We are trying to start the new year off on the right foot and that has involved getting back into Sunday night meal prep! We got into this last year when we were both working out and dieting before our wedding and fell out of the habit towards the end of the year. It’s a great way to make sure you have healthy, filling lunches all week and avoiding eating out. We always try different combinations, but this Mediterranean preparation with chicken, tons of veggies, and quinoa is one of our favorites, so we decided to share the recipe.

In general, for our meal prepping, we like to include some type of protein, assorted veggies, a grain, and a sauce. The sauce is so important! It helps to keep everything from being dry and boring. In this recipe, we made a garlic yogurt sauce to accompany everything, but you can always switch this out for your favorite salad dressing.

We chose to grill all of the ingredients because we love the charred flavor on the veggies especially, but also on the chicken. Plus, it makes for quick cooking and easy clean-up. Everything was done in less than 1 hour from prepping to putting everything into the fridge.

This recipe is easy to customize – you can trade out any veggies you don’t like or that aren’t in season and you can switch out the chicken breast for the protein of your choice. We have gotten into using quinoa as of late, to add a little extra protein to our meals, but this too could be swapped out for cauliflower rice to keep it low carb or brown rice for those that don’t like quinoa.

If you liked this recipe, you might also like our chicken sausage and sweet potato sheet pan meal prep! We would love to hear what you like to make for your Sunday meal prep! Let us know in the comments below.

Sunday Meal Prep: Mediterranean Chicken & Quinoa Bowls

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Prep Time 15 minutes mins

Cook Time 30 minutes mins

Total Time 45 minutes mins

Servings: 8 people

Course: Main Dish

Cuisine: Mediterranean

Ingredients Method

Ingredients

  

Chicken, Quinoa, and Veggies

• 1 Cup Quinoa Rinsed and drained
• 2 Pounds Boneless Skinless Chicken Breasts Pounded thin
• 2 Large Sweet Potatoes Sliced thinly lengthwise
• 1 Pound Assorted sweet peppers
• 1 Pound Asparagus Trimmed
• 1/2 Pound Brussels Sprouts Halved
• 1/4 Cup olive oil
• 1 Tablespoon Garlic Pepper & Herb Seasoning
• 2 Cups Chicken Stock
• 1 Tablespoon salt
• 1 Tablespoon Pepper

Yogurt Sauce

• 1 Cup Plain Greek Yogurt
• 1 Teaspoon Seven Spice
• 1 lemon Juiced
• 3 Cloves garlic
• 4 Tablespoons olive oil
• 1/2 Teaspoon salt
• 1/2 Teaspoon Black Pepper

Method

 

1. Bring 2 cups of chicken stock to a boil. Add quinoa and cover. Let cook about 15 minutes. Drain well and set aside.
2. Season chicken breasts with garlic pepper and herb seasoning along with about 1/2 teaspoon of salt and 1/2 teaspoon of black pepper, and 1 tablespoon of olive oil. Set aside.
3. Throw all the veggies in a large bowl and toss with remaining olive oil, salt, and pepper.
4. Pre-heat grill to at least 450-500F.
5. Place sweet potatoes and asparagus onto grill first. Cook approximately 5 minutes on each side, or until tender. Remove from grill and set aside.
6. Next, add peppers and Brussels sprouts into a grill pan or basket. Toss occasionally until slightly charred and tender, approximately 10 minutes.
7. Lastly, add the chicken. Allow to cook at least 5-7 minutes on each side (depending on the thickness). Then remove from grill and slice thinly.
8. Store veggies and chicken in a large container and quinoa in large bowl in the refrigerator until ready to use.
9. Make your own bowl and top with garlic sauce (recipe below)

Garlic Yogurt Sauce

1. Combine all ingredients into blender and pulse until smooth. Adjust salt and pepper as needed. Store in jar.