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Mediterranean Diet Meal Prep

Mediterranean Diet Meal Prep: Quick & Flavorful Recipes

Discover this Mediterranean Diet Meal Prep, a 40-minute recipe that's healthy, nutritious, and freezer-friendly.
Prep Time 10 minutes
Cook Time 30 minutes
Total Time 40 minutes
Servings: 4 containers
Course: Lunch
Cuisine: Mediterranean
Calories: 450

Ingredients
  

Quinoa Base
  • 2 cups quinoa Rinse well to remove bitterness.
Chicken
  • 1 pound chicken breast Pat dry before cooking.
Salad
  • 1 cup tomatoes Diced, feel free to swap.
  • 1 cup cucumbers Diced, consider pickled for tang.
  • 0.5 cup red onion Chopped.
Dressing
  • 2 tablespoons olive oil For drizzling.
  • 2 tablespoons lemon juice Freshly squeezed.
Toppings
  • 0.5 cup feta cheese Can substitute with goat cheese.
  • 1 cup olives Any type you enjoy.

Equipment

  • medium saucepan
  • Skillet
  • Mixing Bowl
  • meal prep containers

Method
 

Cooking Steps
  1. Rinse quinoa under cold water; combine with water in a saucepan. Bring to a boil, reduce heat, cover, and simmer for 15 minutes until fluffy.
  2. Season chicken breasts with salt, pepper, garlic powder, and oregano. Let rest for 10 minutes.
  3. Heat olive oil in a skillet; cook chicken for 6-7 minutes on each side until golden brown and cooked through.
  4. Combine diced tomatoes, cucumbers, and red onion in a bowl. Drizzle with olive oil and lemon juice, toss gently.
  5. Divide quinoa among containers, top with sliced chicken and salad.
  6. Sprinkle with feta cheese and olives, drizzle with lemon juice.
  7. Seal containers and store in the fridge for up to 4 days or freeze for up to 3 months.

Nutrition

Serving: 1containerCalories: 450kcalCarbohydrates: 45gProtein: 30gFat: 20gSaturated Fat: 5gPolyunsaturated Fat: 1gMonounsaturated Fat: 12gCholesterol: 75mgSodium: 350mgPotassium: 600mgFiber: 6gSugar: 4gVitamin A: 500IUVitamin C: 20mgCalcium: 150mgIron: 3mg

Notes

Customize proteins and grains to keep your meals exciting week after week.

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