7-Day Healthy Diet Weekly Plan: Mediterranean Grain Bowl with Roasted Vegetables

Ingredients

• 1½ cups dry farro (or quinoa if preferred)
• 3 cups low-sodium vegetable broth
• 1 medium zucchini, diced into ½-inch pieces
• 1 red bell pepper, sliced
• 1 cup cherry tomatoes, halved
• 1 can (400g) chickpeas, drained and rinsed
• 3 tablespoons extra-virgin olive oil, divided
• 1 teaspoon smoked paprika
• 1 teaspoon dried oregano
• ½ teaspoon garlic powder
• Salt and black pepper to taste
• ½ cup crumbled feta cheese
• ¼ cup fresh parsley, roughly chopped
• 2 tablespoons lemon juice (about 1 medium lemon)
• 2 tablespoons tahini
• 1 tablespoon warm water (to thin tahini drizzle)

Instructions

1. 1

   Get the Farro Going First

   Rinse your farro under cold water, then combine it with the vegetable broth in a medium saucepan. Bring to a boil, reduce heat to low, cover, and simmer for 25–30 minutes until tender but still slightly chewy—that texture is exactly what you want. If you're using quinoa instead, it'll be done in about 15 minutes. While it cooks, you've got time to handle everything else.

2. 2

   Roast the Vegetables (Don't Rush This Part)

   Preheat your oven to 220°C (425°F). Toss your zucchini, bell pepper, cherry tomatoes, and chickpeas together on a large baking sheet with 2 tablespoons of olive oil, the smoked paprika, oregano, garlic powder, salt, and pepper. Spread everything out in a single layer—crowding the pan is the number one reason vegetables steam instead of roast. Into the oven for 22–25 minutes, tossing once halfway through, until the edges are golden and the chickpeas are slightly crispy.

3. 3

   Mix Up the Tahini Drizzle

   In a small bowl, whisk together the tahini, lemon juice, and 1 tablespoon of warm water until smooth and pourable. It should be about the consistency of a thin salad dressing. Add a pinch of salt. That's it—done in 60 seconds, and it pulls the whole bowl together in a way that plain olive oil just can't.

   

4. 4

   Build Your Bowls

   Divide the cooked farro between four bowls. Top with the roasted vegetable and chickpea mixture, then scatter over the crumbled feta and fresh parsley. Drizzle the tahini dressing over everything and finish with the remaining tablespoon of olive oil if you want extra richness. Serve immediately, or pack into containers for meal prep—this holds up beautifully either way.

Substitution Ideas

Storage Tips

Store components separately if you can—the farro and roasted vegetables keep well in airtight containers in the fridge for up to 4 days. Keep the tahini drizzle in a small jar and give it a stir before using, since it may thicken overnight (just add a splash of warm water). I'd hold off on adding the feta and parsley until you're actually eating it, otherwise things get a bit soggy by day three. For freezing, the farro freezes fine for up to 2 months, but the roasted vegetables lose their texture—best to enjoy those fresh within the week.