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40-Minute Mediterranean Diet Meal Prep

A simple and healthy meal prep plan inspired by the Mediterranean diet with tender herb-seasoned chicken, fluffy quinoa, and vibrant veggie salad with briny olives and creamy feta.
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Prep Time 10 minutes
Cook Time 30 minutes
Total Time 40 minutes
Servings: 4 containers
Course: Main Course, Meal Prep
Cuisine: Mediterranean
Calories: 450
Ingredients Equipment Method Notes

Ingredients
  

  • 2 cups quinoa rinsed
  • 4 cups water
  • 1 lb chicken breast
  • 2 tablespoons olive oil
  • 1 teaspoon salt
  • 1 teaspoon black pepper
  • 1 teaspoon garlic powder
  • 1 teaspoon dried oregano
  • 2 cups cherry tomatoes halved
  • 1 cucumber diced
  • 1 red onion thinly sliced
  • 1/2 cup feta cheese crumbled
  • 1/4 cup olives pitted
  • 2 tablespoons lemon juice

Equipment

  • Pot with lid
  • Skillet
  • 4 meal prep containers (3-cup capacity)
  • Fine-mesh strainer

Method
 

  1. 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.
  2. 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.
  3. 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.

Notes

Containers hold up in fridge for 4 days. Quinoa gets fluffier after a day. Reheat chicken and quinoa (covered) for 60-90 seconds in microwave, leaving salad cold. Add extra lemon squeeze after reheating. Soak red onion in cold water for 10 minutes if raw onion bothers you.