Do you find yourself staring into a full refrigerator wondering why there’s nothing inside you want to eat? My kids do it all the time so I’ve made sure to stock “their shelf” with plenty of healthy snacks they can grab and go. Moms often forget to do this for themselves. I’ve found a meal plan that keeps the guess work out of what to eat and only takes a couple hours to prep for the entire week of meals!
I love Themed Meal Prep because my menu changes each week and the ingredients are generally the same which saves me time and money. Each week I choose a theme, search healthy recipes on Pintrest and then prep on Sunday so I’m worry free for the week.
My Pintrest Board for this week
Last week, we focused on Asian food which included lots of nuts, soy sauce (or healthier aminos) and garlic. This week, garlic is about the only similarity as we spice it up with greek food. A mediterranean diet is especially healthy because of the oils and ingredients like artichokes, olives, and cucumbers. While I’m not including my dinner recipes here, I made an awesome mediterranean baked chicken that you have to try!
Step One: Put the chicken nugget down and pick your menu theme (Italian, Asian, etc). My Greek themed menu is outlined for you below. Just screen shot the grocery list and go buy the simple ingredients.
- 2lbs chicken breasts
- 1/4 cup olive oil
- 1/4 cup red wine vinegar
- 1 1/4 cup plain greek yogurt
- Minced Garlic (4 heads)
- 4 lemons
- 6 cucumbers (peeled and sliced)
- brown rice
- container of cherry tomatoes
- 1 red onion
- feta cheese
- kalamata olives
Step Two: Get Cookin’
Once you’re home, start marinating the chicken immediately! These recipes require the chicken to be in the fridge for at least an hour, longer if possible. Mix up the chicken as stated below:
- In a bowl, combine 1/4 cup olive oil, 3 tbsp garlic, 1/3 cup lemon juice, 1 tbsp red wine vinegar, 1 tbsp oregano, 1/3 cup plain greek yogurt and salt and pepper. Mix well
- After mixing, remove 1/4 cup for the salad dressing and place in fridge for later
- Add the restof the marinade to a large storage bag and add 2 lbs chicken.
- Massage to make sure chicken is fully covered. Marinate in fridge for at least one hour.
While chicken is marinating, prepare the Tzatziki sauce:
- Mix the following ingredients in a storage container. 1 cup plain Greek yogurt, 1 diced cucumber, 1 Tbs minced garlic, 1/2 Tbs dill, 1 Tbs lemon juice, 1 tsp lemon zest, S&P to taste
- Once fully combined, place in fridge. This go toward both the bowl and the salad.
After preparing the Tzatziki, prepare the salads
- Greek Bowl: Mix the following ingredients together in a storage container: 2 cubed cucumbers, 1/3 cup lemon juice, 2 Tbs olive oil, 1 Tbs red wine vinegar, 1/2 Tbs minced garlic, 1/2 tsp dried oregano – Store in the fridge until ready to eat
- Salad Mix: Mix together romaine lettuce, 3 cubed cucumbers, 8 oz cherry tomatoes, 1 sliced green pepper, ½ sliced red onion, Feta cheese, 1/2 cup pitted Kalamata olives. Store in a container until ready to eat.
Cook the brown rice according to the package
Cook the chicken
- Remove the chicken from the fridge and drain the marinade from it. Discard.
- Heat some olive oil in skillet over medium-high heat.
- Add chicken. Cook approximately 5-6 minutes per side. Cooking time depends on thickness and size of the chicken.
- Let it cool and then cut into bite sized pieces
At this point, everything should be stored in separate containers:
- One chicken container
- One brown rice container
- One with greek salad
- One with cucumber salad
- One with tzatziki
- Small container of salad dressing from marinade
Then, when you’re ready to eat:
Assemble Salad: Place desired amount of salad on plate, mix with desired amount of chicken and salad dressing. You may add tzatziki sauce if you want.
Assemble Bowls: There’s a trick to these… heat up the brown rice and chicken before placing the rest of the ingredients inside your bowl. After heating the chicken and rice for a minute or so, add cucumber salad and tzatziki.
*Follow serving sizes that are appropriate for your weight goals.
This should make about 6 lunches for your week. I made 3 bowls and 3 salads so I didn’t get bored. The awesome thing about a Themed Meal Plan is just when you do get bored, another awesome menu, with completely different ingredients is coming next week.
Finally, as promised from last week, I said I’d share my breakfast prep with you as well. This recipe was awesome so if you’re worried about putting eggs in a crock pot, don’t! The Greek flavors make this healthy egg white recipe delish! Add it to your grocery list and mix it up in your crockpot while your prepping the lunches to have 12 meals done in under 2 hours!
If you would like to see how I assembled my bowls, or hear me talk about this week’s Themed Meal Prep, here’s a link to my youtube channel for the episode connected to this post.