Chicken, Meal Prep

Meal Prep I- Mediterranean Chicken Bowl

Meal prepping although may be tedious can really make your life easier.  It will keep you focused and makes life so much easier.  Take a few hours this weekend to make some amazing dishes to have throughout the week.  The key to making meal prep successful is making sure you do what you know.

You don’t need to make a chicken dish with 72 ingredients that takes hours to prepare.  Just so something simple.  Marinade chicken and toss on the grill or in the crock-pot.  I am the first person to say I don’t like basic meals.  However, when it comes to meal prepping basic is really the best way to be. It will be much quicker for you if you just do simple recipes.  This recipe has chicken with Mediterranean flavors topped with a tomato salad and served with  couscous

Mediterranean Chicken Bowls

6 chicken thighs or breasts, boneless and skinless
3 T Greek yogurt
1 T Olive Oil
1 lemon, juiced
2 t red wine vinegar
3 garlic cloves, minced
1/2 T oregano
1/2 T garlic powder
1/2 T onion powder
Sprinkle: Salt and Pepper

Directions: In a bowl mix all above ingredients together minus the chicken.  Once well mixed add in the chicken and refrigerator for 1 hour.  Once ready to cook you can either cook it in a saute pan or on the grill. Either way will work fine.  Make sure regardless you let the marinade drip off before putting on the grill or in the pan.  Cook until done.  Set aside.


4 campari or roma tomatoes, chopped
5 mini cucumbers, cut into half moons (you can use regular cucumbers as well)
1 small red onion, chopped
1 1/2 T Olive Oil
2 t oregano, dried
Sprinkle: Salt and Pepper
3 T Feta (optional)

Directions: Add all above ingredients minus the feta to a bowl and mix well. (The feta will be added once you are ready to eat.) Refrigerate.

Prepared Couscous
Tzatziki sauce (homemade or store bought)

When I make this meal I use a 2 opening container. I chop the chicken up and add that to the container and then on the other side I add in the couscous.  You can decide the amounts you choose to have. I usually add about 4-5 oz of the chicken and only about 1/2 cup of the couscous.  I add the salad to a separate container.  Once ready to eat, I heat container with the chicken and then I top the chicken with the salad and 1/2 T or so of crumbled feta.  If you want to add the tzatziki sauce to the top it off you can also do that.  Just makes for a nice finish but definitely isn’t needed.  This meal is very filling and has lots of protein and vegetables.  And you’ll feel satisfied after eating it. Who doesn’t like a light healthy lunch that’s ready to go?






#Recipes, Meal Prep

Meal Prepping 101- Lunch

Meal Prepping 101

I’ve been cooking for so long now and preparing healthy foods that I get a lot of questions from family, friends and those on social media regarding my meal prepping. I’ve been doing it on and off for probably 2 years now. Honestly, it really is the best way to try and stay on track eating wise or to even just reduce the stress of figuring out your breakfast, lunch or dinners during the work week. In this post, I will give you some tips on how I meal prep and what foods I make for lunches. Keep in mind this can be altered to your preferences of food style (low carb, high protein, vegetarian etc) and likes and dislikes.

You can meal prep your lunches for just the work week or for the full week (including weekends.) I typically only do the meal prep lunches Monday through Friday.

The first thing I do when I’m meal prepping is make a list of what I want for the week. I usually pick 2 proteins, 2 carbohydrates and 2 vegetables and then I choose the cooking style. I try and keep the meal as balanced as possible. Sometimes I will omit the carbohydrate and double the vegetables.  Frozen vegetables can be an alternative to making them fresh just to cut down on time.  I don’t ever use canned vegetables for my meal prep, however if you choose to use canned make sure that you use the no salt option otherwise it’s loaded with sodium.

The possibilities for foods are endless, here’s just an example of some of the foods I use.

Ground turkey

White or Brown Rice
Sweet Potato

Brussels Spouts
Butternut Squash
Lettuce (Of any kind)

After I decided what I’m going to make I decide how I’m going to cook the foods. See below for 6 meal examples.


Meal 1: Marinated grilled chicken breasts, grilled peppers and onions and baked potato

Meal 2: Baked turkey meatballs, diced sweet potato and steamed broccoli.

Meal 3: Roasted pork tenderloin, Brussels sprouts, and roasted new potatoes

Meal 4: Sautéed shrimp, white rice and asparagus

Meal 5: Baked fish, couscous and a lettuce salad or tomato salad (Note: Cold items will need to be in a separate container)

Meal 6: Taco Salad Ground Turkey, Lettuce and toppings

I usually pick 2 meal ideas and prep that for the week. Keep in mind, you can interchange the cooking methods. Let’s say it’s Sunday and you are all ready to meal prep grilled chicken and it’s pouring rain with no end in sight, just throw the chicken in a crockpot or bake in the oven.  Just be ready to change it up if needed.

For me personally the food containers are so important I’ve bought several meal prep containers over the years. Just check out containers online there are tons of them.  I prefer the 3 opening containers the best, personally.

If your goal with meal prepping is healthy eating and not just convenience I’d suggest getting a scale and weighing your food or measuring out what you eat.  It’s very easy to just over fill an opening in a meal prep container.  All the pictures featured on this post I did just that. I measured out the couscous and weighed the sweet potatoes and the chicken and so on.

I do really enjoy meal prepping. It makes life so much easier.  It will take up some time on your Sunday depending on how complex you make your meals.  However, you won’t regret it.  The work days will come and you will love how easy it is go just grab your prepped meal and be on your way to work!  One thing I can say is don’t over think it.  It shouldn’t be stressful. So don’t stress!  Just do what is easiest for you at that time.  There have been plenty of times I’ve added chicken to the crockpot with salsa and then just baked sweet potatoes and used a frozen broccoli.  That’s okay. It’s going to happen, life gets in the way sometimes and you can always tweak it to your lifestyle.

Stay tuned for some of my favorite recipes for my meal prep.

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Pork Tenderloin, roasted butternut squash and steamed broccoli
Taco Salad with ground turkey, salsa, cheese, sour cream, shredded lettuce and tomatoes.
Crockpot lemon chicken, roasted sweet potatoes and broccoli.


Pork tenderloin, white rice and grilled peppers and onions.
Tenderloin, broccoli and butternut squash.
Chicken, sweet potato, brussel sprouts or broccoli
Turkey Meatballs, broccoli and
Greek grilled chicken, tomato cucumber salad with red onion and feta topped with tzatziki sauce and couscous.