Print

Healthy 5-Day Mediterranean Lunch Box Meal Prep Easy Recipes for Busy Weekdays

healthy 5-day mediterranean lunch box meal prep - featured image
Print Recipe

A fresh, flavorful, and easy Mediterranean lunch box meal prep designed to stay tasty and nutritious for five days, perfect for busy weekdays.

Ingredients

Scale
  • 1 ½ cups cooked quinoa (about ¾ cup dry)
  • Whole wheat pita bread (optional, for serving)
  • 2 cups canned chickpeas, drained and rinsed
  • ½ cup crumbled feta cheese (goat or sheep milk feta recommended)
  • 5 hard-boiled eggs (optional for extra protein)
  • 1 large cucumber, diced
  • 1 ½ cups cherry tomatoes, halved
  • 1 large red bell pepper, roasted and sliced
  • ½ small red onion, thinly sliced
  • ½ cup Kalamata olives, pitted and halved
  • ¼ cup fresh parsley, chopped
  • 2 tbsp fresh mint, chopped (optional)
  • 1 tsp dried oregano
  • ⅓ cup extra virgin olive oil
  • 3 tbsp fresh lemon juice
  • 1 clove garlic, minced
  • Sea salt and cracked black pepper to taste
  • 1 cup hummus (store-bought or homemade)

Instructions

  1. Rinse ¾ cup (150g) quinoa under cold water to remove bitterness. In a medium saucepan, combine quinoa with 1 ½ cups (360ml) water. Bring to a boil, then reduce heat to low, cover, and simmer for 15 minutes or until water is absorbed. Turn off heat and let quinoa sit covered for 5 minutes. Fluff with a fork and transfer to a large bowl to cool.
  2. Preheat oven to 425°F (220°C). Place whole red bell pepper on a baking sheet and roast for 20-25 minutes, turning occasionally, until skin is charred and blistered. Transfer to a bowl and cover with plastic wrap for 10 minutes to steam. Peel off the skin, remove seeds, and slice into strips.
  3. While quinoa and peppers cool, dice cucumber, halve cherry tomatoes, thinly slice red onion, and pit and halve Kalamata olives. Chop parsley and mint finely. If red onion is too sharp, soak slices in cold water for 10 minutes and drain.
  4. In a small bowl, whisk together ⅓ cup extra virgin olive oil, 3 tablespoons fresh lemon juice, minced garlic, 1 teaspoon dried oregano, salt, and pepper to taste.
  5. Add chickpeas and crumbled feta to the cooled quinoa. Toss in all fresh and roasted vegetables plus herbs. Pour dressing over and gently toss until everything is coated evenly. Taste and adjust seasoning if needed.
  6. Divide the mixture evenly into 5 meal prep containers. Add a dollop of hummus on the side or in a small separate container to keep fresh. If using, place a hard-boiled egg in each box for extra protein. Seal containers and refrigerate.
  7. Optionally, slice pita into wedges and wrap separately to enjoy alongside the salad.

Notes

Cool quinoa and roasted peppers completely before assembling to prevent wilting. Keep hummus and dressing separate if possible to maintain freshness and avoid sogginess by day 4 or 5. Rinse quinoa thoroughly to remove bitterness. Let roasted peppers steam under plastic wrap to ease peeling. Adjust lemon and salt in dressing to balance flavors. For vegan version, omit feta and eggs and use tahini dressing. Grain swaps like farro or bulgur are possible with adjusted cooking times.

Nutrition

Keywords: Mediterranean lunch, meal prep, healthy lunch, quinoa salad, chickpeas, feta, easy recipes, weekday meals, vegetarian, gluten-free

Find it online: https://realityeats.com/healthy-5-day-mediterranean-lunch-box-meal-prep-easy-recipes-for-busy-weekdays/