Meal Prep Series: Healthy Greek-Inspired Meal Prep for the Week

Why Meal Prep?

Many of us turn to processed or takeout meals due to time constraints, but meal prepping just once a week can make healthy eating more accessible and cost-effective. With a little planning, you can have fresh, wholesome meals without the daily hassle of cooking.

Greek Meal Prep Overview

The Mediterranean diet is known for its heart-healthy benefits, featuring fresh vegetables, lean proteins, healthy fats, and flavorful seasonings. Our Greek meal prep plan follows a mix-and-match approach, allowing you to create different meals from a set of core ingredients.

Meal Plan Assumption: This meal prep plan is designed to provide lunch and dinner for one person for 5 days of the week, totaling 10 meals. This allows flexibility for other meals throughout the week. A high-quality protein shake with fruit can be a convenient and nutritious option for breakfast.

Core Meal Components:

• Base: Mixed greens (arugula, spinach, romaine), quinoa, or brown rice.
• Protein: Grilled chicken, baked falafel, or grilled shrimp.
• Dips & Spreads: Hummus, tzatziki, or roasted red pepper dip.
• Vegetables: Cherry tomatoes, cucumbers, red onions, bell peppers, olives, pickled onions.
• Toppings: Feta cheese, kalamata olives.
• Dressing: Homemade Greek vinaigrette, lemon-herb tahini.

Meal Prep Plan

Shopping List

• 1.5 lbs chicken breast (yields approx. six servings, 4-5 oz cooked per serving)
• 1 lb shrimp (yields approx. four servings, 4-5 oz cooked per serving)
• 10 falafel (approx. two falafel per serving, five servings total)
• 1.5 cups quinoa or brown rice
• 1 large container of mixed greens
• 2 cucumbers
• 1 pint cherry tomatoes
• 1 red onion
• 2 bell peppers
• 1 cup kalamata olives
• 1 cup feta cheese
• 3/4 cup hummus
• 3/4 cup tzatziki
• 1/4 cup olive oil
• 1 lemon
• 3 tbsp red wine vinegar
• 1.5 tsp oregano
• 1 tsp garlic powder
• Salt & pepper to taste
• For Greek Vinaigrette: 1/4 cup olive oil, 3 tbsp red wine vinegar, 1 tsp Dijon mustard, one clove garlic (minced), 1/2 tsp oregano, salt & pepper to taste
• For Lemon-Herb Tahini: 1/4 cup tahini, juice of 1 lemon, 2 tbsp water, one clove garlic (minced), 1/2 tsp cumin, salt to taste

Meal Prep Instructions

Step 1: Prepare the Base

Cook quinoa or brown rice according to package instructions. Let cool before storing in meal containers. Divide into 10 portions.

Step 2: Cook the Protein

Chicken: Season chicken breast with olive oil, lemon juice, garlic powder, oregano, salt, and pepper. Grill or bake at 375°F for 25 minutes. Let cool, then slice into six portions.

Shrimp: Toss shrimp with olive oil, lemon juice, oregano, salt, and pepper. Grill or sauté for 3-4 minutes per side until opaque. Divide into four portions.

Falafel: Bake according to package instructions or prepare homemade falafel. Divide into five servings.

Step 3: Chop Vegetables

Dice cucumbers, cherry tomatoes, bell peppers, red onions, and pickled onions. Store in airtight containers. Divide into 10 equal portions.

Step 4: Make the Dressings

Greek Vinaigrette: Whisk together olive oil, red wine vinegar, Dijon mustard, minced garlic, oregano, salt, and pepper.

Lemon-Herb Tahini: Stir tahini, lemon juice, water, minced garlic, cumin, and salt until smooth.

Step 5: Portion Out Ingredients

Divide all ingredients into separate containers to assemble fresh meals throughout the week.

Assembling Your Meals

Mix and match components to create a balanced daily meal. Use approximately:

• One serving of greens or grains (about 1 cup)
• One serving of protein (chicken, shrimp, or falafel)
• 1/2 cup of vegetables (cherry tomatoes, cucumbers, bell peppers, red onions, and pickled onions)
• 2 tbsp hummus or tzatziki
• 1 tbsp dressing (Greek vinaigrette or lemon-herb tahini)
• 1 tbsp feta cheese

Storage & Tips

• Use airtight containers to keep food fresh for up to 5 days.
• Store dressings separately to prevent sogginess.
• Reheat proteins as needed before assembling meals.

Final Thoughts

Greek meal prep is an easy, delicious way to enjoy nutritious meals all week. Dedicating a few hours to meal prep ensures you have quick, healthy options readily available. Stay tuned for our next post in the meal prep series!