Low Calorie Meal Prep Mediterranean Quinoa & Veggies – Fresh, Flavorful, and Easy
This Mediterranean quinoa and veggie meal prep is light, colorful, and satisfying without weighing you down. It’s the kind of dish you can make on a Sunday and look forward to all week. The flavors are bright—lemon, herbs, and a hint of garlic—while the textures are fun, from fluffy quinoa to crisp cucumbers.
Everything comes together quickly with simple ingredients. It’s budget-friendly, customizable, and perfect for anyone trying to eat well without complicated cooking.
Low Calorie Meal Prep Mediterranean Quinoa & Veggies - Fresh, Flavorful, and Easy
Ingredients
Method
- Rinse the quinoa: Place 1 cup quinoa in a fine-mesh strainer and rinse under cold water for 30 seconds. This removes bitterness and helps a cleaner flavor.
- Cook the quinoa: Add quinoa to a pot with 2 cups water and a pinch of salt. Bring to a boil, reduce to low, cover, and cook 15 minutes. Turn off heat and let stand, covered, 5 minutes. Fluff with a fork and let cool.
- Prep the veggies: Halve the cherry tomatoes, dice the cucumber and red bell pepper, and finely chop the red onion. Slice the olives. Chop the parsley and mint.
- Rinse the chickpeas: Drain, rinse under cold water, and pat dry. This helps them taste cleaner and reduces excess sodium.
- Make the dressing: In a small bowl, whisk together 2 tablespoons olive oil, juice and zest of 1 lemon, 1 tablespoon red wine vinegar, minced garlic, oregano, 1/4–1/2 teaspoon salt, and black pepper. Adjust oil and acidity to taste.
- Combine the base: In a large mixing bowl, add the cooled quinoa, chickpeas, tomatoes, cucumber, pepper, onion, olives, and herbs. Pour in the dressing and toss gently until everything is coated.
- Add feta (optional): Sprinkle in crumbled feta and fold through. Taste and adjust salt, pepper, or lemon as needed. If you like heat, add a pinch of crushed red pepper.
- Portion for meal prep: Divide into 4 meal prep containers. If using delicate greens like spinach, tuck a handful on one side instead of mixing, so they stay crisp.
- Final touch: Drizzle a tiny bit of olive oil on top of each portion for shine and flavor, or pack lemon wedges on the side for a fresh squeeze before eating.
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Get Your Program TodayWhy This Recipe Works
Balanced macro profile: You get protein from quinoa and chickpeas, fiber from veggies, and healthy fats from olive oil—keeping calories reasonable and energy steady.
Meal-prep friendly: The components hold up well in the fridge, and the flavors actually blend better after a day.
Bright Mediterranean flavors: Lemon, herbs, and a touch of garlic turn simple pantry items into something crave-worthy.
Flexible and forgiving: Swap veggies based on what you have, and it still tastes great.
Shopping List
- Quinoa: 1 cup dry (white or tri-color)
- Chickpeas: 1 can (15 oz), drained and rinsed
- Cherry tomatoes: 1.5 cups, halved
- Cucumber: 1 large, diced (English or Persian preferred)
- Red bell pepper: 1, diced
- Red onion: 1/4 small, finely chopped
- Kalamata olives: 1/3 cup, pitted and sliced (optional but recommended)
- Fresh parsley: 1/2 cup, chopped
- Fresh mint: 2–3 tablespoons, chopped (optional but great)
- Feta cheese: 1/3–1/2 cup, crumbled (optional; skip for vegan)
- Lemon: 1 large (zest and juice)
- Extra-virgin olive oil: 2–3 tablespoons
- Red wine vinegar: 1 tablespoon
- Garlic: 1 clove, finely minced or grated
- Dried oregano: 1 teaspoon
- Salt and black pepper: to taste
- Optional add-ins: baby spinach, artichoke hearts, roasted zucchini or eggplant, pepperoncini, or a pinch of crushed red pepper
Step-by-Step Instructions
- Rinse the quinoa: Place 1 cup quinoa in a fine-mesh strainer and rinse under cold water for 30 seconds. This removes bitterness and helps a cleaner flavor.
- Cook the quinoa: Add quinoa to a pot with 2 cups water and a pinch of salt.
Bring to a boil, reduce to low, cover, and cook 15 minutes. Turn off heat and let stand, covered, 5 minutes. Fluff with a fork and let cool.
- Prep the veggies: Halve the cherry tomatoes, dice the cucumber and red bell pepper, and finely chop the red onion.
Slice the olives. Chop the parsley and mint.
- Rinse the chickpeas: Drain, rinse under cold water, and pat dry. This helps them taste cleaner and reduces excess sodium.
- Make the dressing: In a small bowl, whisk together 2 tablespoons olive oil, juice and zest of 1 lemon, 1 tablespoon red wine vinegar, minced garlic, oregano, 1/4–1/2 teaspoon salt, and black pepper.
Adjust oil and acidity to taste.
- Combine the base: In a large mixing bowl, add the cooled quinoa, chickpeas, tomatoes, cucumber, pepper, onion, olives, and herbs. Pour in the dressing and toss gently until everything is coated.
- Add feta (optional): Sprinkle in crumbled feta and fold through. Taste and adjust salt, pepper, or lemon as needed.
If you like heat, add a pinch of crushed red pepper.
- Portion for meal prep: Divide into 4 meal prep containers. If using delicate greens like spinach, tuck a handful on one side instead of mixing, so they stay crisp.
- Final touch: Drizzle a tiny bit of olive oil on top of each portion for shine and flavor, or pack lemon wedges on the side for a fresh squeeze before eating.
How to Store
Refrigeration: Store in airtight containers for up to 4 days. The flavors meld over time, so day two and three taste even better.
Keep it fresh: If using spinach or other delicate greens, store them separately and mix in just before eating.
The same goes for extra feta.
Freezing: Not recommended for this salad. Fresh veggies lose crunch after thawing, and the texture won’t be as good.
Make-ahead tips: You can cook quinoa and prep the dressing 2–3 days in advance and assemble when ready.
Health Benefits
- Low in calories, high in volume: Veggie-forward ingredients make each serving filling without a big calorie hit.
- Plant-powered protein: Quinoa and chickpeas provide complete and complementary proteins to support satiety and muscle maintenance.
- Heart-healthy fats: Extra-virgin olive oil offers monounsaturated fats and polyphenols, staples of the Mediterranean diet.
- Fiber for digestion: Vegetables, legumes, and whole grains help keep you full and support a healthy gut.
- Micronutrient rich: Tomatoes, peppers, herbs, and lemon add vitamin C, antioxidants, and minerals with very few calories.
What Not to Do
- Don’t skip rinsing quinoa: It can taste bitter if you do.
- Don’t overdress: Too much oil will push up calories. Start with less; add a splash if needed.
- Don’t mix in delicate greens too early: They wilt in the fridge.
Add right before eating.
- Don’t forget to cool the quinoa: Hot grains will steam the vegetables and make them soggy.
- Don’t oversalt before adding olives and feta: Both are salty; adjust at the end.
Alternatives
- Grain swaps: Try farro, bulgur, or cauliflower rice to lower carbs. Cooking times will vary.
- Protein swaps: Use grilled chicken breast, baked tofu, or seared shrimp. Keep portions modest to maintain low calories.
- Dairy-free: Skip feta or use a dairy-free feta alternative.
A sprinkle of nutritional yeast adds savory depth.
- Veggie variations: Add roasted zucchini, eggplant, or asparagus for a deeper flavor. Artichoke hearts and arugula are great too.
- Flavor twists: Swap oregano for za’atar or add sumac for a lemony kick. A touch of tahini whisked into the dressing makes it creamy without heavy calories.
FAQ
How many servings does this make?
This recipe makes about 4 meal prep portions, depending on your container size and appetite.
For larger meals, divide into 3 portions instead.
Is it okay to eat this cold?
Yes, it’s meant to be enjoyed cold or at room temperature. That makes it perfect for work lunches or on-the-go meals.
Can I make it without chickpeas?
Absolutely. Replace with white beans, lentils, grilled chicken, or extra veggies.
If you skip legumes entirely, consider adding a bit more quinoa for balance.
What’s the calorie count per serving?
It will vary based on add-ins, but a typical serving lands around 350–425 calories with feta and olives. To reduce calories, use less oil, skip feta, and increase non-starchy veggies.
How do I keep the cucumbers from getting watery?
Use English or Persian cucumbers, which have fewer seeds. You can also lightly salt the diced cucumber and pat it dry before mixing.
Can I cook the quinoa in broth?
Yes.
Low-sodium vegetable or chicken broth adds extra flavor. Just watch the salt in the dressing so it doesn’t get too salty overall.
What if I don’t like raw onion?
Soak chopped red onion in cold water for 10 minutes, then drain and pat dry to mellow it. Or use thinly sliced green onion for a gentler bite.
Can I roast the chickpeas?
Yes, roasting adds crunch.
Toss with a teaspoon of olive oil, salt, pepper, and oregano; roast at 400°F (200°C) for 20–25 minutes. Add them right before eating to keep them crisp.
In Conclusion
This Low Calorie Meal Prep Mediterranean Quinoa & Veggies bowl is fresh, filling, and simple enough for busy weeks. It checks all the boxes: budget-friendly, nutrient-dense, and great for make-ahead lunches.
With a few pantry staples and bright flavors, you’ll have a meal that feels both healthy and satisfying. Keep it flexible, season to taste, and enjoy it all week long.
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