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Easy 5-Day Mediterranean Meal Prep Bowls with Perfect Lemon Herb Chicken

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A simple and flavorful Mediterranean meal prep recipe featuring juicy lemon herb chicken, fluffy couscous, roasted veggies, and creamy hummus, perfect for busy weeks.

Ingredients

Scale
  • 1.5 lbs boneless, skinless chicken breasts
  • 2 lemons, zested and juiced
  • 3 cloves garlic, minced
  • 2 tbsp extra virgin olive oil (for marinade)
  • 1 tbsp dried oregano
  • 1 tsp ground cumin
  • Salt and black pepper, to taste
  • 1.5 cups couscous (Israeli or regular)
  • 1.75 cups low-sodium chicken broth or water
  • 1 large cucumber, diced
  • 1 red bell pepper, roasted and sliced
  • 1 cup cherry tomatoes, halved
  • 1/2 red onion, thinly sliced (optional)
  • 1/2 cup kalamata olives, pitted and halved
  • 1/4 cup fresh parsley, chopped
  • 1/4 cup crumbled feta cheese (optional)
  • 1/2 cup hummus
  • 2 tbsp extra virgin olive oil (for dressing)
  • 1 tbsp red wine vinegar
  • 1 tsp Dijon mustard
  • Salt and pepper, to taste

Instructions

  1. Marinate the chicken: In a large bowl, combine lemon zest, lemon juice, minced garlic, olive oil, oregano, cumin, salt, and pepper. Add chicken breasts and toss to coat well. Cover and refrigerate for at least 1 hour or overnight.
  2. Cook the couscous: Bring chicken broth or water to a boil in a medium saucepan. Stir in couscous, cover, and remove from heat. Let sit for about 10 minutes until liquid is absorbed. Fluff with a fork.
  3. Prepare the veggies: Roast the red bell pepper at 425°F (220°C) for about 20 minutes until skin chars slightly. Peel and slice thinly. Dice cucumber, halve cherry tomatoes, slice onion, and chop parsley.
  4. Cook the chicken: Preheat oven to 425°F (220°C). Place marinated chicken on a baking sheet lined with parchment paper or foil. Roast for 15-20 minutes or until internal temperature reaches 165°F (74°C). Let rest 5 minutes, then slice.
  5. Assemble the bowls: Divide couscous evenly among 5 meal prep containers. Top with sliced chicken, roasted pepper, diced cucumber, cherry tomatoes, olives, red onion, parsley, and feta. Add a dollop of hummus on the side.
  6. Make dressing: Whisk olive oil, red wine vinegar, Dijon mustard, salt, and pepper. Drizzle over bowls just before eating or pack separately.

Notes

Marinate chicken for at least 1 hour or overnight for best flavor. Roast veggies separately to maintain texture. Fluff couscous with a fork after cooking to avoid clumps. Keep hummus and dressing separate if freezing. Use a meat thermometer to avoid overcooking chicken.

Nutrition

Keywords: Mediterranean, meal prep, lemon herb chicken, couscous, healthy, easy recipe, lunch bowls, dinner, make ahead

Find it online: https://jollyfork.com/easy-5-day-mediterranean-meal-prep-bowls-with-perfect-lemon-herb-chicken/