7-Day Mediterranean Bowl Meal Prep Recipe for Your Healthy Eating Meal Plan

Ingredients

• 2 cups quinoa, rinsed
• 3 cups low-sodium vegetable broth
• 2 medium zucchini, diced
• 1 large red bell pepper, chopped
• 1 pint cherry tomatoes, halved
• 1 medium red onion, thinly sliced
• 1 can (15 oz) chickpeas, drained and rinsed
• 1/2 cup kalamata olives, pitted and halved
• 6 oz feta cheese, crumbled
• 1/4 cup olive oil
• 2 lemons, juiced
• 3 cloves garlic, minced
• 1 teaspoon dried oregano
• 1/2 teaspoon salt
• 1/4 teaspoon black pepper
• 1/2 cup fresh parsley, chopped

Instructions

1. 1

   Cook the quinoa base

   Bring vegetable broth to a boil in a medium saucepan. Add quinoa, reduce heat to low, cover and simmer for 15 minutes until liquid is absorbed. Let it cool completely—this prevents your meal prep containers from getting soggy.

2. 2

   Roast the vegetables

   Preheat oven to 425°F. Toss zucchini, bell pepper, tomatoes, and red onion with 2 tablespoons olive oil, salt, and pepper. Spread on a large baking sheet and roast for 20-25 minutes until vegetables are tender and slightly caramelized.

3. 3

   Prepare the chickpeas

   While vegetables roast, pat chickpeas dry and toss with 1 tablespoon olive oil and oregano. Add to the baking sheet during the last 10 minutes of roasting for extra crispiness.

   

4. 4

   Make the dressing

   Whisk together remaining olive oil, lemon juice, minced garlic, salt, and pepper in a small bowl. This Mediterranean-style dressing ties everything together beautifully.

5. 5

   Assemble your meal prep containers

   Divide cooled quinoa among 6 meal prep containers. Top each with roasted vegetables, chickpeas, olives, and feta. Store dressing separately and add fresh parsley just before eating for the best flavor.

Substitution Ideas

Storage Tips

Store assembled bowls in the refrigerator for up to 5 days. Keep dressing in separate small containers and add just before eating. These also freeze well for up to 1 month—just thaw overnight and refresh with a squeeze of lemon.