How Mediterranean Meal Prep will Transform Your Week

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In this edition of Meal Prep, Mike takes you on a journey through the undeniable freshness of the Mediterranean palette. Learn how to make the most incredible hummus, irresistible pickles, addictive pita bread, and many more dishes all at home.
00:00 - Intro
00:33 - Roasted Beet Dip
03:15 - Turnip Pickles
05:40 - Lamb Patties
08:17 - Fresh Pita Bread
11:05 - Tzatziki Yogurt Sauce
13:20 - Hummus
14:53 - Mediterranean Salad
More Meal Prep - • How I make 18 Meals fr...
The complete breakdown and recipes for this video
prohomecooks.com/recipes/medi...
Follow me on instagram @lifebymikeg for behind the scenes action!
All music provided royalty free by Epidemic Sound
Video Credits
Creator and Host - Mike G
Producer - McGraw W @McGraw_Wolfman
Co-Editor and Producer - Hayden H @haydenhoyl
Blog Writer - Alex C @threhungrybellies

[@Becoming0ne]

I would love to see a slow cooker series. Or a multi cooker series. Or even a one sheet pan series. One pot series. I think you get the theme…easy, throw together but healthy, full of flavour and filling.

[@generallywolf4173]

This reply was when this was at 69 likes, NOICE.

[@slamvibes]

he'd be good at this he clearly has no time for progressing himself but just backtracking to 'let us know' what we've been missing?

[@marelunareikiasmr]

I second this! 😏

[@alainadacosta1222]

Yes that would be great! And some veggie one pot meals would be appreciated

[@mr.c.493]

This is a fantastic idea!

[@lunie2983]

Tip for hummus from a damascene, add fat! traditionally it's topped off with a spoon of ghee (heavy but mindblowing), but most locals just go with olive oil now. By the way, the reason the chickpeas are soaked is to avoid bloating, so you might not want to skip that if you are eating it too often! And Usually, we add quite a bit of cumin as it packs on flavor and is also great for the bloating... when we go all out on chickpeas we usually drink boiled cumin with a bit of lemon and salt instead of tea to calm things down... try it out!

[@sandrawiersma2512]

Also, those same lectins that cause bloating interfere with mineral absorption! So for vegans and vegetarians who are concerned with getting enough iron and calcium, the soak must not be skipped. Obi from Middle Eats has a much better recipe, and it's definitely possible to adapt that for meal prep. (Fun to scroll through the comments and look at the different Middle Eastern takes on hummus toppings.)

[@bihuahua2600]

hi! I love hummus and have been trying to make my own but it almost always turns out bitter. I use chickpeas, a spoon of tahini, olive oil, plain water, powder cumin, lemon juice, salt, pepper, and garlic. Sometimes I'll add onion. But I can't figure out what I'm doing wrong that my hummus turns out bitter. Any ideas on how to fix this?

[@massages_for_world_peace8909]

@@bihuahua2600 I would taste each ingredient separately and see if you can isolate the taste. For me some tahinis taste bitter, even some olive oils. It might be as simple as switching brands. Curious what others think too though!

[@andresamplonius315]

@@bihuahua2600 Try to toast the cummin seeds on a pan a little before grinding them... Maybe that helps some...

[@delaneegaff6133]

@@bihuahua2600 depending on the olive oil it turns bitter when you blend it

[@ryuugureen4969]

Love your recipes! For the Hummus, I recommend you don't add the garlic, lemon and tahini to the whole batch. The way we did it back home was adding it to the portion we're about to eat. It lets the hummus last longer in the fridge, and will have a much fresher taste with the garlic and lemon if you add them right before eating.

[@gozerthegozarian9500]

Oooh, that makes sense, thank you! Will be doing it like that in the future.

[@rasputozen]

This. Lemon and fresh herbs are always best to add to a dish fresh each time you eat. And I've found it's almost always best to add any dried/ground spices to a dish AFTER everything is cooked. Spices are small and delicate, it's so easy to burn them and cook away all their flavor.

[@thelavenderbard]

Just wondering, how does it do in the freezer?

[@ryuugureen4969]

@@thelavenderbard Sadly it never lasted long enough for us to put it in the freezer. 😅

[@Jennifr1966]

Sounds amazing, plus not everybody likes the same amount of garlic in their hummus

[@hardrockfreak1337]

Korean, to me is the ultimate meal prepping cuisine because of the Banchan. Would love to see you take a crack at it.

[@hannahkristinepuder9254]

PLEASE cover a week of Thai or Asian meal prep! That would be amazing!

[@ProHomeCooks]

thai 15 minute meals in production!

[@hannahkristinepuder9254]

@@ProHomeCooks Oh my gosh! Thank you so much! I can't wait!

[@LearnGermanwithMarzipanfrau]

@@ProHomeCooks Cool. Thank you.

[@kathleensmith8336]

I think if he can put together a meal plan for the week without a kitchen, then my excuses are quickly dwindling...

[@terry5749]

Update: the tzatziki, the hummus, and the pickles amazing! The beet purée was subtle, sort of sweet. Served with warm pita and chicken…excellent. The prep was easy (the beet purée was the hardest) and I have all sorts of tasty for the week! 👏🏻👏🏻👏🏻

[@papagooseonline]

Hi, did you roast the beet in the oven? For how long, 30-45minutes like he mentioned?

[@terry5749]

@@papagooseonline I did. Followed his instructions exactly. I might add a bit of pepper to the beet purée next time. 🙂

[@papagooseonline]

@@terry5749 Great, thanks for the help!

[@bangxeloz]

Great meals. I'll definitely copy some! For Tzatziki some advice from a Greek: Mint doesn't go into tzatziki, neither does Parsley. Some regions add dill, but that is it. Also for acidity, use whitewine vinegar - it provides the needed aroma. And use way more oliveoil and emulsify it into the yogurt. Way more olive oil. Bon appetite

[@thepausebrake5063]

Here in Turkey we usually add dried mint, sometimes dried thyme aswell.

[@boneymacaroni13]

Sounds like a personal preference kind of thing, but it's always interesting to hear how different people do things differently

[@SpicyElaichi]

Tzatziki originated from Raita that the Indians made. Basically the same base of yogurt, cucumbers, and mint. Mint might not be 100% traditional but it definitely works anyways lmao

[@abulferr]

Hummus, Fool (which is cooked fava beans) and Falafel is a complete meal here in Jordan (and many Arab countries)… with some fresh pita and a glass of black tea (maybe with mint), that’s a full coarse meal for many people!!! Great video and the lentil bowl is something I will try this weekend for sure!!! 👍🏼👍🏼👍🏼

[@charlesgoodroejr9540]

Hummus is ground chickpeas not fava beans

[@abulferr]

@@charlesgoodroejr9540 I never said it is...

[@AbdullahAmar]

So in Jordan which is more popular hummus or fool ? In Egypt we make just fool ! I think hummus is native to Palestine?

[@abulferr]

@@AbdullahAmar true… although you don’t feel that one is more favorite than the other, people lean towards hummus more!!!

[@abulferr]

@@AbdullahAmar also falafel here is done differently… I believe in Egypt falafel/taamyah is made with only fava beans (I’m not sure if it is different between regions)… in Levantine area (Palestine, Jordan, Lebanon & Syria) chickpeas (whichh we also call hummus) is used, sometimes with fava beans and sometimes by itself!!!

[@denoseyhan98]

As a Turkish guy who grew up in the Mediterranean with traditional Turkish Mediterranean cuisine (thank you grandma), I approve all your work :) maybe some more fish and you'll have the whole package

[@justalurkr]

One thing that cracks me up about the American version of Mediterranean cuisine is the salmon. Not cod, mackerel, anchovy, or anything else that comes out of the Med...salmon.

[@bodyofhope]

@@justalurkr it still fits with the Mediterranean concepts of fresh, seasonal and local.

[@justalurkr]

@@bodyofhope true! All of my mackerel is canned. It still tickles me.

[@crissmith7963]

Would live to see a book showing your different meal preps, different proteins. Also liked seeing the lunch idea.

[@jillcnc]

YES YES YES to EVERYTHING here. OMG I am overwhelmed with wanting to make everything on this list. Now I'm going to be sure to get it all when I go to the farm stand later today.

[@emilygardner]

Literally same thoughts over here, yes

[@jillcnc]

@@emilygardner It's the way he puts things together that one wouldn't automatically think to do, and repurposes things!

[@michelle732mn]

THANK YOU MIKE 🥺😭😭 YOU ARE SINGLE-HANDEDLY TRANSFORMING MY COOKING LIFE AND HEALTH!

[@DR-it9fm]

Dude, everything about this meal prep was absolutely beautiful and looks incredibly delicious. 😋

[@GlidingChiller]

I've had the pickled turnips and beets first at a great Shawarma place and liked them so much, I searched what they were online and made them again at home. Highly recommended.

[@melissakowalski7621]

Lift!!

[@MegaGunnar10]

Literally one of the most versatile food videos I have ever seen. So much tasty food packed into one single video. Really like how you use the leftovers of the same food again in another dish. Thank you so much for this video! Absolutely thrilled to try these out!

[@bonnied13]

I would LOVE LOVE LOVE to see some Ethiopian meal prepping. We used to eat it all the time in Toronto and now that we are no longer in the big city, we miss it. I haven't found a lot of great videos to make the food yet and would love something like this from you and your incredible content! Indian food would be another great one. So many great flavours.

[@matalynaustin8319]

If you want to smoother tzatziki you can squeeze the cucumbers out in a cheese cloth, blend then squeeze them again and add them with the rest of your ingredients. It makes a less chunky sauce.

[@ashleyv.5107]

Love this! Have you ever looked into Spanish food? It is similar in some ways to the Mediterranean foods in this video. I lived there for a summer and fell in love with their cuisine.

[@Luk1Shot]

It's similar because a lot of spanish food is mediterranean!

[@ashleyv.5107]

@@Luk1Shot in my opinion, Spanish food is a Mediterranean food, but it is different from the ones shown in his video. I'm a fan of all of it!

[@KilgoreTroutAsf]

Spanish cuisine varies wildly from one place to another. Each region has its own set of ingredients, cooking techniques and recepies influenced by the local climate, trade and history of the place. The Iberian peninsula is bathed by two different seas and has everything from mountains to forests to deserts to everything in between. The south is hot and arid, the Atlantic north-west is extremely humid year-round, the north Mediterranean is dry and temperate, the interior has continental climate... You could write a different cookbook about practically each town and region.

[@ashleyv.5107]

@@KilgoreTroutAsf oh yes. Each region is distinctly different. The suckling lamb from Segovia, cocido madrileño from Madrid, migas from Andalucia, manchego and game meats from La Mancha...

[@ednamartins6352]

I do a lot of meal prep too, so this episode was really helpful thank you Mike ❤👍

[@yammachanv88]

I loved this video it made Mediterranean food look easy. I would love to see a Chinese or Vietnamese meal prep healthy version. were trying to lower our white rice intake by incorporating more veggies and other grains Like quinoa or Cauliflowerrice. But some dishes just don't cut it without rice like mapo tofu or japanese curry imo

[@catherinesteph]

Have you ever tried Vermicelli Noodle salads? Husband and I use rinsed shirataki noodles instead of rice noodles (you can use it for pho too!) the sauces make it a decent substitute. Korean food is great for veggie side dishes too!

[@Erika-gm2tf]

I just discovered this chanel yesterday. I love the way this guy cooks. I always make additional meals to freeze. And have been making sauces ahead this summer from my garden veggies and herbs which are ready when they're ready, so i try to utilize whats available whether i feel like cooking or not. Some days, I have to make a LOT. I like sauces that freeze well, since I dont can--yet. I've already frozen enough pesto to last till next summer. I just love his loose weekly plans and his loose measurements while cooking. He thinks like I do, so this channel is so great for me . . . and he's teaching me other things (beside pesto and caprese) to do with basil! This channel is just the ticket.

[@jlamb7305]

Thanks for the great video. I'm having surgery in a couple of months so I'll be freezing about two weeks of healthy food. I'll definitely include the recipes from Mediterranean Meal Prep. Would like to see a French Meal Prep segment.

[@Notallwhowanderful]

You have to be one of the most down to earth pleasant chefs I've ever watched. I am getting new ideas for prepping and recipes for the summer!

[@Just-Nikki]

Awesome. I did the my version of this. I made a meatloaf on Sunday ( with quinoa instead of breadcrumbs ) and a big ol’ garden salad and Monday I crumbled some meat up for a deconstructed cabbage roll with quinoa. Tuesday I made beef and quinoa burritos. Last night we had leftover salad with quinoa and shaved radish, tonight we’re having sloppy joe’s with the meatloaf. Tomorrow we will have spaghetti with meat sauce and the last of the salad. I also only make dough once every 2 weeks and let the dough ferment in the fridge as I cut pieces off 2 bake. I’ll definitely be utilizing these ideas as well!

[@Tacospaceman]

It’s amazing how far you can stretch just a few ingredients, you’re creativity as a chef is shining so brightly in this video. Keep it up! Tell your bro we said hi lol

[@MinerlisAbreu9710]

This was a great meal prep video! I think something that would be really helpful would be making some grocery shopping videos. Like, what are some essentials you recommend always buying, and what spices a pantry essentials do you recommend having that are helpful for weekely meal prep. I always get overwhelmend at the store and never know what to buy.

[@LuisCaneSec]

A friend of mine turned me on to some Bosnian cuisine. Some of things I've made are cevapi (hand formed sausages), lepinja (flat bread), and ajvar (a spicy pepper and eggplant relish). I also made cimbur which is like a shakshuka sort of dish.

[@conan_der_barbar]

Ajvar is the shit

[@LuisCaneSec]

@@conan_der_barbar I put it on everything. It makes great breakfast sandwiches.

[@normamaclennan1694]

This was awesome, so nice to see a wider range of Med recipes. Everyone usually sticks to tomato based recipes. I'd love to see a Scandinavian meal-prep as well :D

[@celestethompson2774]

This is incredibly healthy and scrumptious! The beet dip blew my mind as I’ve never seen this recipe. Can’t wait to make these dishes! Thank you!

[@deepseawrath]

I just made everything on this video to prep for the week. Delicious. I subbed out a roast chicken for the lamb but kept the same spice profile. I think the pickles ended up being my favorite followed by the pita and then tzatziki. Hummus I’ve done before and the lentils and vegetables really bulked everything up. Great work! I’ll be on the road all week and won’t have to resort to McDonald’s! Thank you! Been following since the first of brother eats greens!

[@pleasantmr]

This was so satisfying to watch. Makes me wish I had a personal chef.

[@onlybev1]

All I can say is "WOW". So beautiful.

[@moonabove89]

I know you have a kiddo (or two?) at home at this point... I would love to see how you meal prep for your family including meals that include the littest ones in the family dynamic.

[@Div1neLegacY]

Thank you for giving us the most inspirational cooking series on KZbin. What you do is life-changing and makes me want to keep on cooking for my family and I. Keep up the incredible content and can't wait to see your new kitchen. 👍

[@rachelz7418]

Would love more series like this!!! And a playlist to go with it to make them easy to find - love taking the guess work out of tasty meals throughout the week that all build on each other!!!!

[@hyun4351]

Hey I miss seeing your brother ❤️❤️ send him warm wishes and maybe bring him back for a video sometime? I’ve been following since brothers green & now we have babies close in age!! I’d love to see some cheap clean eats for baby / toddler!!

[@ToraTheGoldenRetriever]

Make sure you to soak seeds, nuts and even chickpeas, that way it’s easier to digest and absorb nutrients.

[@mariab1293]

La esencia fundamental de la comida mediterránea es sentarte con tu familia. Compartir ensalada, comer con pan del dia, y un plato de contundente que esté caliente.

[@marialameiracoutinho1548]

Verdade 🇵🇹

[@user-kq9iq7ui4p]

Can't believe this content is free! This is amazing love this type of videos

[@BodyBruiser]

I'm interested in a rice cooker series! I have a Zojirushi which allows me to make multiple things besides rice. It also comes with a basket for steaming veggies and meats.

[@yasmin-e]

What I really like about these meal prep videos is that each time the suggestions almost perfectly fit the ingredients I have at home. Thanks a lot.

[@NordicDrip]

wow, you made me feel like I can cook Mediterranean meals super fast and easily. Thank you

[@georgethomas4009]

Wow! Best meal prep video I’ve seen. Totally starting on this right now! Pita dough sitting on counter waiting for that hot grill!

[@Jen-wq3jj]

I love naan with cheese or cheese, spinach artichoke, olives , pesto- olive oil, bail, Oregano,parsley, salt and pepper),. Optional chicken. I love roasted and crispy chickpeas.

[@blufalcon9957]

Really enjoy your meal prep series. Your single recipe videos are awesome too but these give a solid foundation to mess around with different types of cuisine. Would love to see more!

[@VarnasBaltas]

Absolutely love this whole week's meals!! Amazing content as always Mike! Can't wait to see the new kitchen.

[@AdventuresInOrganizi]

Would love to see more meal prep and I love your regional prep ideas

[@masterandexpert288]

This all literally looked so good! I'm definitely going to make some of it.

[@brandonhubbard4114]

ive struggled for over a decade trying to find soemthing that feels right. i can say i am so gratful that youve put this content into a easy to digest ( ; D ) i appreciate you so very much be well!

[@DeniseMarieplaylearnteach]

EVERYTHING looked so delicious! You always make meal prep look like anyone can accomplish it. The beet dip and tzatziki looked so fresh and tasty. Thanks so much!

[@pfh777]

I really appreciate the thought and recipes you’ve put into this … and the delicious food. Really tremendous. Thank you.

[@clipaqua8848]

cooking outside is so natural and beautiful✨

[@lubnaalmousa9466]

We usually use Labaneh instead of yogurt which is a thicker and tangier form of yogurt dip, I recommend to add it to your Baba Ganouj or any dip that has Tahini.

[@jamesfinan602]

I’m really enjoying watching these, thank you so much for putting the time and effort in its really helping me see cooking differently

[@heidibeasley1830]

I'm so grateful to have found your videos. THANK YOU!!

[@TenUniverse]

Yay! What a great start to the day!

[@ebonyadams6358]

THANK YOU FOR SHARING YOUR RECIPES!!!!

[@mondaymorning4773]

I love that you do practical cooking for the week. I’m ready to get cooking!

[@chourouka.486]

Love all the recipes. Definitely motivated to make these next week. Thank you.

[@zynesabor7693]

Love love love this. Please make more. Specifically meal prep, specifically cusine styles. I love it

[@melodyg4727]

I LOVE south east asian recipes! Thai, Vietnamese, Malaysian, Indonesian. I loved watching the pita making and beet dip so I will def try those...

[@flipflopping]

Thank you for this! So very well timed; we all can use this. I am going to do EVERYTHING you said in this video. VERY impressive!

[@keelanndelbosque8333]

Your videos have been such a valuable resource! I've always loved Mediterranean foods, but never felt confident enough to actually make it. I've incorporated so many of your tips and tricks, and its made such a difference in the way I cook! Thank you!

[@vbella39]

That hummus meal absolutely looks amazing! Well, everything you do is amazing! Thank you!oh and the beet dip, my daughter and I are going to love that!

[@JudyAitken-qj6rt]

Awesome, keep the ideas coming. They are so helpful!!💎

[@lianamumford]

I can't stop watching your videos! Thank you for the inspiration!

[@stevenmhensley]

Loving these make a weeks worth of meals videos so far! Did the use one chicken all week one and it was very satisfying. Will be trying this one as well.

[@cdubbs1176]

I am so glad I ran across your channel! You have phenomenal recipes that have opened my cooking world! Thank you so much! 💓

[@Cascadia2011]

Oh my goodness!! I spent my day making all these meals. These are definitely my go to's.!!!!!

[@olgapyrkina6788]

I have no words. Thank you!!!!

[@elizabethvasquez2071]

AWESOME! Looks so easy and delicious, thank you!!

[@nancybrooklyn8096]

Looks amazing! I don’t have a grill, so thanks for how to do the roasted beets in the oven. Can’t wait to try a few of these!

[@emperorlion8]

You get this, props to actually talking about the whys of cooking! I've never noticed it in a channel really, but yeah you totally know how to cook properly!

[@bushraikram6173]

Great, I do use the items separately but putting them into a meal prep idea is great, love the hummus plate.

[@mckenzie_Rockneberg]

I love this one !!! Every little element unites flawlessly !

[@elizabethmcgowan9743]

Love everything!!!! Thank you for sharing

[@Plumeria82]

I loved how you did this all outside. Fun!

[@bonniesweitzer2425]

This all looks so good! You make it look so easy to make that pita, I just might have to try it.

[@MILAMGM]

13:36 one of the reasons I keep coming back to this video. These are gem recipes

[@Dexterosa]

Thank you so much for this wonderful video.

[@terry5749]

Love, love, love this! Especially the beet recipes- I canNOT wait to try them. 🤩

[@kayliepulver8379]

please do more of these where its a certain type of food meal prepped for a week. we are loving this one

[@lnix2433]

Awesome! My next camping trip is going to be FULL of fresh flavors!!!🥰 I would love to see more like this.

[@amyvandrunenfitness9792]

This food looks absolutely amazing and the first video I’ve watched from you, I will DEFINITELY be watching more - thank you ☺️

[@MargaritaOvcharenko]

Wow! Greatness and simplicity

[@eniramdivad6152]

Thank you so much for your vidéos ! I love seeing how you evolve with the house and garden, this channel is awesome

[@sandra02148]

You always inspire me, thanks 🤗

[@MrCBennett100]

More meal prep videos would be awesome please. I loved this and it will be so helpful for me as a working dad. Cheers from England!

[@wjmsmith]

One of my favorites....love Mediterranean and Greek foods, you out did yourself. And gave me great deal of ideas. for my meal prep

[@JayJay-yz5gb]

The best! Love your style of cooking. Thank you for sharing.

[@rachelz7418]

Just prepped everything tonight and had a little of everything for dinner - sooooo delicious!!! Minus making the homemade Pita, preparing everything only took me 2 hours. I will definitely be making this all again!!!! Thank you!!

[@Knitapeace]

You got me back to doing weekend meal prep for workday lunches, thank you. I have to try that salmon salad dish from the very end, all my favorites together.

[@tslilorlev2509]

loved it thank you. I am an Israeli, and it was super authentic Mediterranean meal prep. Great inspiration

[@bettyolis6228]

Loved these meals! More fresh summer salads and dips. Seeweed, veggie, bean you know...garden fresh from around the world cuisines.

[@dawnpaul683]

This was great and I'm in the process of making some of these right now. I would love to see more meal prep for mediterranean. Thanks!!

[@carollevine8229]

This was truly awesome!!! Thank you.

[@emy7873]

I'm not generally interested in meal prep but for the first time now, I am, the variety here is perfect! The flavours also look so fresh and bright, I am excited to try all of these.

[@lynnescaddan8919]

Thanq for the video, I shouldn't watch cooking programs when I can sleep, it's 01:45 Friday 12 May in UK Ur food is making my mouth water. Your wife & children must have a yummy feast when you've Finnished filming.

[@raeskorner]

I'm obsessed with your vids these days 🙂 my little just passed her first birthday, so I'm frantically trying to figure out cooking for the family, and your videos are a huge help

[@jessriffel]

Wow! So good! Can't wait to see more from this series!

[@whirlooper]

Do you have a video on how to manage a fridge/pantry? Woud love to know how long you can store different types of meal prep e.g. sauces, proteins, marinades which is always a big reason why I find home cooking so hard