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+ servings

Mediterranean Meal Prep Bowls

Healthy and flavorful Mediterranean meal prep bowls packed with protein, fresh vegetables, and grains, perfect for a week's worth of lunches.
Prep Time 20 minutes
Cook Time 30 minutes
Total Time 50 minutes
Servings: 4 servings
Course: lunch, main
Cuisine: Mediterranean
Calories: 450

Ingredients
  

Grains
  • 1 cup quinoa rinsed and drained
  • 2 cups water for cooking quinoa
Vegetables
  • 1 cup cherry tomatoes halved
  • 1 cup cucumber diced
  • 1 cup bell pepper diced
  • 1 cup red onion finely chopped
  • 1 cup kalamata olives pitted and sliced
  • 1 cup spinach fresh
Protein
  • 1 can chickpeas drained and rinsed
  • 1 cup feta cheese crumbled
Dressing
  • 1 tablespoon olive oil
  • 1 tablespoon lemon juice freshly squeezed
  • 1 teaspoon dried oregano
  • 1 teaspoon salt to taste
  • 1 teaspoon black pepper to taste

Method
 

Cook Quinoa
  1. In a large pot, bring 2 cups of water to a boil. Add 1 cup of rinsed quinoa, reduce heat to low, cover, and simmer for 15 minutes or until water is absorbed.
  2. Remove from heat and let it sit covered for 5 minutes. Fluff with a fork and set aside.
Roast Chickpeas
  1. Preheat the oven to 400°F (200°C). Spread drained chickpeas on a baking sheet and drizzle with olive oil, salt, and pepper.
  2. Roast for 20 minutes, stirring halfway through, until crispy.
Prepare Vegetables
  1. In a mixing bowl, combine cherry tomatoes, cucumber, bell pepper, red onion, and olives.
  2. Add the cooked quinoa and roasted chickpeas to the bowl.
Make Dressing
  1. In a small bowl, whisk together olive oil, lemon juice, oregano, salt, and pepper.
  2. Pour the dressing over the quinoa and vegetable mixture and toss to combine.
Assemble Bowls
  1. Divide the mixture into meal prep containers and top with fresh spinach and crumbled feta cheese.
  2. Store in the refrigerator for up to 5 days.

Nutrition

Serving: 1servingCalories: 450kcalCarbohydrates: 60gProtein: 18gFat: 18gSaturated Fat: 5gFiber: 12gSugar: 5g

Notes

Feel free to customize the vegetables and protein according to your preference. This recipe is versatile and can be made vegan by omitting the feta cheese.

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