7-Day Mediterranean Meal Prep Ideas for the Week (Ready in 2 Hours!)

Ingredients

• 2 lbs chicken thighs, boneless
• 1 lb salmon fillets
• 2 cups quinoa
• 3 cups cherry tomatoes
• 2 large zucchini, diced
• 1 large eggplant, cubed
• 2 red bell peppers, sliced
• 1 large red onion, sliced
• 4 cloves garlic, minced
• 1/2 cup olive oil
• 2 lemons, juiced
• 1 cup kalamata olives
• 8 oz feta cheese, crumbled
• 1/4 cup fresh oregano
• 2 tbsp dried herbs (oregano, thyme)
• 1 tsp smoked paprika
• Salt and pepper to taste
• 12 meal prep containers

Instructions

1. 1

   Prep your proteins

   Season chicken thighs with olive oil, lemon juice, oregano, salt and pepper. Let marinate while you prep vegetables. Cut salmon into 4 portions and season similarly.

2. 2

   Get your grains going

   Cook quinoa according to package directions (about 15 minutes). This will be your base for most containers. While it's cooking, preheat oven to 425°F.

3. 3

   Roast the rainbow

   Toss zucchini, eggplant, bell peppers, and red onion with olive oil, garlic, and herbs. Spread on two large baking sheets. Roast for 25-30 minutes until tender and slightly caramelized.

4. 4

   Cook your chicken

   Heat a large skillet over medium-high heat. Cook chicken thighs for 6-7 minutes per side until golden and cooked through (internal temp 165°F). Let rest, then slice.

   

5. 5

   Quick-sear the salmon

   In the same pan, cook salmon fillets for 3-4 minutes per side. Don't worry about cooking them completely—they'll finish when reheated. Let cool and flake into chunks.

6. 6

   Assembly time

   Divide quinoa among 8 containers. Top 4 containers with sliced chicken and roasted vegetables. Top remaining 4 with salmon flakes and vegetables. Add cherry tomatoes, olives, and feta to all containers.

7. 7

   Final touches

   Drizzle each container with remaining olive oil and lemon juice. Store 4 containers in fridge (use within 4 days) and 4 in freezer (use within 1 month).

Substitution Ideas

Storage Tips

Store in airtight containers up to 4 days in the fridge. Freeze extras for up to 1 month. Reheat gently in microwave for 90 seconds, adding a splash of water if needed. The vegetables will maintain their texture better if you don't overcook during reheating.