Mediterranean Salad Meal Prep


Vibrant, healthy & satisfying

No sad desk lunches ever again! Salad meal prep can be delicious, healthy, filling and easy all at once. Treat yourself to flavorful, vibrant and healthy meals with just a tiny bit of advanced cooking. If food is love, this salad meal prep is ultimate self-love!

Meal prep from the garden

When you grow food in the garden, your backyard basically becomes the grocery store. Meals are planned around what’s fresh and ready to harvest, not based on the specific ingredients for a recipe. You learn to substitute like nobody’s business. Too hot outside for spinach to grow? Use some chard instead. Lettuce a little too bitter? Try some finely chopped kale.

This Mediterranean salad meal prep plan was inspired by what’s growing in my garden right now. If some of the ingredients are different in your garden or farmer’s market, feel free to improvise.

Salad meal prep tips

What I love about this vegetarian salad meal prep is how many dips are involved. If you want to know my love language it’s that DIPS ARE LIFE and bring me many many CONDIMENTS FOREVER!

  • It’s all about the sauces: Using many different kinds of dips/sauces/condiments keeps your meal prepped salads interesting each day. There are endless combos to eat with your salad or to snack with some crackers and bread.
  • Keep greens fresh & dry: The key to keeping meal prep salad fresh throughout the week is to use very dry and very fresh greens. Crispy lettuce varieties will hold up the best.
  • Use clear containers: If buying cute containers for yourself to meal prep makes it easier to eat well, I say do it. I also like being able to see what’s available to eat right away when I open the fridge. Plus, look how pretty these salads are!

Meal prep salad ideas

The best meal prep is healthy, satisfying and involves just a little treat here and there. Here’s my favorite Mediterranean Salad Meal Prep Combination:

  1. Falafel Salad Bowl with Grated Carrots and Watermelon Radish
  2. Quinoa Tabbouleh
  3. Marinated Feta with Lemon & Thyme
  4. Whipped Tahini with Urfa Chile
  5. Greek Yogurt with Fresh Dill & Sumac
  6. Botanica’s Beet Walnut Dip

Salad Meal Prep Tips:

How long can a meal prep salad last in the fridge?

Typically 5 days if you’re using very fresh and dry ingredients. Keep all dressings/dips/condiments separate from the salad and mix right before serving.

Can you pre-make salads for the week?

Yes! If you use very fresh greens and keep the dressing separate, salads are great for meal prep.

Can I use pre-made dips instead of making them from scratch?

Yes! If you’re short on time, you can use pre-made hummus, greek salad dressing or babaganoush.

What other toppings would be good in this salad?

Try adding finely sliced cabbage and fresh cucumbers for a little extra crunch. Don’t forget the crackers and bread for dipping.

Can I freeze the extra falafel mixture?

Yes! Prep the falafel by scooping the mixture into 1/4 cup size pieces. Freeze them individually on a baking tray before transferring to a tupperware or plastic bag for storage.

Mediterranean Salad Meal Prep

Vibrant, Healthy & Delicious
Servings 4
Prep Time 1 hour


Falafel Salad Bowl

  • 1 head crisp lettuce
  • 1 watermelon radish sliced into half moons
  • 1 carrot grated
  • 1 cup oat flour or oats ground into flour
  • 1 shallot
  • 2 cans chickpeas drained, rinsed
  • 2 cups chopped chard or spinach
  • 1 cup parsley
  • 1 cup cilantro
  • salt
  • 1/4 cup olive oil
  • sesame seeds as garnish

Quinoa Tabbouleh

  • 1 cup quinoa
  • 1 garlic clove minced
  • 1/2 lemon juiced
  • 1 pint chopped tomatoes cherry or saladette
  • 1/2 cup parsley finely chopped
  • 1/2 cup mint finely chopped
  • 1 scallion sliced
  • olive oil
  • salt

Marinated Feta with Lemon & Thyme

  • 1 package sheep milk feta
  • 1/2 lemon thinly sliced
  • 1 sprig thyme
  • 1/3 cup olive oil
  • black pepper

Whipped Tahini with Urfa Pepper

  • 1/2 cup tahini
  • 1/2 cup water
  • 1 garlic clove
  • 1/2 lemon juiced
  • salt
  • Urfa pepper as garnish

Greek Yogurt with Dill & Sumac

  • 1 cup greek yogurt sheep's milk preferred or vegan
  • 1/4 cup dill finely chopped
  • 1 tbsp sumac
  • salt


Falafel Salad Bowl

  • Make the falafel. Using a food processor, blend oats, chard, parsley, cilantro, chickpeas, shallot & salt. While the food processor is running slowly pour in olive oil until mixture comes together. It should be scoopable with a spoon without falling apart.
  • Heat a cast iron pan over medium heat and add a glug of olive oil. Scoop falafel mixture using a 1/4 cup measuring cup and fry until golden brown on each side. Remove from heat.
  • While the falafel is cooking, prep the salad. Wash and dry the lettuce and chop to your desired size. Add to the containers with grated carrot and sliced watermelon radish. Add falafel when cool and sprinkle with sesame seeds.

Quinoa Tabbouleh

  • Cook quinoa as instructed on the package and set aside to cool.
  • In a medium bowl combine the chopped parsley, mint, garlic, scallions & tomatoes. Add the quinoa and mix. Dress with a squeeze of lemon, a glug of olive oil and salt to taste.

Marinated Feta with Lemon & Thyme

  • Combine all ingredients in a small saucepan and gently heat for about a minute. Remove from heat and let cool before packing.

Whipped Tahini with Urfa Chile

  • In a food processor, combine tahini, garlic, lemon & salt. With the food processor running, slowly pour in the water. You may need to scrape down the sides a few times. Keep the food processor running for a few minutes to reach desired consistency. Add more water as desired.
  • Garnish with Urfa pepper.

Greek Yogurt with Dill & Sumac

  • Combine all ingredients in a small bowl and whisk until smooth.
Course: Savory

Did you make this recipe?

Please let me know how it turned out for you! Leave a comment below and tag @growingwithgertie on Instagram.

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