Embracing the Mediterranean diet in your meal prep is a fantastic way to savor delicious flavors while nourishing your body with wholesome ingredients. This culinary approach emphasizes the abundant use of fruits, vegetables, whole grains, lean proteins, and healthy fats.
To make your Mediterranean-inspired meal prep convenient for work or on-the-go, it’s important to choose dishes that are portable and can be enjoyed cold or a short warm in the micro. Let’s explore some flavorful meal prep ideas that showcase the vibrant Mediterranean cuisine and provide tips on adding variety to your weekly menu.
- Greek Chicken Salad Wrap: Grill or bake chicken breasts marinated in lemon juice, garlic, and oregano. Once cooked, slice the chicken into strips. In a bowl, combine cherry tomatoes, cucumber, red onion, Kalamata olives, and feta cheese. Toss the vegetables with a splash of olive oil and red wine vinegar. Assemble the wraps using whole wheat tortillas or lettuce leaves, layering the chicken strips and veggie mixture. Wrap tightly and pack individually for a refreshing and protein-packed lunch option.
- Quinoa Tabouli with Hummus and Veggies: Cook a batch of quinoa according to package instructions and let it cool. In a large bowl, combine the cooked quinoa with chopped parsley, diced tomatoes, cucumber, red onion, and a squeeze of fresh lemon juice. Season with salt, pepper, and a drizzle of olive oil. Divide the tabouli into individual meal prep containers and pair them with a side of hummus and an assortment of sliced bell peppers, carrot sticks, and cherry tomatoes for dipping. This vibrant and nutrient-rich combination will keep you satisfied and energized throughout the day.
- Mediterranean Grain Bowl: Start by cooking a mixture of bulgur wheat and farro according to package instructions. Let the grains cool before assembling the bowls. In each container, layer the cooked grains with a variety of Mediterranean-inspired ingredients such as grilled chicken or shrimp, roasted vegetables (such as eggplant, zucchini, and bell peppers), chickpeas, feta cheese, and a drizzle of tzatziki sauce or a squeeze of lemon juice. These grain bowls are versatile and can be customized to your taste preferences, ensuring a delightful and satisfying meal prep option.
Tips to Add Flavor and Variety:
- Experiment with herbs and spices: Incorporate Mediterranean staples like oregano, basil, thyme, rosemary, and cumin to enhance the flavors of your dishes.
- Use citrus juices: Fresh lemon or lime juice adds brightness and tanginess to salads, marinades, and dressings.
- Embrace the power of olives and olive oil: Include Kalamata olives, black olives, or green olives in your meals, and use extra virgin olive oil as a finishing touch to enhance the taste and nutritional benefits.
- Incorporate fresh herbs: Add chopped parsley, mint, or cilantro to your dishes to elevate their freshness and aroma.
- Don’t forget about garlic and onions: These aromatic ingredients are Mediterranean staples and provide depth of flavor to a variety of recipes.
Adopting a Mediterranean-inspired meal prep routine brings a world of delicious flavors and healthful ingredients to your table. With the Greek Chicken Salad Wrap, Quinoa Tabouli with Hummus and Veggies, and the Mediterranean Grain Bowl as a starting point, you can explore the vast range of Mediterranean cuisine. By using herbs, spices, citrus, olives, olive oil, and fresh ingredients, you’ll infuse your meal preps with flavor and variety. So, embark on this culinary journey, and let the Mediterranean diet nourish your taste buds and support your well-being.
- Greek Salad with Grilled Chicken: Ingredients:
- 2 boneless, skinless chicken breasts
- 1 head of romaine lettuce, chopped
- 1 cucumber, diced
- 1 cup cherry tomatoes, halved
- 1/2 red onion, thinly sliced
- 1/4 cup Kalamata olives, pitted
- 1/4 cup crumbled feta cheese
- 2 tablespoons extra virgin olive oil
- 1 tablespoon lemon juice
- 1 teaspoon dried oregano
- Salt and pepper to taste
Instructions:
- Preheat grill to medium-high heat. Season chicken breasts with salt, pepper, and dried oregano.
- Grill the chicken for about 6-8 minutes per side until cooked through. Let it rest for a few minutes, then slice into strips.
- In a large salad bowl, combine the lettuce, cucumber, cherry tomatoes, red onion, Kalamata olives, and feta cheese.
- In a small bowl, whisk together the olive oil, lemon juice, salt, and pepper to make the dressing.
- Pour the dressing over the salad and toss to combine. Top with grilled chicken slices and serve.
- Mediterranean Quinoa Stuffed Bell Peppers: Ingredients:
- 4 bell peppers (any color)
- 1 cup cooked quinoa
- 1 cup canned chickpeas, rinsed and drained
- 1/2 cup diced tomatoes
- 1/2 cup diced cucumber
- 1/4 cup chopped Kalamata olives
- 1/4 cup crumbled feta cheese
- 2 tablespoons chopped fresh parsley
- 1 tablespoon lemon juice
- 1 tablespoon extra virgin olive oil
- Salt and pepper to taste
Instructions:
- Preheat the oven to 375°F (190°C). Slice off the tops of the bell peppers and remove the seeds and membranes.
- In a mixing bowl, combine the cooked quinoa, chickpeas, diced tomatoes, cucumber, Kalamata olives, feta cheese, parsley, lemon juice, olive oil, salt, and pepper.
- Stuff the mixture into the bell peppers and place them in a baking dish. Drizzle a little olive oil over the peppers.
- Bake for about 25-30 minutes until the peppers are tender and slightly charred.
- Serve the stuffed bell peppers as a main dish or as a side with a salad or crusty bread.
- Lemon Garlic Shrimp with Orzo: Ingredients:
- 1 pound shrimp, peeled and deveined
- 2 cloves garlic, minced
- 2 tablespoons fresh lemon juice
- 2 tablespoons extra virgin olive oil
- 1 teaspoon dried oregano
- 1/2 teaspoon lemon zest
- Salt and pepper to taste
- 2 cups cooked orzo pasta
- 1 cup cherry tomatoes, halved
- 1/4 cup chopped fresh parsley
Instructions:
- In a bowl, combine the shrimp, minced garlic, lemon juice, olive oil, dried oregano, lemon zest, salt, and pepper. Let it marinate for about 15 minutes.
- Heat a large skillet over medium-high heat. Add the shrimp along with the marinade and cook for about 2-3 minutes per side until the shrimp turns pink and opaque.
- Remove the shrimp from the skillet and set aside. In the same skillet, add the cooked orzo and cherry tomatoes. Cook for a few minutes until heated through.
- Stir in the chopped parsley and season with additional salt and pepper if needed.
- Serve the lemon garlic shrimp over the orzo and garnish with fresh grated parm if desired.
