Ultimate Mediterranean Diet Meal Prep for Flavorful Healthier Days

Mediterranean Diet Meal Prep: Flavorful Balanced Bowls for nutritious and satisfying meals.

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Prep Time 10

Cook Time 30

Resting Time 5

Total Time 40

Servings: 4 bowls

Course: Lunch

Cuisine: Mediterranean

Calories: 450

Ingredients Equipment Method Nutrition Notes

Ingredients

For the Base

2 cups Quinoa Rinse before cooking
2 tablespoons Olive Oil Heart-healthy fat for cooking

For the Protein

4 pieces Chicken Breasts Lean protein source
1 teaspoon Salt Enhances flavor
1 teaspoon Pepper Adds heat
1 teaspoon Garlic Powder Robust flavor enhancer
1 teaspoon Oregano Classic Mediterranean herb

For the Vegetables

4 cups Mixed Vegetables (Tomatoes, Cucumbers, Onions) Choose seasonal varieties
2 tablespoons Lemon Juice Freshly squeezed for brightness

For the Finish

1 cup Feta Cheese Rich and tangy

Equipment

medium pot
large skillet
Meal Containers

Method

Step-by-Step Instructions

Rinse 2 cups of quinoa under cold water, then cook in 4 cups of boiling water for 15 minutes. Fluff and cool.
Pat 4 chicken breasts dry, season with salt, pepper, garlic powder, and oregano. Sear in 2 tablespoons olive oil for 6-7 minutes per side until cooked.
In containers, add ½ cup quinoa, sliced chicken, and a generous side of mixed vegetables.
Top each bowl with feta cheese and drizzle lemon juice before storing.

Nutrition

Serving: 1bowlCalories: 450kcalCarbohydrates: 40gProtein: 30gFat: 20gSaturated Fat: 5gPolyunsaturated Fat: 3gMonounsaturated Fat: 12gCholesterol: 80mgSodium: 600mgPotassium: 700mgFiber: 6gSugar: 4gVitamin A: 800IUVitamin C: 25mgCalcium: 150mgIron: 3mg

Notes

Rinse quinoa well for best texture. Keep chicken drippings for extra flavor if desired.

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