60+ Meal Prep Recipes for Lunch & Dinner
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Prep Time
10 mins
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Cook Time
30 mins
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Servings
4
-
Calories
478 kcal
-
Course
Dinner
-
Cuisine
Mediterranean
60+ Meal Prep Recipes for Lunch & Dinner
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Cook once, eat twice they say... and it's true! This post is a menu for meal prep recipes you can make today and eat today & tomorrow!
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Ingredients
Greek Chicken Bowls
- 1 cup farro cooked
- 3 cups water or stock
- ½ teaspoon salt
- 1 pound chicken breast 2 large breasts, boneless skinless
- 3 tablespoons olive oil
- lemon zest of 1
- 2 tablespoons lemon juice
- 2 cloves garlic grated
- 1 teaspoon oregano dried
- ½ teaspoon kosher salt
- ¼ teaspoon black pepper
- 1 tablespoon olive oil
- 1 pint cherry tomato halved
- 2 cups cucumber chopped
- 1 cup kalamata olives pitted and sliced
- ½ red onion sliced
- 1 cup tzatziki sauce
- ½ cup feta cheese crumbled
- lemon for serving, wedges
- dill for garnish, optional, fresh
- parsley for garnish, optional, fresh
TZATZIKI SAUCE
- 1 cucumber
- 1 garlic clove
- 1 cup PLAIN yogurt
- ½ teaspoon salt
- ½ teaspoon lemon juice
- ¼ teaspoon dill dried
Instructions
FOR THE BOWLS
- Rinse and drain farro. Place farro in a pot with salt and enough water or stock to cover it. Bring it to a boil; reduce heat to medium-low and simmer for 30 minutes. Drain off any excess water.
- For the chicken: In a gallon size zip bag, combine chicken breasts, olive oil, lemon zest, lemon juice, garlic, oregano, salt, and pepper. Marinate for 4 hours or overnight.
- In a large skillet, heat olive oil over medium-high heat, add the chicken breasts into the skillet and cook for 7 minutes, flip, and continue to cook for another 5-7 minutes until the internal temperature has reached 165. Discard marinade.
- Remove chicken from pan and wait 5 minutes before slicing.
- To assemble the Greek bowls; place a bed of farro at the bottom of your bowl or meal prep container. Top with sliced chicken, tomatoes, cucumber, olives, red onion, tzatziki sauce, and feta cheese. Sprinkle some parsley and dill and serve with lemon wedges.
TZATZIKI SAUCE
- Line a large bowl with a mesh strainer, place a paper towel into the strainer.
- Use a cheese grater to grate the cucumber and garlic clove, transfer to the strainer to remove the excess moisture.
- In a medium bowl combine the shredded cucumber, garlic, yogurt, salt, lemon juice, and dill. Stir to combine and refrigerate for an hour before serving.
Nutrition Information
Show Details
Serving
1 bowl
Calories
478kcal
(24%)
Carbohydrates
30g
(10%)
Protein
35g
(70%)
Fat
25g
(38%)
Saturated Fat
5g
(25%)
Polyunsaturated Fat
3g
(18%)
Monounsaturated Fat
15g
(75%)
Trans Fat
0.01g
(1%)
Cholesterol
84mg
(28%)
Sodium
1772mg
(74%)
Potassium
1133mg
(24%)
Fiber
5g
(20%)
Sugar
12g
(24%)
Vitamin A
893IU
(18%)
Vitamin C
38mg
(42%)
Calcium
207mg
(21%)
Iron
3mg
(17%)
Nutrition Facts
Serving: 4Serving
Amount Per Serving
Calories 478 kcal
% Daily Value*
| Serving | 1 bowl | |
| Calories | 478kcal | 24% |
| Carbohydrates | 30g | 10% |
| Protein | 35g | 70% |
| Fat | 25g | 38% |
| Saturated Fat | 5g | 25% |
| Polyunsaturated Fat | 3g | 18% |
| Monounsaturated Fat | 15g | 75% |
| Trans Fat | 0.01g | 1% |
| Cholesterol | 84mg | 28% |
| Sodium | 1772mg | 74% |
| Potassium | 1133mg | 24% |
| Fiber | 5g | 20% |
| Sugar | 12g | 24% |
| Vitamin A | 893IU | 18% |
| Vitamin C | 38mg | 42% |
| Calcium | 207mg | 21% |
| Iron | 3mg | 17% |
* Percent Daily Values are based on a 2,000 calorie diet.
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