Mediterranean Chicken Bowl Meal Prep Recipe for Weight Management

Ingredients

• 1.5 lbs boneless chicken thighs
• 2 cups cooked quinoa
• 1 English cucumber, diced
• 2 cups cherry tomatoes, halved
• 1 red bell pepper, chopped
• 1/2 red onion, thinly sliced
• 1 cup kalamata olives, pitted
• 4 oz feta cheese, crumbled
• 1/4 cup olive oil
• 2 lemons, juiced
• 3 garlic cloves, minced
• 2 tsp dried oregano
• 1 tsp salt
• 1/2 tsp black pepper
• 1/4 cup fresh parsley, chopped

Instructions

1. 1

   Season the chicken

   Pat chicken thighs dry and season both sides with salt, pepper, and 1 tsp oregano. Let sit for 10 minutes while you prep other ingredients.

2. 2

   Make the dressing

   Whisk together olive oil, lemon juice, minced garlic, remaining oregano, and a pinch of salt in a small bowl. Set aside 2 tablespoons for the chicken.

3. 3

   Cook the chicken

   Heat a large skillet over medium-high heat. Cook chicken thighs for 6-7 minutes per side until internal temperature reaches 165°F. Brush with reserved dressing in the last 2 minutes.

4. 4

   Rest and slice

   Let chicken rest for 5 minutes, then slice into strips. This keeps the meat juicy and makes it easier to portion into containers.

   

5. 5

   Prep the vegetables

   While chicken cooks, dice cucumber, halve cherry tomatoes, chop bell pepper, and slice red onion. Keep everything in separate bowls for now.

6. 6

   Assemble the bowls

   Divide quinoa between 4 meal prep containers. Top each with sliced chicken, then arrange cucumber, tomatoes, bell pepper, red onion, and olives in sections.

7. 7

   Finish and store

   Sprinkle feta cheese and parsley over each bowl. Pack remaining dressing in small containers to add just before eating. Refrigerate for up to 4 days.

Substitution Ideas

Storage Tips

Store assembled bowls in the fridge for up to 4 days. Keep dressing separate until ready to eat to prevent soggy vegetables. These don't freeze well due to the fresh vegetables, but the cooked chicken can be frozen separately for up to 3 months.