Mediterranean chicken meal prep bowls are a tasty way to stay on track and eat a nutritious, flavorful lunch. A few minutes of planning ahead and you will have a week’s worth of lunches ready for the work week. Meal prepping with chicken, like this Moroccan Chicken Meal Prep Bowl, is likely the easiest to do because it’s what most of us eat.
Dedicating a few extra minutes on weekends to set up your meals for the week is time well spent. Whether it be lunches, dinners or both – chicken with Mediterranean vegetables is a healthy and nutritious choice. You can find even more healthy meal prep ideas on this post.
Meal prep can be the difference between staying on track with healthy eating choices or going off the rails and finding yourself ordering through a speaker in the drive-through.
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Chicken meal prep
You probably had chicken for dinner at least one night this week, right? So, why not cook a few extra pieces and make a few Mediterranean lunch recipes like this chicken with Mediterranean vegetables. Focused on lean protein, leafy greens and vegetables, this is a tasty lunch that is also good for you.
Vegetarians can leave out the chicken and make a chickpea lunch bowl and still get protein, vegetables and greens. No matter what you substitute, as long as you are keeping it in the Mediterranean diet lane, you’re in for a nutrient-dense and delicious lunch.
Healthy Meal Prep Ideas
Trying to figure out what to do for lunches during the week can be a drag. Especially when you are trying to eat healthy, nutritious food instead of hitting the drive-thru. Stocking up on fresh vegetables and staples like chickpeas, feta and olives make meal prep a breeze.
As long as your meal prep lunches are focused on leafy greens, lean proteins, fresh vegetables and a whole grain, you can’t go wrong. This Mediterranean Bowl Recipe has a scoop of quinoa, which bumps up the protein in this healthy bowl.
If you aren’t a fan of feta, substitute it for something you like. Ricotta salata is a crumbly cheese similar to feta but milder in flavor. Not an olive lover? Leave them off.
Chicken Bowl with Vegetables
When I’m making a “bowl” like this for meal prep, I usually include a grain. This time, I made roasted chickpeas in place of the grain. Roasted chickpeas are crunchy and delicious when they are warm. After they’ve cooled, they are chewy and nutty which gives great texture to this salad.
I grilled a few extra chicken breasts when I made them for dinner a couple of nights ago. I knew that I was going to do these for lunches for the week, so I planned ahead and made more than I needed. Do you love chicken meatballs? Same deal. I made meatballs one night and made extra to make meal prep easier.
I’m far from consistent on this, but I try. I find that if I have something already prepped for the week, it helps me stay on track with good choices instead of grabbing whatever I can because I’m starving and I have nothing ready to eat.
Meal prep lunch ideas
With a little planning and a little time spent prepping, you can stay on track and weekday meals become one less thing to worry about. Personally, I can attest to this. When I don’t have a plan, I stand in front of the fridge and scrounge for whatever I can find.
If you’ve never had lamb meatballs, please, please try these. I have converted more than a few people to lamb lovers after trying these meatballs. They are incredibly good and so full of flavor.
Easy Mediterranean Meal Prep Recipes
Mediterranean recipes are focused on leafy greens, lean proteins and whole grains. Finding a way to work these foods into your routine is the key to eating nutrient-dense meals, at least most of the time. Because, let’s face it, none of us are perfect and no one eats this way every single day.
If you are looking for a few Mediterranean lunch recipes to help get you through the work week, this link has everything from fish to salads to grains and everything in between. There are lots of delicious and healthy weekday lunches to help keep you on track.
What do I need to make these Mediterranean Chicken Meal Prep Bowls?
- Tahini – this is my preferred brand of tahini. Some brands can be bitter, this one is not.
- Meal prep containers – the same ones used here.
- Condiment cups – to keep your dressing sealed tight.
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For the Bowls
- 10 cups baby spinach
- 2 1/2 cups grape tomatoes, halved
- 1 cup English cucumber, diced
- 5 ounces Feta cheese, crumbled
- 1/2 cup kalamata olives
- 1/2 cup yellow/red bell peppers, diced
- 20 ounces grilled chicken, thinly sliced
- 4 tbsp. tahini
- 1 clove garlic, minced
- 2 tsp. fresh lemon juice
- 3 tbsp. olive oil
- 5 tbsp. water, more or less to achieve desired consistency
- salt and pepper to taste
- roasted chickpeas (recipe below)
- 15 oz can chickpeas, drained, rinsed and dried
- 2 Tbsp. olive oil
- salt and pepper
Make Roasted Chickpeas
- Preheat oven to 350°F. Toss chickpeas with olive oil, salt and pepper. Lay chickpeas in a single layer on a baking sheet and roast for 20 - 30 minutes, until crunchy. Set aside to cool.
Make Tahini Dressing
- Combine all ingredients for dressing and whisk until smooth. You may want to add more or less water depending on how thick you'd like the dressing. Portion dressing into cups and set aside.
- Place a handful of spinach in each of the 5 containers. Top with 4 - 5 tomatoes, diced cucumber, 1 ounce feta, 1/4 cup roasted chickpeas, 4 olives, approximately 5 ounces of grilled chicken and
- some bell pepper. Add a dressing cup to each container, put the lid on and refrigerate.
- Lunches are DONE!
For the tahini dressing
Some brands of tahini can be bitter. I've provided a link to the brand that I use.
If the flavor of raw garlic is too sharp for you, consider using roasted garlic instead, or sauté the garlic for a few minutes just to take the bite out of it.
If you need a little sweetness with your dressing, add a tablespoon of honey.
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Amount Per Serving: Calories: 639Total Fat: 36gSaturated Fat: 9gTrans Fat: 0gUnsaturated Fat: 25gCholesterol: 145mgSodium: 972mgCarbohydrates: 34gFiber: 10gSugar: 8gProtein: 49g
This data was provided and calculated by Nutritionix on 8/6/2019
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