranean Meal Prep isn’t just about nutrition, it’s a celebration of simplicity, freshness, and fall-inspired flavors. Whether you’re prepping for the workweek or just want quick, wholesome meals on hand, these bowls are endlessly flexible and deeply satisfying.
You can build a whole week around them, or pair with other Mediterranean-inspired recipes for a plan that feels anything but boring. Most importantly, you’re making food that loves you back.