How to Meal-Prep 5 Mediterranean Lunches for the Week in Under an Hour

You want to run a healthy life and your daily portions to be healthy, but you do not have enough time to prepare lunches during the working week? Do not be worried or disappointed, because the following article will help you to learn to prepare Mediterranean-style lunches for the entire week. The advantage of this meal-preparation plan is that will help you to stick to your diet. Also the same is very time-saving and it is budget-friendly. The meal-preparation plan includes four recipes for meals that can be done in under an hour and the same come along with a shopping list of the ingredients needed.

You may wonder why we have chosen the Mediterranean diet to present to you. The reason is because this diet is recognized as one of the healthiest and most delicious diets so far. The thing is that is not complicated at all in terms of preparation and what is the most important is that is really easy to be followed. All you need to do is to change your way of eating and replace all the unhealthy food with plenty of vegetables and fruits, healthy fats as olive oil, while grains as quinoa, legumes, beans, calcium-rich dairy items, and lean protein.

Regarding the preparation of the lunches, start with preparation of the one that takes the longest time. While the main dish is preparing, you can prepare the other menu items.

  1. Prepare the Best Poached Chicken

The preparation time for this meal is 10 minutes, while the cooking time for the same is 30 minutes. The recipe for this poached chicken is very simple and the final result is so tasty. The secret of its deliciousness is in the usage of bone-in breasts and adding some white wine and herbs to the poaching liquid. If you are vegan or vegetarian, then skip this meal and start with preparation of the meal no.3.

Follow the meal preparation tips in order to get the most crazy-good flavour:

While the chicken is still warm, chop or shred the same, because it is much harder to pull the meat apart when is taken out of the refrigerator later;

Do not get rid of the poaching liquid, because the same will be good to be used at some of the other recipes that you will prepare later as an extra boost of flavour. If you consider that you will not be in need of the liquid for the next recipes, then you can store the same into the refrigerator up to 1 week, or freeze it up to 3 months.

  1. Prepare the Sheet Pan Roasted Root Vegetables

The preparation time needed for this meal is 10 minutes, while the cooking time needed for the same is 30-40 minutes.

Start with preparation of your vegetables while the chicken is simmering. This is a very simple recipe with simple ingredients. All you need are fresh ingredients, olive oil, little salt, and a pepper, and you will get the most nutritious, colourful root vegetables-meal. If you think that this meal is too much for your lunch, then you can cut the amount of the ingredients into half, or you can prepare the regular size and have leftovers for dinner.

Follow the meal preparation tips in order to get the most crazy-good flavour:

Before starting with preparation of the vegetables, be sure that you have chosen vegetables that have similar cook time, so you do not have to struggle with some vegetables that need more time to be cooked while the other are cooked to death. For instance, you may combine: summer squash + green beans + cherry tomatoes, or zucchini + corn + bell peppers, or beets + potatoes + fennel.

  1. Prepare the Basic Quinoa

The preparation time needed for this meal is 5 minutes, while the cooking time for the same is 15-20 minutes.

Good advice is to start to prepare the quinoa while your veggies are roasting. The recipe for the preparation of the quinoa is very simple, high-protein, fibre-rich, and power booster.

Follow the meal preparation tips in order to get the most crazy-good flavour:

The whole grain meals such as quinoa and couscous are great meals when you do not have so much time for cooking. They are time-saving and delicious. When you decide to cook whole grain meals that seek longer period of cooking, such as brown rice or farro, be sure to make extra of the same, so that you can freeze the leftovers for some next time.

  1. Prepare the Herb Vinaigrette

Preparation time for this recipe is 10 minutes, and the same does not seek a cooking time.

Start with the preparation of this dressing while the quinoa is cooking. There is no strict recipe which herbs to include into this dressing, so all the herbs that you have at home you may mix it. If you are vegetarian, then you may skip the chicken broth that goes along with the dressing and use veggie broth or water instead.

Follow the meal preparation tips in order to get the most crazy-good flavour:

To save yourself from washing additional dishes, instead of poring the dressing into a bowl, you may use a jar. All you need to do is just put all the ingredients into the jar, close the jar, and shake it to combine.

– It is more practical to pack your salads into a mason jars.

  1. Time to Assemble Your Lunches

When you will get to this stage you have two options. You may ally all of your five lunches now and place the same into different storage containers, or you can store the four recipes separately and combine the lunches as you need them. Regarding the salads, add greens and the dressing on it the night before the lunch, so you will not get a wilted salad.

Chicken, Quinoa, and Veggie Bowl

All you need for this lunch is:

* ½ cup of quinoa;

* ¾ cup of chicken;

* 1 cup of roasted vegetables; and

* 1-2 tablespoons of vinaigrette.

The entire lunch has 342 calories, 19 grams of protein, and 5 grams of fibre. If you want to decorate the dish you may add goat cheese or crumbled feta and sunflower seeds.

– Roasted Veggie and Quinoa Salad

All you need for this lunch is:

* 2 cups of mixed greens;

* 1 cup of roasted veggies;

* ½ cup of quinoa;

* 1 tablespoon of crumbled feta;

* 1 tablespoon of sunflower seeds; and

* 1-2 tablespoons of vinaigrette.

The entire lunch has 355 calories, 10 grams of protein, and 9 grams of fibres. If you want to decorate the same you may serve the same with a toasted pita bread and hummus aside.

Roasted Veggie and Hummus Pita Pocket

All you need for this lunch is:

* 1 whole-wheat pita;

* 4 tablespoons of hummus;

* ½ cup of roasted veggies;

* ½ cup of mixed greens; and

* 1 tablespoon of crumbled feta cheese.

The entire lunch has 357 calories, 14 grams of protein, and 10 grams of fibres.

While serving, cut the pita in half and spread some hummus inside the two pieces. Then chop the vegetables roughly and add the veggies and the mixed greens to each piece of the pita. If you want to decorate the lunch you may add a dash of hot sauce.

Loaded Mediterranean Chicken-Quinoa Salad

All you need for this lunch is:

* ½ cup of quinoa;

* ¾ cup of chicken;

* 1 cup of roasted veggies;

* ¼ of sliced avocado;

* 1 tablespoon of crumbled feta cheese;

* 1 tablespoon of sunflower seeds; and

* 1-2 tablespoons of vinaigrette.

The entire lunch has 499 calories, 23 grams of proteins, and 10 grams of fibres.

Vegetarian Chickpea and Veggie Grain Bowl

All you need for this lunch is:

* 1 cup of quinoa;

* 1 cup of mixed greens;

* 1 cup of roasted vegetables;

* ¼ cup of chickpeas; and

* 1 tablespoon of crumbled feta.

The entire lunch has 303 calories, 10 grams of proteins, and 9 grams of fibres. If you want to decorate the lunch you may add sunflowers or hummus with garlic taste.

Source: www.eatingwell.com