Mediterranean Chicken & Veggie Bowl (Your Weekly Meal Prep Hero)

Ingredients

• 4 boneless, skinless chicken breasts (about 170g each)
• 2 cups dry quinoa
• 1 can (400g) chickpeas, drained and rinsed
• 2 medium zucchini, sliced into half-moons
• 1 large red bell pepper, chopped
• 1 cup cherry tomatoes, halved
• 1/2 red onion, thinly sliced
• 3 tablespoons extra virgin olive oil
• 2 teaspoons dried oregano
• 1 teaspoon smoked paprika
• 1 teaspoon garlic powder
• Salt and black pepper to taste
• Juice of 1 lemon
• 1/2 cup crumbled feta cheese (optional but really worth it)
• Fresh parsley for topping

Instructions

1. 1

   Get Your Quinoa Going First

   Rinse 2 cups of quinoa under cold water—this removes any bitterness. Add it to a medium saucepan with 4 cups of water and a pinch of salt. Bring to a boil, then drop the heat to low and cover. Cook for 15 minutes until the water's absorbed. Fluff it with a fork and set aside. Starting with quinoa means it'll be cool and ready to portion by the time everything else is done.

2. 2

   Season Your Chicken Like You Mean It

   Pat the chicken breasts dry with a paper towel—this is the step most people skip, and it's actually why your chicken ends up steamed instead of golden. Mix together the oregano, smoked paprika, garlic powder, half a teaspoon of salt, and a good crack of black pepper. Rub this all over both sides of each breast. Drizzle with one tablespoon of olive oil and let it sit while your pan heats up.

3. 3

   Cook the Chicken (Properly)

   Heat a large skillet or grill pan over medium-high heat. Add your seasoned chicken and cook for about 6-7 minutes per side without moving it around—let it develop that crust. Internal temp should hit 74°C (165°F). Pull it off the heat, let it rest for 5 minutes (seriously, rest it), then slice or cube it. That resting time keeps all the juices inside. While the chicken rests, you're onto the veg.

   

4. 4

   Roast Your Vegetables

   Preheat your oven to 200°C (400°F). Toss the zucchini, bell pepper, cherry tomatoes, and chickpeas on a large baking sheet with 2 tablespoons of olive oil, a pinch of salt, and a sprinkle of paprika. Spread them out in a single layer—crowding the pan makes them steam instead of roast. Roast for 20-25 minutes, giving the tray a shake halfway through. You want the edges slightly caramelized and the chickpeas just a bit crispy. This is where all the flavor lives.

5. 5

   Build Your Bowls for the Week

   Grab four airtight meal prep containers. Add roughly half a cup of quinoa to each, then divide the roasted veggies and chickpeas evenly. Top each bowl with your sliced chicken. Squeeze a little fresh lemon juice over everything—it keeps the colors bright and adds a brightness that makes reheated food taste fresh. Add the sliced red onion, a sprinkle of feta if you're using it, and some chopped parsley. Seal them up and refrigerate.

Substitution Ideas

Storage Tips

Assembled bowls keep well in airtight containers in the fridge for up to 4 days. Keep the fresh parsley and any extra lemon wedges separate—add those right before eating for best texture. If you want to freeze portions, skip the feta and tomatoes (they don't freeze well) and freeze the chicken, quinoa, and roasted veg separately for up to 2 months. Reheat in the microwave for 2-2.5 minutes on medium power, or in a skillet over medium heat with a splash of water to keep things from drying out. Don't skip the lemon squeeze after reheating—it makes a bigger difference than you'd expect.