Low-Calorie Mediterranean Meal Prep
This Low-Calorie Mediterranean Meal Prep recipe combines clean, gluten-free ingredients with bold, herbaceous flavor. Ideal for weight management, quick lunches, or simple dinners, it’s nourishing, prep-friendly, and flexible enough for the whole week.
Equipment
- large mixing bowl
- cutting board
- chef's knife
- Oven (for optional protein)
- meal prep containers
Ingredients
Salad Base
- 1 cup cooked quinoa
- 1 can chickpeas 15 oz, rinsed
- 1 cup cherry tomatoes halved
- 1 red bell pepper chopped
- 1 medium cucumber diced
- 0.5 small red onion finely chopped
- 0.25 cup chopped olives
- 1 lemon juice of
- 2 tbsp extra virgin olive oil
- 1 tsp dried oregano
- salt and pepper to taste
- fresh parsley chopped, for garnish
- 1 cup crumbled feta or dairy-free alternative
Optional Protein
- grilled chicken, salmon, or baked tofu optional, cooked and sliced
Instructions
- If adding grilled chicken or salmon, season with lemon juice, oregano, salt, and pepper. Roast at 400°F (200°C) for 20–25 minutes until cooked through.
- Let quinoa cool completely before using to avoid wilting vegetables. Prep all vegetables while it cools.
- In a large bowl, combine chickpeas, tomatoes, cucumber, red onion, bell pepper, olives, and cooled quinoa.
- Drizzle with olive oil and lemon juice. Add oregano, salt, and pepper. Stir gently to combine.
- Fold in crumbled feta and chopped parsley. Divide mixture into 4–5 containers.
- Top with or serve alongside optional protein. Store in fridge up to 5 days. Best enjoyed cold or at room temperature.
Notes
This dish is naturally gluten-free and easy to make dairy-free. Avoid freezing due to fresh produce. Add roasted fall vegetables or a plant-based protein for variety. Store dressing separately if crunch is key.
Nutrition
Calories: 360kcalCarbohydrates: 32gProtein: 13gFat: 20gSaturated Fat: 5gCholesterol: 15mgSodium: 420mgPotassium: 600mgFiber: 6gSugar: 4gVitamin A: 850IUVitamin C: 60mgCalcium: 140mgIron: 3.5mg
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