Mediterranean Diet Meal Prep Lunchbox

About the author


My name is Kevin. My life changed when I realized that healthy living is truly a lifelong journey, mainly won by having a well-balanced diet and enjoying adequate exercise. By experimenting in the kitchen and openly sharing my meals, I learned that healthy eating is hardly boring and that by making a few adjustments, I could design a diet that could help me achieve my personal fitness goals. Our bodies are built in the kitchen and sculpted in the gym.

Calories 545
Protein 31g
Fat 34g
Carbs 31g
Total Time 35 minutes


Mediterranean Diet Roasted Red Pepper Chicken Lunchbox


Mediterranean Diet Meal Prep
Ingredients for 4 servings

  • 2 cups cooked quinoa
  • 2 medium zucchinis, chopped into 2-inch chunks
  • 1 tablespoon olive oil
  • pinch of sea salt & pepper
  • 1 lb chicken thighs, fat trimmed (OR chicken breasts OR chickpeas)
  • 1 tablespoon The Fit Cook Everyday Blend (OR combination of garlic & onion powder)
  • 1 tablespoon The Fit Cook Land seasoning (OR combination of dried herbs)
  • Red Pepper Sauce
    • 1 medium roasted red bell pepper, skin and seeds removed
    • 1 garlic glove
    • 1/3 cup almond butter (or your choice of nut butter)
    • juice from 1/2 lemon (or more)
    • pinches of sea salt & pepper to taste
    • 1 tablespoon olive oil
  • 1/2 cup Kalamata olives
  • 1/4 cup (~56g) feta (optional but recommended)
  • Garnish
    • chopped parsley
  1. Set oven to 420F.
  2. Cook quinoa (1 cup uncooked) according to the instructions provided on the package then set aside.
  3. Add zucchini and whole bell peppers to baking tray lined with parchment paper.  Add olive oil, sea salt & pepper and toss everything together.  Bake in the oven for 20 – 25 minutes, until the skin on the bell pepper is blistered and the edges of the zucchini are seared. Once the veggies have roasted, set them aside and allow them to cool down.
  4. Season chicken thighs with Everyday and Land seasoning, then set a nonstick skillet on medium-high heat.  Once it’s hot, spray with oil and add the chicken.  Sear and cook on each side for 6 to 8 minutes, or until the chicken is cooked through.
    Mediterranean Diet Roasted Red Pepper Chicken Lunchbox
  5. Peel the skin from the bell pepper and remove the stem and some of the seeds.  Add the remaining peeled bell pepper to a blender. Add the rest of the ingredients to the blender and blend until smooth.  If you want it to be thinner, add lemon juice or water; if you want it to be thicker, add tablespoons of nut butter BUT ACCOUNT FOR THE ADDED CALORIES since nut butter is a calorie-dense ingredient. Season to taste with sea salt & pepper.
    Mediterranean Diet Roasted Red Pepper Chicken Lunchbox
  6. Build the lunchbox!  Add quinoa, chicken, roasted zucchini, olives, feta and a serving of the  red pepper sauce. Mediterranean Diet Roasted Red Pepper Chicken Lunchbox
    Meal prep with chickenMediterranean Diet Roasted Red Pepper Chicken Lunchbox
    Meal prep with chickpeas

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