5-Day Lunch Meal Prep Bowl (Mediterranean Style)

Ingredients

• 2 cups dry quinoa (or brown rice)
• 1 can (400g) chickpeas, drained and rinsed
• 2 large chicken breasts (about 500g total), or 1 block firm tofu for plant-based
• 1 large cucumber, diced
• 1 cup cherry tomatoes, halved
• 1/2 red onion, finely sliced
• 1 cup kalamata olives, pitted
• 1 cup crumbled feta cheese (skip for dairy-free)
• 3 tablespoons olive oil
• 2 tablespoons lemon juice (freshly squeezed, not the bottled stuff)
• 1 teaspoon dried oregano
• 1 teaspoon garlic powder
• Salt and black pepper to taste
• Fresh parsley, a small handful for topping

Instructions

1. 1

   Cook your quinoa base

   Rinse 2 cups of dry quinoa under cold water—this removes the bitter coating most people skip and then wonder why it tastes off. Add it to a medium saucepan with 4 cups of water and a pinch of salt. Bring to a boil, then drop it to a low simmer, cover, and leave it for 15 minutes. Fluff with a fork and set aside to cool slightly.

2. 2

   Season and cook the chicken

   While the quinoa cooks, slice your chicken breasts into thin strips. Toss them in 1 tablespoon of olive oil, the garlic powder, dried oregano, salt, and pepper. Heat a non-stick pan over medium-high heat and cook the chicken for 5–6 minutes per side until cooked through (internal temp should hit 74°C / 165°F). Let it rest for 5 minutes before slicing—this keeps it juicy all week, not rubbery.

3. 3

   Roast the chickpeas (optional but worth it)

   This step is totally optional, but roasted chickpeas hold up so much better in the fridge than raw ones. Toss drained chickpeas in 1 tablespoon olive oil, a pinch of salt, and a pinch of paprika if you have it. Spread on a baking sheet and roast at 200°C (400°F) for 20–25 minutes until golden and slightly crispy. You can do this at the same time the chicken is cooking.

4. 4

   Prep your fresh veg

   Dice the cucumber, halve the cherry tomatoes, and slice the red onion as thin as you can manage. Combine them in a bowl with the olives and a small squeeze of lemon juice. This little marinade keeps everything bright and fresh for days in the fridge rather than going soggy on day two.

   

5. 5

   Build your dressing

   Whisk together the remaining 1 tablespoon of olive oil, the rest of the lemon juice, a pinch of oregano, salt, and pepper. That's it. Simple, clean, and it won't go weird in the fridge the way creamy dressings do. If you want a bit more depth, add half a teaspoon of Dijon mustard.

6. 6

   Assemble your 5 lunch containers

   Divide the quinoa evenly across 5 meal-prep containers—about 3/4 cup cooked per box. Add a portion of sliced chicken or chickpeas (or both if you want a bigger lunch), a scoop of the marinated veg, a sprinkle of feta, and a few fresh parsley leaves. Drizzle a little dressing over each one, or store the dressing in a small separate container if you prefer to add it fresh each day.

Substitution Ideas

Storage Tips

Store assembled bowls in airtight containers in the fridge for up to 4 days—so Sunday prep covers you Monday through Thursday comfortably. Friday's portion is pushing it slightly on freshness, especially the cucumber, so I'd either prep that one fresh or swap the veg for something sturdier like roasted bell peppers. Keep the dressing separate if you can; it genuinely makes day 3 and 4 taste closer to day 1. These bowls don't freeze well once assembled—the cucumber and tomatoes go mushy—but the cooked quinoa and chicken freeze great separately if you want to batch cook further ahead.