Dinner

40-Minute Mediterranean Diet Meal Prep: Flavourful, Easy, Budget-Friendly Lunches Recipe

Name: 40-Minute Mediterranean Diet Meal Prep: Flavourful, Easy, Budget-Friendly Lunches Recipe
Prep time: 10 min
Cook time: 30 min
Total time: 40 min
Cuisine: Mediterranean
Ingredients: 2 cups uncooked quinoa (rinsed well); 4 cups water or low-sodium broth; 1 lb chicken breasts (even thickness); 2 tbsp good olive oil; 1 tsp salt; 1 tsp black pepper; 1 tsp garlic powder; 1 tsp dried oregano; 2 cups cherry tomatoes (halved); 1 medium cucumber (diced with peel); 1 small red onion (thinly sliced); 1/2 cup crumbled feta cheese (block kind); 1/4 cup Kalamata olives (pitted); 2 tbsp fresh lemon juice

Byreem everly October 24, 2025October 24, 2025

Jump to Recipe

Introduction

Healthy eating doesn’t have to be time-consuming or boring. This Mediterranean diet meal prep delivers vibrant, nutritious lunches packed with herb-seasoned chicken, fluffy quinoa, and a refreshing veggie salad. Ready in about 40 minutes, it’s the perfect way to enjoy delicious, heart-healthy meals all week long.

A white oval bowl holds a colorful layered dish. The base layer is light beige quinoa mixed with green leafy bits, filling most of the bowl. On top, grilled chicken breast slices with a golden brown, slightly charred surface are arranged diagonally in the center right. To the left, thinly sliced purple-red onions sit next to small crumbled white feta cheese scattered over the onions and quinoa. Juicy, vibrant red cherry tomatoes are grouped at the bottom left. Near the bottom right, fresh cucumber slices show a shiny green skin with a hint of yellow oil on top. Dark purple Kalamata olives are placed above the cucumber, completing the mix of textures and colors. The whole bowl is set on a white marbled surface. photo taken with an iphone --ar 4:5 --v 7

Ingredients

2 cups uncooked quinoa (rinsed well)
4 cups water or low-sodium broth
1 lb chicken breasts (even thickness)
2 tbsp good olive oil
1 tsp salt
1 tsp black pepper
1 tsp garlic powder
1 tsp dried oregano
2 cups cherry tomatoes (halved)
1 medium cucumber (diced, peel on)
1 small red onion (thinly sliced)
1/2 cup crumbled feta (block preferred)
1/4 cup Kalamata olives (pitted)
2 tbsp fresh lemon juice

Instructions

Step 1: Rinse the quinoa under cold water for about one minute until the water runs clear. Combine quinoa and water (or broth) in a pot, bring to a boil, then cover and simmer for 15 minutes. Fluff with a fork and leave the lid slightly open to prevent mushiness.
Step 2: While quinoa cooks, pat chicken breasts dry. Season both sides evenly with salt, black pepper, garlic powder, and dried oregano. Heat olive oil in a skillet over medium-high heat until shimmering.
Step 3: Cook the chicken for 6-7 minutes per side without poking, until internal temperature reaches 165°F. Let rest for 5 minutes, then slice.
Step 4: Prepare the veggie salad by combining halved cherry tomatoes, diced cucumber, and thinly sliced red onion. If raw onion bothers you, soak slices in cold water for 10 minutes and drain.
Step 5: Divide the quinoa evenly among four meal prep containers (about ½ cup each). Arrange sliced chicken on one side and the veggie salad on the other.
Step 6: Top each container with crumbled feta and Kalamata olives, then drizzle fresh lemon juice over everything.

Tips & Variations

For a vegetarian version, substitute chicken with roasted chickpeas seasoned with olive oil and spices, roasted at 400°F for 20 minutes.
Switch tomatoes with seasonal vegetables like roasted bell peppers or zucchini for variety.
Try different grains such as farro or couscous, adjusting cooking times accordingly.

Storage

Store meal prep containers in the refrigerator in airtight containers for up to 4 days. The quinoa will become fluffier after a day. Reheat the quinoa and chicken in the microwave covered for 60-90 seconds, keeping the veggie salad cold to maintain crispness. Add a squeeze of fresh lemon juice after reheating to refresh the flavors.

How to Serve

This dish is served in a white bowl with a curved edge, placed on a white marbled surface. The base layer is light beige quinoa mixed with green spinach, filling about half of the bowl. On top of the quinoa near the center, there are 5 pieces of grilled chicken breast, golden brown with charred marks. To the left side, there are thin purple-red slices of onion topped with scattered white crumbled feta cheese. Below the onions, a cluster of bright red cherry tomatoes sits, some glistening with seasoning and also sprinkled with feta. On the right side, there is a small pile of dark purple black olives, and next to them, several thick slices of fresh green cucumber with a drizzle of yellow olive oil and pepper. The textures range from soft quinoa and chicken to crunchy onions and creamy feta. photo taken with an iphone --ar 4:5 --v 7

Serve this delicious recipe with your favorite sides.

FAQs

Can I freeze these meal prep containers?

While freezing is possible, it’s not recommended. The veggies become soggy and the quinoa turns mushy after thawing. This meal prep is best enjoyed fresh within 4 days.

How do I adjust portions for weight loss?

Reduce the quinoa to about 1/3 cup per container and increase the amount of veggies. Keeping the chicken and feta ensures you stay satisfied while the extra veggies add volume and fiber.