Meal Prep Guide

Master Mediterranean Meal Prep

Spend 2-3 hours on Sunday preparing for a week of healthy, delicious meals. Complete guide to meal prep success.

Your Sunday Prep Routine

📋
Step 1

Plan Your Week

Choose 3-4 recipes and make a shopping list. Check your pantry first to avoid buying duplicates.

15 minutes
🛒
Step 2

Shop Smart

Buy fresh produce, quality olive oil, and proteins. Focus on whole foods and avoid processed items.

45 minutes
🔪
Step 3

Wash & Prep

Wash and chop vegetables. Cook grains in bulk. Prepare marinades and sauces.

1 hour
📦
Step 4

Portion & Store

Divide meals into containers. Label with dates. Store properly for maximum freshness.

30 minutes

Mediterranean Prep Checklist

🥬 Vegetables

  • Chop cucumbers, tomatoes, bell peppers
  • Wash and dry leafy greens
  • Roast a tray of mixed vegetables
  • Prep garlic and onion base

🍚 Grains & Proteins

  • Cook a batch of quinoa or rice
  • Grill several chicken breasts
  • Hard-boil 6-8 eggs
  • Prepare hummus or tzatziki

Storage Tips & Shelf Life

Vegetables

  • • Store leafy greens with paper towel to absorb moisture
  • • Keep tomatoes at room temperature for best flavor
  • • Root vegetables last weeks in cool, dark place
  • • Cut vegetables last 3-4 days in airtight containers

Proteins

  • • Cooked proteins: 3-4 days refrigerated, 3 months frozen
  • • Marinate proteins before freezing for extra flavor
  • • Store fish on ice if cooking within 24 hours
  • • Canned tuna/beans: pantry staple for quick meals

Grains

  • • Cooked grains: 4-5 days refrigerated, 3 months frozen
  • • Store uncooked grains in airtight containers
  • • Batch cook quinoa, rice, or farro for the week
  • • Reheat with a splash of water to prevent drying

Dips & Sauces

  • • Hummus: 1 week in refrigerator
  • • Tahini sauce: 2 weeks refrigerated
  • • Pesto freezes well for 3 months
  • • Olive oil-based sauces at room temperature

Best Containers for Meal Prep

Glass Containers

Glass Containers

  • ✓Durable
  • ✓Microwave safe
  • ✓Doesn't stain
  • ✓Eco-friendly
Mason Jars

Mason Jars

  • ✓Great for salads
  • ✓Portion controlled
  • ✓Inexpensive
  • ✓Stackable
Bento Boxes

Bento Boxes

  • ✓Built-in compartments
  • ✓Leak-proof
  • ✓Portion sizes
  • ✓Portable

Sample Sunday Prep Schedule

10:00 AM
Review meal plan & create shopping list
10:30 AM
Grocery shopping
12:00 PM
Wash and chop all vegetables
1:00 PM
Cook grains (quinoa, rice) while roasting vegetables
2:00 PM
Grill proteins (chicken, fish)
3:00 PM
Make sauces and dips (hummus, tahini)
3:45 PM
Portion meals into containers
4:00 PM
Clean kitchen & relax!

Ready to Start Meal Prepping?

Get our complete 7-day meal plan with a full shopping list to get started.

Get Meal PlanShopping List