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Mediterranean Diet Meal Prep

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A vibrant meal prep featuring zesty chicken, fluffy quinoa, and a rainbow of vegetables, celebrating the flavors of the Mediterranean.

Ingredients

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  • 1 lb boneless, skinless chicken breasts (butterfly if thicker than 1 inch)
  • 2 tablespoons olive oil (for chicken)
  • 1 teaspoon dried oregano
  • 1/2 teaspoon garlic powder
  • Salt and black pepper (to taste)
  • 1 cup uncooked quinoa (rinsed)
  • 2 cups chicken broth or water
  • 1/4 teaspoon salt (for quinoa)
  • 2 cups cherry tomatoes (halved)
  • 1 large cucumber (diced)
  • 1 red bell pepper (diced)
  • 1/2 red onion (thinly sliced)
  • 1/2 cup Kalamata olives (pitted)
  • 1/2 cup crumbled feta cheese
  • 1/4 cup extra virgin olive oil (for dressing)
  • 1/4 cup fresh lemon juice (about 2 lemons)
  • 1 teaspoon Dijon mustard
  • 2 cloves garlic (minced)
  • 1 tablespoon fresh dill (chopped)

Instructions

  1. Rinse quinoa thoroughly under cold water in a fine-mesh strainer for 30 seconds. Combine quinoa, chicken broth, and salt in a medium saucepan. Bring to a boil, then reduce to low heat, cover tightly, and simmer for 15 minutes without lifting the lid. Remove from heat and let sit covered for 5 minutes, then fluff with a fork.
  2. While quinoa cooks, pat chicken breasts completely dry with paper towels. If the chicken breasts are thicker than 1 inch, butterfly them first for even cooking. Toss with olive oil, oregano, garlic powder, salt, and pepper until evenly coated.
  3. Heat a grill pan or large skillet over medium-high heat until very hot. Add chicken and cook 6-7 minutes per side without moving them. Chicken is done when it reaches an internal temperature of 165°F. Let rest for 5 minutes before slicing.
  4. Prep vegetables while chicken rests. Dice cucumber and bell pepper into similar-sized pieces. Slice red onion as thin as possible. If too sharp, soak slices in cold water for 5 minutes, then drain well. Combine cucumber, bell pepper, red onion, olives, and feta in a large bowl. Keep cherry tomatoes separate.
  5. Whisk together olive oil, fresh lemon juice, Dijon mustard, minced garlic, chopped dill, salt, and pepper in a small bowl until emulsified. Taste and adjust seasoning as needed.
  6. Let quinoa and chicken cool to room temperature for about 5-10 minutes to prevent wilting vegetables. Divide cooked quinoa among 4 meal prep containers as the base. Top each with sliced chicken, then add the vegetable mixture. Place halved cherry tomatoes on top. Store dressing separately in small containers to add right before eating.

Notes

Store the assembled meal prep containers in the refrigerator for up to 4 days. The dressing should be stored separately to keep the vegetables crisp until ready to consume.

Nutrition

Find it online: https://www.nailzspa.com/mediterranean-diet-meal-prep/

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