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Easy Mediterranean Grilled Chicken Meal Prep for 5 Days

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A quick and flavorful Mediterranean grilled chicken meal prep recipe perfect for busy weeks, featuring juicy grilled chicken, fresh veggies, and wholesome grains.

Ingredients

Scale
  • 4 boneless, skinless chicken breasts (about 1.5 lbs / 680g)
  • 3 tablespoons extra virgin olive oil
  • Juice of 1 large lemon (freshly squeezed)
  • 3 garlic cloves, minced
  • 1 tablespoon dried oregano
  • 1 teaspoon ground cumin (optional)
  • Salt and freshly ground black pepper, to taste
  • 1 large cucumber, diced
  • 2 medium tomatoes, chopped
  • 1/2 red onion, finely sliced
  • 1/4 cup Kalamata olives, pitted and halved
  • 1/4 cup crumbled feta cheese (optional)
  • 2 tablespoons fresh parsley, chopped
  • 1 cup cooked quinoa or brown rice per meal prep container (about 185g cooked)
  • 2 tablespoons tzatziki sauce per serving

Instructions

  1. In a large bowl, whisk together olive oil, lemon juice, minced garlic, dried oregano, cumin, salt, and pepper.
  2. Add chicken breasts and turn to coat evenly. Cover and refrigerate for at least 30 minutes, preferably 2-4 hours.
  3. Dice cucumber, tomatoes, and slice red onion. Toss with Kalamata olives, crumbled feta, and chopped parsley in a separate bowl. Refrigerate until ready to serve.
  4. Prepare quinoa or brown rice according to package instructions. Fluff with a fork and keep warm.
  5. Preheat grill or grill pan over medium-high heat. Lightly oil the grill grates or pan.
  6. Grill chicken breasts for about 6-7 minutes per side (12-14 minutes total) until internal temperature reaches 165°F (74°C).
  7. Transfer chicken to a plate and let rest for 5 minutes.
  8. Slice grilled chicken into strips or bite-sized pieces.
  9. Divide cooked grain evenly among meal prep containers. Add Mediterranean veggie mix and top with chicken slices.
  10. Finish with a dollop of tzatziki sauce on the side.
  11. Seal containers tightly and store in the fridge for up to 5 days.

Notes

Marinate chicken for at least 30 minutes, preferably 2-4 hours for best flavor. Use a meat thermometer to ensure chicken reaches 165°F. Rest chicken before slicing to keep it juicy. Can swap quinoa for cauliflower rice for low-carb option. Omit feta and use dairy-free tzatziki for dairy-free version.

Nutrition

Keywords: Mediterranean, grilled chicken, meal prep, healthy, easy recipe, chicken breasts, quinoa, tzatziki, fresh veggies

Find it online: https://sweetstirring.com/easy-mediterranean-grilled-chicken-meal-prep-for-5-days-perfect-for-busy-weeks/