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Healthy Low Calorie Greek Chicken Meal Prep - Simple, Fresh, and Satisfying

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Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Servings: 4 servings
Ingredients Method

Ingredients
  

  • For the Chicken:
  • 1.5–2 pounds boneless skinless chicken breasts (or thighs, trimmed)
  • 3 tablespoons extra-virgin olive oil
  • 3 tablespoons fresh lemon juice (about 1 large lemon)
  • 1 tablespoon red wine vinegar
  • 4 cloves garlic, minced
  • 2 teaspoons dried oregano
  • 1 teaspoon dried thyme (or Italian seasoning)
  • 1 teaspoon kosher salt
  • 1/2 teaspoon black pepper
  • 1/2 teaspoon smoked paprika (optional, for color)
  • Zest of 1 lemon
  • For the Greek Salad:
  • 1 English cucumber, diced
  • 1 pint cherry tomatoes, halved
  • 1/3 red onion, thinly sliced
  • 1/3 cup pitted Kalamata olives, halved
  • 1/3 cup reduced-fat feta, crumbled
  • 2 tablespoons chopped fresh parsley or dill
  • 1 tablespoon extra-virgin olive oil
  • 1 tablespoon red wine vinegar
  • Pinch of salt and pepper
  • For the Base:
  • 4 cups cauliflower rice (fresh or frozen) or 2 cups cooked quinoa
  • 1 teaspoon olive oil (for sautéing cauliflower rice)
  • Pinch of salt and pepper
  • 1 teaspoon lemon juice (optional, for brightness)
  • Optional Add-Ons:
  • Light tzatziki or plain nonfat Greek yogurt with lemon and dill
  • Lemon wedges for serving

Method
 

  1. Make the marinade. In a bowl, whisk olive oil, lemon juice, red wine vinegar, garlic, oregano, thyme, salt, pepper, smoked paprika, and lemon zest.
  2. Marinate the chicken. Pat chicken dry. Add to a zip-top bag or shallow dish and pour the marinade over. Toss to coat. Marinate at least 30 minutes, ideally 2–4 hours in the fridge. Don’t exceed 12 hours for best texture.
  3. Cook the chicken. Grill, pan-sear, or bake: Grill: Preheat to medium-high. Grill 5–6 minutes per side, until internal temp hits 165°F (74°C).
  4. Stovetop: Heat a large skillet over medium-high with a light oil drizzle. Sear 5–6 minutes per side.
  5. Oven: Bake at 425°F (220°C) for 16–20 minutes, depending on thickness. Optional: broil 1 minute for color.
  6. Rest and slice. Let the chicken rest 5–10 minutes, then slice or cube. This keeps it juicy for the week.
  7. Make the salad. In a bowl, combine cucumber, tomatoes, red onion, olives, feta, and herbs. Drizzle with olive oil and red wine vinegar; add a pinch of salt and pepper. Toss gently.
  8. Cook the base. For cauliflower rice, warm a skillet over medium heat with 1 teaspoon olive oil. Add cauliflower rice with a pinch of salt and pepper, and cook 4–6 minutes until tender but not mushy. Stir in a splash of lemon juice if you like. For quinoa, use pre-cooked or cook according to package and fluff with a fork.
  9. Assemble. Divide cauliflower rice or quinoa across 4 containers. Top with sliced chicken and a scoop of Greek salad. Add a small cup of tzatziki or yogurt on the side if using.
  10. Cool before sealing. Let everything come to room temp for 15–20 minutes before snapping lids on to prevent condensation.