Power Hour Meal Prep

Meal Prep Plan: How I Prep a Week of Easy, Spring-Inspired Mediterranean Meals

updated May 26, 2022
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five spring inspired meals laid out
Credit: Photo: Joe Lingeman; Food Styling: Brett Regot; Prop Styling: Stephanie De Luca
Credit: The Kitchn

When you think of Mediterranean-style meals, lush, colorful, feel-good food is top of mind. As we finally dig our heels into a long-awaited spring and summer, this vibrancy is exactly what we’re craving, and exactly what this Power Hour celebrates.

In about two hours, you can meal prep a week of breakfasts, lunches, and dinners that are not only centered around the wholesome Mediterranean diet, but also rich with flavor and brightness. Most meals take advantage of seasonal produce favorites, such as asparagus, peas, radishes, and arugula — they’re sure to make you forget about the long months of winter behind you. Here’s how to tackle this meal prep plan.

Credit: Photo: Joe Lingeman; Food Styling: Brett Regot; Prop Styling: Stephanie De Luca

Meal Prep Goals

  • Breakfast: A ready-to-eat option that’s light yet satisfying.
  • Lunch: Vegetable-focused choices that have enough protein to power your afternoon.
  • Dinner: Simple, spring-foward meals that are easy to pull off.
  • Nutritional Goals: A Mediterranean diet-inspired week that’s full of feel-good vegetables, whole grains, healthy fats, and beans (plus an end-of-the-week pasta dinner with a glass of wine!).
Credit: The Kitchn

Meal Prep Plan Snapshot

  • Feeds: 2 adults 
  • Prep Time: About 2 hours
  • Meals Covered: About 80% (no set weekend meals, but there will be leftovers from Friday’s dinner)
  • Weeknight Cooking Required? Moderate (10 to 30 minutes of simple cooking and reheating)

Meal Plan




Credit: The Kitchn

Shopping List

This week’s shopping list is a mix of Mediterranean diet staples like fresh vegetables, whole grains, beans, and healthy fats. It assumes cooking basics like olive oil, salt, and pepper are already on hand.

  • Produce: 1 yellow onion, 1 red bell pepper, 6 ounces baby spinach, 1 head garlic, 1 large bunch fresh dill, 2 large English cucumbers, 1 large bunch fresh parsley, 4 lemons, 2 shallots, 1 large bunch radishes, 4 ounces sugar snap peas, 1 avocado, 1 large romaine lettuce heart, 6 ounces baby arugula, 1 pound asparagus, 
  • Refrigerated: 1 1/2 dozen large eggs, 1 quart whole or 2% milk, 8 ounces feta cheese, 4 ounces herb and garlic goat cheese, 1 small container whole-milk ricotta cheese, 1 small chunk Parmesan cheese
  • Freezer: 1 bag frozen peas
  • Pantry: Dijon mustard, quinoa, 1 (12-ounce) jar roasted red peppers, pitted Kalamata olives, red wine vinegar, dried oregano, chickpea flour, farro, 1 can chickpeas, 4 (6-ounce) cans wild salmon, mayonnaise, 1 pound dried bucatini or other long pasta
  • Other: Whole-wheat pita bread
Credit: The Kitchn

Power Hour: How to Get the Prep Done

  1. Make the egg casserole. While the oven heats to 375°F, prepare the egg casserole and bake according to recipe instructions. Cool completely.
  2. Prepare the quinoa salad. While the egg casserole bakes, make the quinoa salad according to recipe instructions.
  3. Cook the farro. Make the farro for the chickpea and feta salad.
  4. Marinate the chickpeas and feta. Prepare the marinated chickpeas and feta according to recipe instructions.
  5. Make the socca batter. Whisk together the chickpea flour, water, garlic, olive oil, and salt for the socca pizza in a medium bowl.
  6. Refrigerate the prepped items. Cover the egg casserole, quinoa salad, and socca batter with plastic wrap. Store the cooked farro and marinated chickpeas and feta separately in airtight containers. Transfer everything to the refrigerator.
Credit: Kitchn
Credit: The Kitchn
Credit: Shelly Westerhausen

A Week of Spring-Inspired Mediterranean Meals


Enjoy a square of egg casserole rewarmed briefly in the microwave. Stuff it inside half of a split pita, if desired.


  • Monday, Tuesday, Wednesday, and Friday, Mediterranean Quinoa Salad: Enjoy a portion of quinoa salad cold or at room temperature.
  • Thursday, Leftover Chickpea and Feta Salad: Finish of the rest of Wednesday night’s dinner salad.


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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.