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Mediterranean Diet Meal Prep

Mediterranean Diet Meal Prep: Flavor-Packed Chicken Quinoa Bowls

This Mediterranean Diet Meal Prep features flavor-packed chicken quinoa bowls that are healthy, freezer-friendly, and quick to prepare, perfect for busy weekdays.
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Prep Time 15 minutes
Cook Time 25 minutes
Resting Time 10 minutes
Total Time 40 minutes
Servings: 4 bowls
Course: Lunch
Cuisine: Mediterranean
Calories: 450
Ingredients Equipment Method Nutrition Notes

Ingredients
  

For the Quinoa Base
  • 2 cups quinoa Rinse well before cooking.
For the Chicken
  • 1 lb chicken breast Pat dry for a crispy crust.
  • 2 tbsp olive oil Use extra virgin for best flavor.
  • 2 tbsp lemon juice Use freshly squeezed.
For the Veggie Salad
  • 1 cup tomatoes Chopped.
  • 1 cup cucumbers Chopped.
  • 1/2 cup red onion Finely sliced.
For the Toppings
  • 1/2 cup feta cheese Crumbled.
  • 1 cup olives Your favorite type.

Equipment

  • medium saucepan
  • Large skillet
  • Mixing Bowl
  • measuring cups
  • measuring spoons
  • air-tight containers

Method
 

Cooking Steps
  1. Rinse quinoa thoroughly under cold water. In a saucepan, combine quinoa and water; bring to a boil, then simmer for 15 minutes until fluffy.
  2. Pat dry chicken breasts, season with salt, pepper, garlic powder, and oregano. Let rest for 10 minutes.
  3. Heat olive oil in skillet. Cook chicken for 6-7 minutes on each side until internal temperature reaches 165°F. Remove and rest.
  4. Chop tomatoes, cucumbers, and red onion for the salad. Toss with olive oil and lemon juice.
  5. Divide quinoa into meal prep containers. Top with sliced chicken and veggie salad.
  6. Sprinkle crumbled feta and olives on top. Drizzle with additional lemon juice if desired.
  7. Store containers in refrigerator for up to 4 days or freeze for up to 3 months.

Nutrition

Serving: 1bowlCalories: 450kcalCarbohydrates: 45gProtein: 30gFat: 20gSaturated Fat: 6gPolyunsaturated Fat: 3gMonounsaturated Fat: 10gCholesterol: 70mgSodium: 600mgPotassium: 800mgFiber: 8gSugar: 5gVitamin A: 500IUVitamin C: 15mgCalcium: 200mgIron: 3mg

Notes

Customize bowls with your favorite proteins or veggies. Store in airtight containers to maintain freshness.

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