Meal prepping doesn’t have to mean hours in the kitchen or boring repetitive meals. This Mediterranean diet meal prep delivers four balanced, flavor-packed containers in just 40 minutes. You get tender herb-seasoned chicken, fluffy quinoa, and a vibrant veggie salad with briny olives and creamy feta in every single container.
Table of Contents
Ingredients You’ll Need
For the Quinoa Base:
- 2 cups quinoa, rinsed
- 4 cups water
For the Herb Chicken:
- 1 lb chicken breast
- 2 tablespoons olive oil
- 1 teaspoon salt
- 1 teaspoon black pepper
- 1 teaspoon garlic powder
- 1 teaspoon dried oregano
For the Fresh Veggie Salad:
- 2 cups cherry tomatoes, halved
- 1 cucumber, diced
- 1 red onion, thinly sliced
- ½ cup feta cheese, crumbled
- ¼ cup olives, pitted
- 2 tablespoons lemon juice
Step-by-Step Instructions
Step 1: Cook the Quinoa
Rinse quinoa in a fine mesh strainer under cold water for one full minute. This removes the bitter coating and makes it taste so much better. Toss it in a pot with 4 cups water, bring to a boil, then cover and simmer for 15 minutes. When the timer goes off, fluff with a fork and leave the lid cracked so steam can escape. The quinoa should look fluffy with little spirals visible.
Step 2: Cook the Chicken
Pat chicken breasts completely dry with paper towels (this helps them brown properly). If your chicken breasts are thick, pound them to an even ¾-inch thickness so they cook evenly. Sprinkle both sides generously with salt, pepper, garlic powder, and oregano. Heat olive oil in a skillet over medium-high heat until it shimmers. Cook chicken for 6-7 minutes per side until it reaches 165°F in the thickest part. Let it rest for 5 minutes before slicing. This resting time keeps all the juices inside instead of running all over your cutting board.
Step 3: Prep the Veggie Salad
While the chicken rests, halve your cherry tomatoes, dice the cucumber, and slice the red onion as thin as you can. If raw onion makes you cry or you find it too sharp, soak those slices in cold water for 10 minutes, then drain. This mellows the bite while keeping the crunch.
Step 4: Assemble Your Containers
Grab 4 equal-sized airtight containers (about 3-cup capacity each works perfectly). Start with a quinoa base of about ½ cup per container. Slice your rested chicken and layer it on one side of each container. On the other side, add your veggie salad mix of tomatoes, cucumber, and onion. Scatter crumbled feta and olives over the top of everything. Finish with a good drizzle of fresh lemon juice over each container. The lemon is what ties all the flavors together, so don’t skip it.
What to Serve With This Meal Prep
These containers are complete balanced meals on their own, but here are some tasty additions:
Fresh pita bread or naan – Warm it up and use it to scoop up all those delicious components. Try making your own Mediterranean Chicken Gyros if you want to go the pita route.
Hummus on the side – A couple tablespoons adds creaminess and extra protein. Pack it separately so it doesn’t make everything soggy.
Extra veggies – Carrot sticks, bell pepper strips, or snap peas add more crunch and nutrition.
Greek yogurt – A dollop on top adds tang and creaminess, plus extra protein.
Mixed green salad – If you want even more vegetables, a simple side salad with lemon vinaigrette pairs perfectly.
For more Mediterranean-inspired meals that work great for meal prep, check out the Mediterranean Steak Bowl or this Cilantro Lime Steak Bowls for a different protein option that preps just as easily.
Storage Instructions
These containers hold up beautifully in the fridge for 4 days when stored properly in airtight containers. The quinoa actually gets fluffier and more flavorful after a day as it absorbs the lemon juice and olive oil.
To reheat, remove the lid or crack it open, then microwave the chicken and quinoa for 60-90 seconds until warmed through. Keep the veggie salad cold for the best texture and flavor contrast. The warm quinoa and chicken against the cool, crisp vegetables is what makes this meal prep so satisfying.
Add an extra squeeze of fresh lemon juice after reheating to brighten everything back up. That little touch makes day-old meal prep taste freshly made.
For other meal prep friendly options with similar storage life, try the Chicken Sausage and Broccoli Orzo or the Street Corn Chicken Rice Bowl.
FAQs
Can I freeze these meal prep containers?
I don’t recommend freezing because the cucumber and tomatoes will become watery when thawed. The chicken and quinoa freeze well separately if needed, but add fresh vegetables after reheating.
How do I prevent the quinoa from getting mushy?.
Make sure to rinse quinoa thoroughly before cooking and let it rest with the lid cracked after cooking. This releases excess steam and keeps the texture perfect throughout the week
Can I prep this for more than 4 days?
For food safety and optimal freshness, I stick to 4 days maximum. The vegetables start losing their crisp texture after that, and the chicken is best consumed within that timeframe.
40-Minute Mediterranean Diet Meal Prep
Ingredients
Equipment
Method
- Rinse quinoa in fine mesh strainer under cold water for one full minute. Toss it in a pot with 4 cups water, bring to a boil, then cover and simmer for 15 minutes. When timer goes off, fluff with fork and leave lid cracked.
- Pat chicken breasts dry and sprinkle both sides with salt, pepper, garlic powder, and oregano. Heat olive oil in skillet over medium-high until it shimmers. Cook chicken for 6-7 minutes per side until it reaches 165°F inside. Let rest 5 minutes before slicing.
- Use 4 equal-sized containers (about 3-cup capacity each). Start with quinoa base (about 1/2 cup per container), then layer sliced chicken on one side and veggie salad (tomatoes, cucumber, onion) on the other. Scatter feta and olives over top, then drizzle everything with lemon juice.
