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Mediterranean Meal Prep

This Mediterranean Meal Prep is a vegan lunch combo that includes tabbouleh, pita bread, and hummus. It’s veggie-packed and full of delicious Eastern Mediterranean flavors!

Four meal prep containers on a blue background filled with tabbouleh, hummus, and pita bread

If you’ve taken a peak around my blog, you probably know that I am a huge fan of Mediterranean food. It’s arguably one of my favorite cuisines! There’s so much versatility in the food options, and each one is packed with delicious flavors.

Some of my favorite Mediterranean dishes include Greek Baked Feta, Portobello Mushroom Gyros, and Greek Salad Sushi.

I’m also a huge fan of tabbouleh… so much so that I feel like I could practically eat it every day! To make that dream come true, I decided to include this delicious salad in a meal prep box that I can then enjoy all week long.

This Mediterranean meal prep consists of pita, hummus, and olives in addition to the tabbouleh. It’s refreshing, satisfying, and filled with fiber! Between the hummus (with chickpeas) and tabbouleh (with bulgur), each meal has 13g protein. If you’d like to bump that number up even higher, adding a boiled egg will do the trick!

Four meal prep containers on a blue background filled with tabbouleh, hummus, and pita bread

Everything included in Mediterranean meal prep

Mediterranean meal prep is a refreshing vegan meal that you’ll look forward to each day! It’s made with three major ingredients and stays nice and fresh all week.

  • Tabbouleh: Tabbouleh serves as the greens portion of this meal prep combo (but it’s not any ordinary salad). Tabbouleh recipe here (30 minutes to make).
  • Hummus: Hummus is great for enjoying alongside the pita. Homemade hummus recipe here (5 minutes to make).
  • Pita Bread: I love eating pita bread with my Mediterranean dishes as a delicious source of carbs!
  • Toppings: Garnishes and topping options include feta, olives, and extra chopped veggies (such as red onion, pepper, and tomatoes).
  • Meal Prep ContainersThese are the containers I use (pictured in the photos).

All about the ingredients

Tabbouleh is a popular Eastern Mediterranean salad that includes tomatoes, cucumber, parsley, onion, and mint and is served cold. To complete this salad, I used bulgur to add a bit of “oompf.” If you’re unfamiliar, bulgur is a grain that includes the whole wheat, cereal germ, bran, and endosperm portions of the grain. It’s cooked by being boiled. Overall, tabbouleh is delicious and very easy to whip together.

For the hummus portion of this meal prep combo, you can make whichever flavor you’d like! Baba ganoush hummus is a classic, but chipotle, garlic, romesco, and plain hummus are also great options!

If you’d like to omit the hummus altogether, you can use tzatziki in its place. Tzatziki consists of Greek yogurt, cucumber, lemon juice, and herbs and tastes wonderful with pita.

Clear bowl of tabbouleh with other Mediterranean meal prep ingredients lying around

Pita bread is made with yeast, water, flour, olive oil, and salt. It makes a great addition to this recipe, and I love it with both the hummus and the tzatziki sauce! Most pita recipes are similar, so feel free to use your favorite. If you’d prefer a different bread, naan bread makes a great alternative.

I love to include add-ons such as feta, olives, and extra chopped veggies. In the veggie department, extra tomatoes, cucumbers, and onions always taste great! However, you can feel free to add whatever you’re feeling.

Additionally, I absolutely love using the meal prep containers that you see in the photos above. These containers have three separate compartments, and each compartment individually seals shut. This keeps the food separated and extra fresh.

More vegetarian meal prep you’ll love

Mediterranean Meal Prep

This Mediterranean Meal Prep is a vegan lunch combo that includes tabbouleh, pita bread, and hummus. It's veggie-packed and full of delicious flavors!
Print Pin Rate
Course: Main Dishes
Cuisine: Greek, Mediterranean
Keyword: Mediterranean meal prep, Mediterranean salad
Diet: Dairy-Free, Vegan, Vegetarian
Time: 30 minutes or less, 45 minutes or less
Prep: 15 mins
Cook: 15 mins
Total: 30 mins
Servings: 4 servings
Calories: 409kcal
Author: Sarah Bond
5 from 1 vote


  • 4 cups tabbouleh click for recipe
  • 1 cup hummus click for recipe
  • 4 pita breads
  • Optional extras: feta cheese, olives, sliced bell pepper


  • Tabbouleh: Prepare tabbouleh (30 minutes).
  • Hummus: Either prepare homemade hummus (5 minutes) or use store bought.
  • Assemble: Spoon tabbouleh into each meal prep container, along with a healthy spoonful of hummus, and optionally some feta, olives, or sliced peppers. Portion pita bread (either whole or sliced into triangles) in airtight bags or containers.


Stores well in the fridge for about 5 days.


Serving: 1meal | Calories: 409kcal | Carbohydrates: 58.9g | Protein: 13.4g | Fat: 14.7g | Saturated Fat: 1.5g | Cholesterol: 0mg | Sodium: 938mg | Potassium: 215mg | Fiber: 6.1g | Sugar: 1.8g | Calcium: 95mg | Iron: 3mg
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