Mediterranean Chicken & Veggie Meal Prep Bowls (Under 400 Calories)

Ingredients

• 500g boneless chicken breast, cut into bite-sized pieces
• 1 cup dry quinoa (rinsed)
• 1 medium zucchini, diced
• 1 red bell pepper, chopped
• 1 cup cherry tomatoes, halved
• 1/2 red onion, thinly sliced
• 1 cup canned chickpeas, drained and rinsed
• 3 tablespoons extra-virgin olive oil (divided)
• 1 teaspoon smoked paprika
• 1 teaspoon dried oregano
• 1/2 teaspoon garlic powder
• 1/2 teaspoon cumin
• Salt and black pepper to taste
• Juice of 1 lemon
• 1/4 cup fresh parsley, roughly chopped
• 4 tablespoons plain low-fat Greek yogurt (for serving)

Instructions

1. 1

   Get Your Quinoa Going First

   Add 1 cup rinsed quinoa and 2 cups water to a medium saucepan. Bring to a boil, then drop to a low simmer, cover, and cook for 15 minutes. Pull it off the heat and let it sit covered for 5 minutes—don't skip that resting step, it makes a real difference in texture. Fluff with a fork and set aside to cool slightly.

2. 2

   Season the Chicken

   In a bowl, toss your chicken pieces with 1.5 tablespoons of olive oil, smoked paprika, oregano, garlic powder, cumin, and a generous pinch of salt and pepper. Make sure every piece gets coated. This spice mix is doing a lot of heavy lifting here—it's what gives these bowls that Mediterranean feel without needing a complicated sauce.

3. 3

   Cook the Chicken

   Heat a large non-stick skillet or cast iron pan over medium-high heat. Add the seasoned chicken in a single layer—don't crowd the pan or it'll steam instead of sear. Cook for 5-6 minutes, turning halfway, until golden on the outside and cooked through (internal temp should hit 74°C / 165°F). Set aside.

4. 4

   Roast the Vegetables

   While the chicken rests, toss your zucchini, red bell pepper, cherry tomatoes, red onion, and chickpeas with the remaining 1.5 tablespoons of olive oil on a large baking sheet. Season with salt and pepper. Roast at 220°C (425°F) for 20-22 minutes, until the edges start to caramelize. The chickpeas will get slightly crispy—that's exactly what you want.

   

5. 5

   Build and Divide Your Bowls

   Divide the quinoa evenly between 4 meal prep containers (roughly 3/4 cup cooked per container). Top each with an equal portion of chicken and roasted vegetables. Squeeze a little lemon juice over everything—this is non-negotiable, it brightens the whole dish. Scatter fresh parsley on top.

6. 6

   Pack for the Week

   Add a tablespoon of Greek yogurt to a small separate container or a corner of each bowl if you're eating same-day. If prepping ahead, store the yogurt separately so it doesn't water down the bowl. Seal containers and refrigerate. That's literally it—four lunches, done.

Substitution Ideas

Storage Tips

These bowls keep well in airtight glass containers in the fridge for up to 4 days—I'd say day 3 is actually peak flavor once everything has had time to meld. Don't freeze them; the quinoa gets grainy and the vegetables turn mushy when thawed. If you're prepping for 5 days, make a fresh batch midweek rather than pushing it. Reheat in the microwave for 90 seconds on high, with a damp paper towel over the top to keep moisture in. Store the Greek yogurt and fresh parsley separately and add them after reheating.