Meal Prep: Mediterranean Inspired Bowls

Enjoy one of Becca's favorite lunch prep recipes: the Mediterranean inspired stackable bowls. --Dina

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A “Stackable Bowl” (SB) is more of a concept than a recipe. But once you have the basic framework down, the combination of ingredients and flavors is truly endless.

The SB Framework:

• Grain

• Protein

• Color

• Flavor + Extras

Here are a few of my favorite ingredients for a Mediterranean-inspired bowl.

• Grain: Quinoa mixes with the other ingredients nicely and offers more protein than most grains, which is particularly helpful when keeping this bowl meatless. I use Trader Joe’s tri-colored quinoa for variety and color. I tend to add a bouillon cube for enhanced flavor and mix in parsley after the grains are cooked. Both are optional.

• Protein: My preferred method is using chicken shawarma (from Trader Joe’s: the Chicken Shawarma thighs are already flavored so all you need to do is chop and cook on stovetop). I also add a can of Trader Joe’s Greek Chickpeas, Parsley and Cumin that takes the flavor to another level. This is a dish that packs a punch even without the chicken and would be a great one to try if you are looking for meatless options. 

• Color: Anything goes here! A few staples for my bowl include cucumber, tomato, romaine lettuce, red onion and roasted corn if I have it.

• Flavors: Add any Mediterranean sauces or dips that you love. I like to use hummus and tzatziki sauce that serve as a “thick” dressing when everything is mixed. I’ve also just used Goddess salad dressing (also from Trader Joe’s, or you can make your own with this recipe from Love & Lemons).

• Extras: Top with roasted chickpeas or pepitas (pumpkin seeds), feta cheese, Kalamata (or your choice of) olives, mint and/or parsley.

Instructions:

1. Prep quinoa. Follow instructions on package. Each serving is 1⁄4 cup, so adjust to your needs.

2. While the quinoa is cooking, chop chicken (if using) and cook on stovetop.

3. Chop any veggies and herbs you are using and make the salad dressing if you are following the recipe.

4. Pull out the number of containers you need for your meals this week.

5. Once the quinoa is cooled, divide into containers. Stack with all ingredients except for any sauces or dressing.

6. Add sauces and dressing just prior to eating to prevent your veggies from getting soggy.

Note: The nutrition facts will vary based on your portion size and which ingredients you include. For a standard bowl that includes 1⁄4 cup quinoa, 3 oz chicken shawarma, 1 oz feta, 1/3 cup Greek chickpeas, veggies, and 2 Tbsp hummus, you’ll get approximately 550 calories, 30 grams protein, 60 grams carb, and 20 grams fat.

Let us know what you try! Take a pic of your meal and tag us on Instagram @nutritionmechanic and @becs_slc so we can see your creations!

Happy bowl creation to you,
Becca