2-hour meal prep: mediterranean veg-out


Time from start to finish: 2 hours
Difficulty level: easy peasy

This Mediterranean veg-out requires a lot of dicing, slicing, and chopping. Turn on your favorite show (I’d suggest Chopped, purely for the pun) and get to work. Within 2 hours, you’ll have a quick, protein-packed breakfast; a hearty soup; a comforting ancient grain; and a fresh, crunchy salad.

All the recipes featured in this week’s meal prep are vegetarian, done the right way — full of veggies, with a variety of flavors and textures. You can eat each of these as separate meals, or mix-and-match. I love bringing this farro dish with the salad for a filling lunch, or serving the roasted red pepper and tomato bisque with an avocado toast for a quick, healthy dinner.

These recipes are all inspired by the Mediterranean diet, which encourages eating a variety of vegetables, fruits, healthy fats, and whole grains, as well as a glass of red wine (that’s one) each day. You’ll need to have some wine for the wine-drunk mushroom farro risotto anyway — I’d suggest buying a cabernet sauvignon Bota Box, which will go wonderfully with all of these recipes.

For a quick tutorial on how to dice anything, watch this video. In these recipes, you’ll need to know how to dice (make cubes), small dice (make small cubes), mince (make as tiny as possible), and rough chop (as it sounds).

Treat yourself to some really good dark chocolate (like this crazy good stone-ground Mexican chocolate) as dessert with these meals. Buon appetito!


Nothing like a little Sinatra to get you in the mood to cook. I’d recommend “This Is: Frank Sinatra” on Spotify, if you aren’t in the mood for Chopped.


breakfast: 5-minute veggie omelet

soup: roasted red pepper and tomato bisque

grain: wine-drunk mushroom farro risotto

salad: crunchy mediterranean salad (stored in mason jars)


  • Large pot
  • Cutting board and knife
  • Immersion blender [here’s my favorite one on Amazon] (or blender)
  • Mason jars or other containers
  • Nonstick small skillet
  • Nonstick large skillet
  • Mixing bowl
  • Spatulas



  • 1 lemon
  • 1 large cucumber, cubed
  • 1 pint cherry tomatoes, cut in half lengthwise
  • 1 bunch radishes, sliced
  • 4 cups romaine lettuce, chopped
  • 1 red onion, small diced
  • 2 green peppers, small diced
  • 1.5 pints mushrooms, 1/2 pint small diced and 1 pint roughly chopped
  • 2 white onions, diced
  • 12 baby carrots, diced (buy a bag, eat the leftovers as snacks)
  • 2 stalks of celery, diced (buy a bag, eat the leftovers with nut butter as snacks)
  • 3 cloves garlic, minced


  • 2 dozen eggs
  • 1/2 cup feta cheese, crumbled
  • 1.5 packages grass-fed butter (like Kerrygold)



  1. :00 For the salad: Mix all salad dressing ingredients in a bowl or mason jar. Store in fridge until ready to use.
  2. :05 Do all your chopping for the salad, omelets, farro, and soup [i.e., all your produce]. Put all omelet veggies in a container and place in fridge. 5-minute veggie omelet: done!
  3. :25 Start your farro: perform steps 1-6.
  4. :40 Start your soup: follow steps 1-4. Allow to simmer for the next hour.
  5. :55 Finish your farro: Perform steps 7-9. wine-drunk mushroom farro risotto: done!
  6. 1:10 Toast your pine nuts: Heat a small skillet over medium heat. Add about a teaspoon of EVOO, swirl around the pan, then toss in the pine nuts. Do not leave the pine nuts unattended or you will burn them. Toss the pine nuts around in the pan as they heat until they are fragrant and golden in color.
  7. 1:20 Divide your dressing and feta into the bottom of 4 mason jars. Then, add your tomatoes, topped by the pine nuts and the rest of your veggies – 1 of your peppers (the larger dice), your radishes, cucumbers, and onions. Finally, stuff as much romaine into each mason jar as possible. crunchy mediterranean salad: done!
  8. 1:35 Clean up a little 🙂
  9. 1:50 Finish your soup: Blend the soup with an immersion blender, and allow to simmer for another 30 minutes. Stir cream in if you want (off the heat).  roasted red pepper and tomato bisque: done!


Use your leftover veggie stock from the soup/farro in your veggie omelets! Bring the baby carrots and celery with your lunch as a snack with some nut butter.

2 thoughts on “2-hour meal prep: mediterranean veg-out

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