How to Build the Best Meal Prep Mediterranean Bowls

In this post, I’m sharing different ideas for how to build the best meal prep mediterranean bowls using my simple system for planning balanced meals. Don’t forget the best part – top it with my low-calorie lemon & dill yogurt sauce!

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mediterranean bowls
Mediterranean Bowls

How to Build the Best Meal Prep Mediterranean Bowls


Since I typically add sources of fat to mediterranean bowls (like cheese or olive oil for example), I prefer to choose lower fat protein options like skinless chicken breast/thighs, shrimp, or sirloin/flank steak in this meal.

My go-to for this meal is grilled chicken thighs. I marinate them in a mix of avocado oil, dijon mustard, lemon zest, lemon juice, salt, pepper, garlic powder, onion powder, oregano, and a dash of cayenne pepper!

Grain/Starchy Veggie

There are so many versatile grain or starch options to choose from for mediterranean bowls. Think: brown rice, pasta, chickpeas, quinoa, roasted potatoes, farro, or orzo. YUM!


Another category with so many options! In the example pictured, I chose massaged kale and a cucumber tomato salad for my non-starchy vegetables. I prefer these options to make my meal prep more efficient…since there’s no “cooking” required – just some prep work!

Massaged kale: remove the big stems from your kale bunch(es) and chop the leaves into bite sized pieces. Rinse well and pat dry before transferring to a large bowl. Drizzle a teeny bit of olive oil, a pinch of salt, and squeeze 1 small lemon wedge on top. Use your (clean!!!) hands and rub the kale leaves – evenly distributing the oil/salt/lemon juice throughout.

Cucumber tomato salad: chop all of the following ingredients and add to a large bowl – 0.25 a red onion, 1 bell pepper (any color), 1 cucumber, and 1 pint of cherry tomatoes.


Time to tie your protein, grain/starch, and color together! In my opinion, it’s not a mediterranean bowl if there’s not feta cheese and olives involved. You could also add a pop of flavor with my lemon and dill yogurt sauce (below), crazy feta (in this post!), hummus, tzatziki, or maybe some oil and red wine vinegar!

Lemon & Dill Yogurt Sauce

Print Recipe


  • 1 cup whole milk greek yogurt
  • 1/2 large lemon, zest + juice or more to taste
  • 0.5 pack fresh dill, chopped
  • 1 tsp minced garlic
  • 0.5 tsp salt (or to taste)
  • 0.25 tsp black pepper (or to taste)


  • Add all of your ingredients to a medium bowl and combine. Pour into an airtight glass or container and store in fridge. Best if made in advance and stored in fridge for a few hours or overnight before using!


Nutrition facts will vary depending on specific products and amounts used


Serving: 2tbsp | Calories: 29kcal | Carbohydrates: 2g | Protein: 3g | Fat: 1g | Saturated Fat: 1g | Polyunsaturated Fat: 0.03g | Monounsaturated Fat: 0.4g | Trans Fat: 0.1g | Cholesterol: 5mg | Sodium: 157mg | Potassium: 55mg | Fiber: 0.2g | Sugar: 1g | Vitamin A: 7IU | Vitamin C: 4mg | Calcium: 37mg | Iron: 0.1mg
Servings: 8 servings
Calories: 29kcal