Print

Easy 5-Day Mediterranean Chicken Meal Prep for Healthy Meals

Mediterranean chicken meal prep - featured image
Print Recipe

A quick and easy Mediterranean chicken meal prep recipe featuring marinated chicken breasts and roasted vegetables, perfect for healthy eating and busy weekdays.

Ingredients

Scale
  • 4 boneless, skinless chicken breasts (about 1.5 lbs / 680 g)
  • 3 tablespoons extra virgin olive oil
  • 2 cloves garlic, minced
  • Juice of 1 lemon
  • 1 teaspoon dried oregano (or 1 tablespoon fresh, chopped)
  • 1 teaspoon smoked paprika
  • Salt and freshly ground black pepper, to taste
  • 1 large red bell pepper, sliced
  • 1 medium zucchini, sliced into half-moons
  • 1 cup cherry tomatoes
  • 1 small red onion, thinly sliced
  • 2 tablespoons olive oil
  • 1 teaspoon dried thyme or rosemary
  • Salt and pepper, to taste
  • 1 cup cooked quinoa or brown rice (optional)
  • Fresh parsley, chopped (for garnish)
  • Crumbled feta cheese (optional)

Instructions

  1. In a mixing bowl, combine olive oil, minced garlic, lemon juice, oregano, smoked paprika, salt, and pepper.
  2. Toss chicken breasts in the marinade, ensuring they’re well coated. Cover and refrigerate for at least 30 minutes.
  3. Preheat the oven to 400°F (200°C). Line a baking sheet with parchment paper or foil.
  4. Spread sliced red bell pepper, zucchini, cherry tomatoes, and red onion on the baking sheet. Drizzle with olive oil, sprinkle thyme, salt, and pepper, and toss gently to coat.
  5. Place the marinated chicken breasts on the baking sheet alongside the veggies, leaving space between pieces.
  6. Roast for 25-30 minutes until chicken reaches an internal temperature of 165°F (74°C) and vegetables are tender with slight caramelization. Toss veggies halfway through cooking.
  7. While chicken roasts, cook quinoa or rice according to package instructions.
  8. Let chicken rest for 5 minutes after removing from oven.
  9. Divide chicken, roasted vegetables, and quinoa evenly among five meal prep containers.
  10. Garnish with chopped parsley and crumbled feta cheese if desired.
  11. Cool completely before sealing containers to prevent condensation.

Notes

Marinate chicken for at least 30 minutes for best flavor; overnight is ideal. Use a meat thermometer to ensure chicken reaches 165°F for safety and juiciness. Let meals cool completely before sealing containers to avoid sogginess. Can be frozen for up to 3 months. For stovetop cooking, pan-sear chicken and sauté vegetables.

Nutrition

Keywords: Mediterranean chicken, meal prep, healthy meals, roasted vegetables, chicken marinade, easy dinner, meal prep recipe

Find it online: https://sweetstirring.com/easy-5-day-mediterranean-chicken-meal-prep-for-healthy-meals/