Greek Meal Prep Bowl Recipe

10 Tips for Meal Prep Success + Greek Meal Prep Bowl Recipe

I am sure by now you have heard friend or family talk about meal prepping or seen #mealprep all over your social media, but what is meal prep and can it help you?

Meal prepping is simply preparing food ahead of time as a way to make it easy to have delicious, balanced meals during the busy week.

There are different ways to meal prep, but they all help to save time cooking during the week. Not only does meal prep save time, but it can help save money, help to keep meals balanced, and help reduce stress during the week.

Tips for meal prep success: 

  1. Focus on incorporating all food groups, rather than starting with recipes. Having whole grains, lean proteins, vegetables, and fruits ready to go makes it easier to put together a balanced meal quickly during the week for breakfast, lunch, dinner and snacks.
  2. Take an inventory of your pantry, fridge, and freezer before determining your meal plan for the week. This will help to save time and money at the grocery store, and reduce food waste. Try to keep staples on hand – whole grains, canned tomatoes, beans or lentils, canned tuna, cooking oils, and spices that you can utilize.
  3. Be flexible with your plan. You may need to make changes at the grocery store based on what is in season, what looks best, or what is on sale, i.e. seafood, leafy green veggie, whole grain is more flexible than salmon, kale, quinoa. Keep in mind that life happens, last minute things come up and you may need to alter your plan.
  4. Schedule time to prep meals, and make the most of your time by multi-tasking, i.e. while chicken is in the oven cooking, cut up vegetables and fruits for meals and snacks.
  5. Cook double batches of recipes and freeze extra for another week, or those super busy days that all you have time to do is reheat something quick.
  6. Cook extra of proteins, whole grains and vegetables to use throughout the week for lunches and dinners. Re-purpose leftovers by combining different prepped foods for new recipes. Baking extra chicken that can be used in stir fry or tacos, roasting up extra vegetables that can be used in Buddha bowls or burrito bowls, cooking up extra quinoa to use on salads or in stir fry are all easy ways to re-purpose ingredients.
  7. Use shortcuts – pre-chopped vegetables and fruits, canned beans, instant rice, jarred sauces, rotisserie chicken, frozen fruits or vegetables to simplify lunches and dinners during the week.
  8. Bake multiple things at the same time. i.e. roasting vegetables and salmon together. Make sure to line baking trays with parchment paper or foil to minimize cleanup.
  9. Don’t forget to prep snacks. Portion out fruits or veggies, nuts or seeds, nut butters, hummus, cheese, etc. so that it is easy to grab-and-go during the week.
  10. Store prepped foods in airtight containers separately to prevent spoiling. Eat foods that spoil the quickest first. Eat pre-cut veggies or fruits earlier in the week. Things like potatoes, broccoli, and peas last longer and can be used later in the week. Frozen vegetables are always good to have on hand if you are worried about fresh produce spoiling to quickly.

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Recommended safe storage times of cooked foods:

Refrigeration at 40°F or lower
1-2 days: Cooked ground poultry or ground beef
3-4 days: Cooked whole meats, fish and poultry; soups and stews
5 days: Cooked beans; hummus
1 week: Hard boiled eggs; chopped vegetables if stored in air-tight container
2 weeks: Soft cheese, opened
5-6 weeks: Hard cheese, opened

Freezing at 0°F or lower
2-3 months: Soups and stews; cooked beans
3-6 months: Cooked or ground meat and poultry
6-8 months: Berries and chopped fruit stored in a freezer bag
8-12 months: Vegetables, if blanched first

Now who is ready to get started with our meal prep challenge?

Meal Prep Wellness Challenge

During the month of August follow along with our meal prep wellness challenge and get into the routine of planning and prepping your meals and snacks. Each week, focus on prepping at least 1 meal that will last you throughout the week. Week 1 – prep breakfasts. Week 2 – prep lunches. Week 3 – prep dinners. Week 4 – prep snacks.

Looking for some inspiration? Try this Greek Meal Prep Bowl recipe from Performance Health & Fitness member, Kelly Potter. This recipe is great to pack for lunches, plus all the ingredients can be re-purposed into other recipes if you make a little extra.

Greek Meal Prep Bowls

Greek Meal Prep Bowl

Meal prep is the furthest thing from complicated – it is meant to make your life easier! I love to prep lots of basics that can be mixed and matched. I usually prep some cleaned and cut vegetables, a whole grain or starch (like quinoa, farro, or potatoes), and some protein that I can throw in a bowl with a tasty sauce! These Greek Meal Prep Bowls are low effort but BIG flavor!

  • Chicken breast (seasoned with Primal Palate super gyro seasoning and then grilled)
  • Feta crumbles
  • Kalamata olives
  • Sliced grape tomatoes
  • Sliced red onion
  • Sliced English cucumber
  • Fresh spinach
  • Cooked farro

Homemade tzatziki

  • 1 individual container 2% plain greek yogurt*
  • 2 cloves garlic, minced*
  • Squeeze of lemon*
  • 1 tbsp chopped fresh dill*

Mix garlic, lemon juice, and dill into greek yogurt. Use as a dip for vegetables, chicken, or as a salad dressing!

Other easy meal-prep-able recipes from some of our favorite Registered Dietitians:

Breakfast < Scrambled Egg Muffins from fANNEtasticfood 
Lunch < Tex-Mex Quinoa Salad from The Real Food Dietitians
Snacks
Chocolate No Bake Peanut Butter Balls from Fit Foodie Finds


 

Want to learn more about Nutrition Coaching? Schedule a free 30-minute Nutrition Evaluation to chat with Ashley about your health goals and see if nutrition coaching is a good fit for you.

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About Ashley Pearson, Registered Dietitian

Ashley Pearson, Registered DietitianAshley has been passionate about nutrition and physical activity since high school, where she developed her love for running and nutrition. Ashley has completed multiple marathons, and other road races, and understands how to properly fuel the body before, during, and after a workout, race, or game to maximize performance.

Ashley has had a variety of experiences from the food industry, to sports nutrition, to inpatient care. Prior to joining the Performance team, she spent 5 years in the Chicago area specializing in weight management, and medical nutrition therapy for chronic diseases.

In her free time, Ashley enjoys spending time with her husband and daughters, as well as running, cooking, and traveling.

Tom P

Since joining Performance, I have made huge gains. The process of recovering from knee surgery has been much easier because of the expertise of the Performance staff in helping me get back to full strength. I would recommend this gym to anyone.*

About Ashley Pearson, Registered Dietitian

Ashley Pearson, Registered DietitianAshley has been passionate about nutrition and physical activity since high school, where she developed her love for running and nutrition. Ashley has completed multiple marathons, and other road races, and understands how to properly fuel the body before, during, and after a workout, race, or game to maximize performance.

Ashley has had a variety of experiences from the food industry, to sports nutrition, to inpatient care. Prior to joining the Performance team, she spent 5 years in the Chicago area specializing in weight management, and medical nutrition therapy for chronic diseases.

In her free time, Ashley enjoys spending time with her husband and daughters, as well as running, cooking, and traveling.

Kim C

Performance Fitness Member

“I joined Performance and it has changed my life. Gone are the days when I dreaded trying on clothes at the store, Thanks to Performance, I feel like a super fit mom.”*

About Ashley Pearson, Registered Dietitian

Ashley Pearson, Registered DietitianAshley has been passionate about nutrition and physical activity since high school, where she developed her love for running and nutrition. Ashley has completed multiple marathons, and other road races, and understands how to properly fuel the body before, during, and after a workout, race, or game to maximize performance.

Ashley has had a variety of experiences from the food industry, to sports nutrition, to inpatient care. Prior to joining the Performance team, she spent 5 years in the Chicago area specializing in weight management, and medical nutrition therapy for chronic diseases.

In her free time, Ashley enjoys spending time with her husband and daughters, as well as running, cooking, and traveling.

Seth D

Performance Fitness Member

Under the guidance of trainers, I have been able to decrease my 5K time from 28 minutes to under 20 minutes in just 2 years.  I have also lost 30 pounds while increasing strength, endurance and power.*

About Ashley Pearson, Registered Dietitian

Ashley Pearson, Registered DietitianAshley has been passionate about nutrition and physical activity since high school, where she developed her love for running and nutrition. Ashley has completed multiple marathons, and other road races, and understands how to properly fuel the body before, during, and after a workout, race, or game to maximize performance.

Ashley has had a variety of experiences from the food industry, to sports nutrition, to inpatient care. Prior to joining the Performance team, she spent 5 years in the Chicago area specializing in weight management, and medical nutrition therapy for chronic diseases.

In her free time, Ashley enjoys spending time with her husband and daughters, as well as running, cooking, and traveling.

Connie R

Training over the last few years at Performance has been the best health decision I have ever made.  Leslie, my current trainer, keeps me on track to stay fit and strong, makes our sessions interesting and challenging, and is always positive, even when I have setbacks.*

About Ashley Pearson, Registered Dietitian

Ashley Pearson, Registered DietitianAshley has been passionate about nutrition and physical activity since high school, where she developed her love for running and nutrition. Ashley has completed multiple marathons, and other road races, and understands how to properly fuel the body before, during, and after a workout, race, or game to maximize performance.

Ashley has had a variety of experiences from the food industry, to sports nutrition, to inpatient care. Prior to joining the Performance team, she spent 5 years in the Chicago area specializing in weight management, and medical nutrition therapy for chronic diseases.

In her free time, Ashley enjoys spending time with her husband and daughters, as well as running, cooking, and traveling.

Barry C Testimonial
Barry C

Performance Fitness Member

“I am a competitive cyclist and have been in personal training at Performance for 6 years. The best part about the trainers is that they know our medical histories very well.  Leslie is great at modifying a training session specifically to each individual person’s limitations so as to avoid injury.”*

About Ashley Pearson, Registered Dietitian

Ashley Pearson, Registered DietitianAshley has been passionate about nutrition and physical activity since high school, where she developed her love for running and nutrition. Ashley has completed multiple marathons, and other road races, and understands how to properly fuel the body before, during, and after a workout, race, or game to maximize performance.

Ashley has had a variety of experiences from the food industry, to sports nutrition, to inpatient care. Prior to joining the Performance team, she spent 5 years in the Chicago area specializing in weight management, and medical nutrition therapy for chronic diseases.

In her free time, Ashley enjoys spending time with her husband and daughters, as well as running, cooking, and traveling.

Pat S

Performance Fitness Member

“I’m retired and enjoy a full, active life. This is due, in no small part, to the time I spend at Performance. The group classes provide a great workout and lots of variety. Plus, a fun way to meet new friends!”*

About Ashley Pearson, Registered Dietitian

Ashley Pearson, Registered DietitianAshley has been passionate about nutrition and physical activity since high school, where she developed her love for running and nutrition. Ashley has completed multiple marathons, and other road races, and understands how to properly fuel the body before, during, and after a workout, race, or game to maximize performance.

Ashley has had a variety of experiences from the food industry, to sports nutrition, to inpatient care. Prior to joining the Performance team, she spent 5 years in the Chicago area specializing in weight management, and medical nutrition therapy for chronic diseases.

In her free time, Ashley enjoys spending time with her husband and daughters, as well as running, cooking, and traveling.

*Results may vary