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Top-down view of a meal prep container showing sliced grilled chicken with char marks and fresh cucumber salad. (Mediterranean Chicken Meal Prep)

Mediterranean Chicken Meal Prep with Grilled Chicken and Basmati Rice

This Mediterranean Chicken Meal Prep features juicy herb-marinated grilled chicken, fluffy basmati rice, and a crisp Greek salad. A protein-packed, 1800-calorie-friendly lunch solution designed to stay fresh and delicious all week long.
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Prep Time 20 minutes
Cook Time 20 minutes
Total Time 40 minutes
Servings: 4 people
Course: Dinner, Lunch
Cuisine: Mediterranean
Calories: 485
Ingredients Equipment Method Notes

Ingredients
  

Grilled Chicken
  • 1.5 lbs (680g) Chicken Breast Pounded to even thickness
  • 2 tbsp (30ml) Olive Oil Extra virgin
  • 1 tbsp (15ml) Lemon Juice Freshly squeezed
  • 1 tsp (5g) Dried Oregano
Sides & Toppings
  • 1.5 cups (280g) Basmati Rice Rinsed
  • 1 large English Cucumber Diced
  • 1 cup (150g) Cherry Tomatoes Halved
  • 0.5 cup (75g) Feta Cheese Crumbled
  • 8 whole Kalamata Olives
  • 0.5 cup (120ml) Tzatziki Sauce Thick Greek style

Equipment

  • 1 Grill Pan For those perfect char marks.
  • 4 Airtight Meal Prep Containers Standard glass or BPA-free plastic.

Method
 

Prep the Components
  1. Cook rinsed basmati rice in salted water for 15 minutes. Let it rest for 5 minutes before fluffing with a fork.
  2. Marinate chicken in oil, lemon, and oregano. Grill over medium-high heat for 6 minutes per side until dark brown char marks appear and internal temp is 165°F (74°C).
Assembly
  1. Divide rice and salad components into 4 containers. Top with sliced chicken, feta, olives, and a dollop of tzatziki.

Notes

Let all cooked components cool completely before sealing to prevent sogginess.
Keep tzatziki in a small separate container if you prefer to reheat the chicken and rice.