40-Minute Mediterranean Diet Meal Prep: Flavourful, Easy, Budget-Friendly Lunches Recipe
This Mediterranean diet meal prep recipe offers a delicious, heart-healthy, and time-saving way to enjoy balanced meals throughout the week. Featuring herb-seasoned chicken breasts, fluffy quinoa, and a vibrant vegetable salad with olives and creamy feta, this dish is packed with fresh flavors and nutritious ingredients. Ready in about 40 minutes, it’s perfect for busy schedules and supports steady energy with a balanced mix of protein, fiber, and healthy fats.
- Prep Time: 10 minutes
- Cook Time: 30 minutes
- Total Time: 40 minutes
- Yield: 4 servings 1x
- Category: Meal Prep
- Method: Stovetop
- Cuisine: Mediterranean
- Diet: Halal
Ingredients
Scale
The Grains
- 2 cups uncooked quinoa (rinsed well)
- 4 cups water or low-sodium broth
The Protein Power
- 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
The Vibrant Veggies
- 2 cups cherry tomatoes (halved)
- 1 medium cucumber (diced with peel)
- 1 small red onion (thinly sliced)
The Flavor Boosters
- 1/2 cup crumbled feta cheese (block kind)
- 1/4 cup Kalamata olives (pitted)
- 2 tbsp fresh lemon juice
Instructions
- Cooking the Quinoa: Rinse 2 cups quinoa under cold running water for 1 minute until the water runs clear to remove bitterness. Add rinsed quinoa to a pot with 4 cups of water or low-sodium broth. Bring to a boil over medium-high heat, then cover, reduce heat to simmer, and cook for 15 minutes. When done, fluff the quinoa with a fork and leave the lid slightly cracked to prevent mushiness while preparing the rest.
- Preparing the Chicken: Pat chicken breasts dry with paper towels to ensure a golden crust. Combine salt, black pepper, garlic powder, and dried oregano and sprinkle evenly over both sides of the chicken. Heat 2 tbsp olive oil in a skillet over medium-high heat until shimmering. Cook the chicken for 6-7 minutes on each side, avoiding constant poking, until the internal temperature reaches 165°F. Let the chicken rest for 5 minutes, then slice into strips.
- Assembling the Containers: Divide the quinoa evenly into four containers, about ½ cup per container. Place sliced chicken on one side and evenly distribute the cherry tomatoes, cucumber, and red onion salad on the other. Top each container with crumbled feta cheese and Kalamata olives. Drizzle 2 tbsp fresh lemon juice over the salads for a bright flavor boost. Seal containers airtight and store in the refrigerator.
Notes
- Rinse quinoa thoroughly to avoid a soapy aftertaste.
- Let chicken rest after cooking for juicier slices.
- Soak sliced red onions in cold water for 10 minutes to mellow sharpness, if desired.
- Use fresh lemon juice for best flavor; bottled lemon juice is not recommended.
- Store meal preps in airtight containers in the fridge for up to 4 days.
- Reheat chicken and quinoa in the microwave for 60-90 seconds; keep salad cold.
- Variations: swap chicken for roasted chickpeas for a vegetarian option, or switch quinoa with farro or couscous adjusting cooking times.
Keywords: Mediterranean diet, meal prep, healthy lunch, quinoa recipe, chicken meal prep, easy meal prep, heart-healthy recipe, balanced meal, Mediterranean cuisine
