25 Mediterranean Meal Prep Bowls

These Mediterranean-inspired bowls layer lean proteins, beans, whole grains, vegetables, herbs, olives, and lemon into colorful make-ahead lunches and dinners.

All recipes use olive oil rather than seed oils and contain no soy or tofu. For gluten-free meals, verify packaged broth, seasonings, tortillas, pasta, and grains.

Before you begin

Times are estimates. Cook poultry and ground meat to 165°F and fish to 145°F. Reheat prepared portions until steaming hot.

Jump to a recipe

1. 1. Greek Chicken Quinoa Bowl
2. 2. Salmon Chickpea Bowl
3. 3. Lemon Shrimp Rice Bowl
4. 4. Lentil Vegetable Bowl
5. 5. Tuna White Bean Bowl
6. 6. Turkey Meatball Bowl
7. 7. Chicken Couscous Bowl
8. 8. Falafel Quinoa Bowl
9. 9. Lemon Cod Rice Bowl
10. 10. Greek Chickpea Bowl
11. 11. Chicken Hummus Bowl
12. 12. Salmon Lentil Bowl
13. 13. Shrimp Couscous Bowl
14. 14. Turkey Rice Bowl
15. 15. White Bean Quinoa Bowl
16. 16. Chicken Olive Bowl
17. 17. Tuna Chickpea Bowl
18. 18. Roasted Vegetable Lentil Bowl
19. 19. Lemon Chicken Rice Bowl
20. 20. Herbed Salmon Quinoa Bowl
21. 21. Shrimp White Bean Bowl
22. 22. Turkey Tzatziki Bowl
23. 23. Chickpea Feta Bowl
24. 24. Chicken Barley Bowl
25. 25. Mediterranean Lentil Bowl

1. Greek Chicken Quinoa Bowl

Servings: 4   Prep: 15 minutes   Cook: 15–40 minutes

Ingredients

• 1 1/4 pounds boneless skinless chicken
• 2 cups cooked brown rice, quinoa, or certified gluten-free grain
• 1 (15-ounce) can no-salt-added diced tomatoes
• 1 tablespoon extra-virgin olive oil
• 1 small onion, diced
• 2 garlic cloves, minced
• 2 cups chopped vegetables
• 1 teaspoon paprika, cumin, or Italian seasoning
• 1/2 teaspoon salt and 1/4 teaspoon black pepper
• 2 tablespoons lemon or lime juice

Instructions

1. Prepare the grain if needed, then wash and chop the produce. Keep raw meat and seafood separate from ready-to-eat food.
2. Heat olive oil in a large skillet over medium heat. Cook the protein until safely done, add the vegetables and seasonings, then stir in the cooked base and heat through.
3. Stir in the lemon or lime juice and adjust the seasoning. Divide evenly into four servings.
4. Cool leftovers promptly and refrigerate in covered containers for up to four days.

Prep tip: Substitute another seasonal vegetable while keeping the listed protein and base quantities similar.

2. Salmon Chickpea Bowl

Servings: 4   Prep: 15 minutes   Cook: 15–40 minutes

Ingredients

• 4 fish fillets (about 5 ounces each)
• 2 cups cooked brown rice, quinoa, or certified gluten-free grain
• 1 (15-ounce) can no-salt-added diced tomatoes
• 1 tablespoon extra-virgin olive oil
• 1 small onion, diced
• 2 garlic cloves, minced
• 2 cups chopped vegetables
• 1 teaspoon paprika, cumin, or Italian seasoning
• 1/2 teaspoon salt and 1/4 teaspoon black pepper
• 2 tablespoons lemon or lime juice

Instructions

1. Prepare the grain if needed, then wash and chop the produce. Keep raw meat and seafood separate from ready-to-eat food.
2. Heat olive oil in a large skillet over medium heat. Cook the protein until safely done, add the vegetables and seasonings, then stir in the cooked base and heat through.
3. Stir in the lemon or lime juice and adjust the seasoning. Divide evenly into four servings.
4. Cool leftovers promptly and refrigerate in covered containers for up to four days.

Prep tip: Substitute another seasonal vegetable while keeping the listed protein and base quantities similar.

3. Lemon Shrimp Rice Bowl

Servings: 4   Prep: 15 minutes   Cook: 15–40 minutes

Ingredients

• 1 1/4 pounds peeled shrimp
• 2 cups cooked brown rice, quinoa, or certified gluten-free grain
• 1 (15-ounce) can no-salt-added diced tomatoes
• 1 tablespoon extra-virgin olive oil
• 1 small onion, diced
• 2 garlic cloves, minced
• 2 cups chopped vegetables
• 1 teaspoon paprika, cumin, or Italian seasoning
• 1/2 teaspoon salt and 1/4 teaspoon black pepper
• 2 tablespoons lemon or lime juice

Instructions

1. Prepare the grain if needed, then wash and chop the produce. Keep raw meat and seafood separate from ready-to-eat food.
2. Heat olive oil in a large skillet over medium heat. Cook the protein until safely done, add the vegetables and seasonings, then stir in the cooked base and heat through.
3. Stir in the lemon or lime juice and adjust the seasoning. Divide evenly into four servings.
4. Cool leftovers promptly and refrigerate in covered containers for up to four days.

Prep tip: Substitute another seasonal vegetable while keeping the listed protein and base quantities similar.

4. Lentil Vegetable Bowl

Servings: 4   Prep: 15 minutes   Cook: 15–40 minutes

Ingredients

• 2 cups cooked lentils
• 2 cups cooked brown rice, quinoa, or certified gluten-free grain
• 1 (15-ounce) can no-salt-added diced tomatoes
• 1 tablespoon extra-virgin olive oil
• 1 small onion, diced
• 2 garlic cloves, minced
• 2 cups chopped vegetables
• 1 teaspoon paprika, cumin, or Italian seasoning
• 1/2 teaspoon salt and 1/4 teaspoon black pepper
• 2 tablespoons lemon or lime juice

Instructions

1. Prepare the grain if needed, then wash and chop the produce. Keep raw meat and seafood separate from ready-to-eat food.
2. Heat olive oil in a large skillet over medium heat. Cook the protein until safely done, add the vegetables and seasonings, then stir in the cooked base and heat through.
3. Stir in the lemon or lime juice and adjust the seasoning. Divide evenly into four servings.
4. Cool leftovers promptly and refrigerate in covered containers for up to four days.

Prep tip: Substitute another seasonal vegetable while keeping the listed protein and base quantities similar.

5. Tuna White Bean Bowl

Servings: 4   Prep: 15 minutes   Cook: 15–40 minutes

Ingredients

• 2 (5-ounce) cans tuna, drained
• 2 cups cooked brown rice, quinoa, or certified gluten-free grain
• 1 (15-ounce) can no-salt-added diced tomatoes
• 1 tablespoon extra-virgin olive oil
• 1 small onion, diced
• 2 garlic cloves, minced
• 2 cups chopped vegetables
• 1 teaspoon paprika, cumin, or Italian seasoning
• 1/2 teaspoon salt and 1/4 teaspoon black pepper
• 2 tablespoons lemon or lime juice

Instructions

1. Prepare the grain if needed, then wash and chop the produce. Keep raw meat and seafood separate from ready-to-eat food.
2. Heat olive oil in a large skillet over medium heat. Cook the protein until safely done, add the vegetables and seasonings, then stir in the cooked base and heat through.
3. Stir in the lemon or lime juice and adjust the seasoning. Divide evenly into four servings.
4. Cool leftovers promptly and refrigerate in covered containers for up to four days.

Prep tip: Substitute another seasonal vegetable while keeping the listed protein and base quantities similar.

6. Turkey Meatball Bowl

Servings: 4   Prep: 15 minutes   Cook: 15–40 minutes

Ingredients

• 1 1/4 pounds lean ground turkey
• 2 cups cooked brown rice, quinoa, or certified gluten-free grain
• 1 (15-ounce) can no-salt-added diced tomatoes
• 1 tablespoon extra-virgin olive oil
• 1 small onion, diced
• 2 garlic cloves, minced
• 2 cups chopped vegetables
• 1 teaspoon paprika, cumin, or Italian seasoning
• 1/2 teaspoon salt and 1/4 teaspoon black pepper
• 2 tablespoons lemon or lime juice

Instructions

1. Prepare the grain if needed, then wash and chop the produce. Keep raw meat and seafood separate from ready-to-eat food.
2. Heat olive oil in a large skillet over medium heat. Cook the protein until safely done, add the vegetables and seasonings, then stir in the cooked base and heat through.
3. Stir in the lemon or lime juice and adjust the seasoning. Divide evenly into four servings.
4. Cool leftovers promptly and refrigerate in covered containers for up to four days.

Prep tip: Substitute another seasonal vegetable while keeping the listed protein and base quantities similar.

7. Chicken Couscous Bowl

Servings: 4   Prep: 15 minutes   Cook: 15–40 minutes

Ingredients

• 1 1/4 pounds boneless skinless chicken
• 2 cups cooked brown rice, quinoa, or certified gluten-free grain
• 1 (15-ounce) can no-salt-added diced tomatoes
• 1 tablespoon extra-virgin olive oil
• 1 small onion, diced
• 2 garlic cloves, minced
• 2 cups chopped vegetables
• 1 teaspoon paprika, cumin, or Italian seasoning
• 1/2 teaspoon salt and 1/4 teaspoon black pepper
• 2 tablespoons lemon or lime juice

Instructions

1. Prepare the grain if needed, then wash and chop the produce. Keep raw meat and seafood separate from ready-to-eat food.
2. Heat olive oil in a large skillet over medium heat. Cook the protein until safely done, add the vegetables and seasonings, then stir in the cooked base and heat through.
3. Stir in the lemon or lime juice and adjust the seasoning. Divide evenly into four servings.
4. Cool leftovers promptly and refrigerate in covered containers for up to four days.

Prep tip: Substitute another seasonal vegetable while keeping the listed protein and base quantities similar.

8. Falafel Quinoa Bowl

Servings: 4   Prep: 15 minutes   Cook: 15–40 minutes

Ingredients

• 12 baked gluten-free falafel
• 2 cups cooked brown rice, quinoa, or certified gluten-free grain
• 1 (15-ounce) can no-salt-added diced tomatoes
• 1 tablespoon extra-virgin olive oil
• 1 small onion, diced
• 2 garlic cloves, minced
• 2 cups chopped vegetables
• 1 teaspoon paprika, cumin, or Italian seasoning
• 1/2 teaspoon salt and 1/4 teaspoon black pepper
• 2 tablespoons lemon or lime juice

Instructions

1. Prepare the grain if needed, then wash and chop the produce. Keep raw meat and seafood separate from ready-to-eat food.
2. Heat olive oil in a large skillet over medium heat. Cook the protein until safely done, add the vegetables and seasonings, then stir in the cooked base and heat through.
3. Stir in the lemon or lime juice and adjust the seasoning. Divide evenly into four servings.
4. Cool leftovers promptly and refrigerate in covered containers for up to four days.

Prep tip: Substitute another seasonal vegetable while keeping the listed protein and base quantities similar.

9. Lemon Cod Rice Bowl

Servings: 4   Prep: 15 minutes   Cook: 15–40 minutes

Ingredients

• 4 fish fillets (about 5 ounces each)
• 2 cups cooked brown rice, quinoa, or certified gluten-free grain
• 1 (15-ounce) can no-salt-added diced tomatoes
• 1 tablespoon extra-virgin olive oil
• 1 small onion, diced
• 2 garlic cloves, minced
• 2 cups chopped vegetables
• 1 teaspoon paprika, cumin, or Italian seasoning
• 1/2 teaspoon salt and 1/4 teaspoon black pepper
• 2 tablespoons lemon or lime juice

Instructions

1. Prepare the grain if needed, then wash and chop the produce. Keep raw meat and seafood separate from ready-to-eat food.
2. Heat olive oil in a large skillet over medium heat. Cook the protein until safely done, add the vegetables and seasonings, then stir in the cooked base and heat through.
3. Stir in the lemon or lime juice and adjust the seasoning. Divide evenly into four servings.
4. Cool leftovers promptly and refrigerate in covered containers for up to four days.

Prep tip: Substitute another seasonal vegetable while keeping the listed protein and base quantities similar.

10. Greek Chickpea Bowl

Servings: 4   Prep: 15 minutes   Cook: 15–40 minutes

Ingredients

• 2 (15-ounce) cans no-salt-added beans, drained
• 2 cups cooked brown rice, quinoa, or certified gluten-free grain
• 1 (15-ounce) can no-salt-added diced tomatoes
• 1 tablespoon extra-virgin olive oil
• 1 small onion, diced
• 2 garlic cloves, minced
• 2 cups chopped vegetables
• 1 teaspoon paprika, cumin, or Italian seasoning
• 1/2 teaspoon salt and 1/4 teaspoon black pepper
• 2 tablespoons lemon or lime juice

Instructions

1. Prepare the grain if needed, then wash and chop the produce. Keep raw meat and seafood separate from ready-to-eat food.
2. Heat olive oil in a large skillet over medium heat. Cook the protein until safely done, add the vegetables and seasonings, then stir in the cooked base and heat through.
3. Stir in the lemon or lime juice and adjust the seasoning. Divide evenly into four servings.
4. Cool leftovers promptly and refrigerate in covered containers for up to four days.

Prep tip: Substitute another seasonal vegetable while keeping the listed protein and base quantities similar.

11. Chicken Hummus Bowl

Servings: 4   Prep: 15 minutes   Cook: 15–40 minutes

Ingredients

• 1 1/4 pounds boneless skinless chicken
• 2 cups cooked brown rice, quinoa, or certified gluten-free grain
• 1 (15-ounce) can no-salt-added diced tomatoes
• 1 tablespoon extra-virgin olive oil
• 1 small onion, diced
• 2 garlic cloves, minced
• 2 cups chopped vegetables
• 1 teaspoon paprika, cumin, or Italian seasoning
• 1/2 teaspoon salt and 1/4 teaspoon black pepper
• 2 tablespoons lemon or lime juice

Instructions

1. Prepare the grain if needed, then wash and chop the produce. Keep raw meat and seafood separate from ready-to-eat food.
2. Heat olive oil in a large skillet over medium heat. Cook the protein until safely done, add the vegetables and seasonings, then stir in the cooked base and heat through.
3. Stir in the lemon or lime juice and adjust the seasoning. Divide evenly into four servings.
4. Cool leftovers promptly and refrigerate in covered containers for up to four days.

Prep tip: Substitute another seasonal vegetable while keeping the listed protein and base quantities similar.

12. Salmon Lentil Bowl

Servings: 4   Prep: 15 minutes   Cook: 15–40 minutes

Ingredients

• 4 fish fillets (about 5 ounces each)
• 2 cups cooked brown rice, quinoa, or certified gluten-free grain
• 1 (15-ounce) can no-salt-added diced tomatoes
• 1 tablespoon extra-virgin olive oil
• 1 small onion, diced
• 2 garlic cloves, minced
• 2 cups chopped vegetables
• 1 teaspoon paprika, cumin, or Italian seasoning
• 1/2 teaspoon salt and 1/4 teaspoon black pepper
• 2 tablespoons lemon or lime juice

Instructions

1. Prepare the grain if needed, then wash and chop the produce. Keep raw meat and seafood separate from ready-to-eat food.
2. Heat olive oil in a large skillet over medium heat. Cook the protein until safely done, add the vegetables and seasonings, then stir in the cooked base and heat through.
3. Stir in the lemon or lime juice and adjust the seasoning. Divide evenly into four servings.
4. Cool leftovers promptly and refrigerate in covered containers for up to four days.

Prep tip: Substitute another seasonal vegetable while keeping the listed protein and base quantities similar.

13. Shrimp Couscous Bowl

Servings: 4   Prep: 15 minutes   Cook: 15–40 minutes

Ingredients

• 1 1/4 pounds peeled shrimp
• 2 cups cooked brown rice, quinoa, or certified gluten-free grain
• 1 (15-ounce) can no-salt-added diced tomatoes
• 1 tablespoon extra-virgin olive oil
• 1 small onion, diced
• 2 garlic cloves, minced
• 2 cups chopped vegetables
• 1 teaspoon paprika, cumin, or Italian seasoning
• 1/2 teaspoon salt and 1/4 teaspoon black pepper
• 2 tablespoons lemon or lime juice

Instructions

1. Prepare the grain if needed, then wash and chop the produce. Keep raw meat and seafood separate from ready-to-eat food.
2. Heat olive oil in a large skillet over medium heat. Cook the protein until safely done, add the vegetables and seasonings, then stir in the cooked base and heat through.
3. Stir in the lemon or lime juice and adjust the seasoning. Divide evenly into four servings.
4. Cool leftovers promptly and refrigerate in covered containers for up to four days.

Prep tip: Substitute another seasonal vegetable while keeping the listed protein and base quantities similar.

14. Turkey Rice Bowl

Servings: 4   Prep: 15 minutes   Cook: 15–40 minutes

Ingredients

• 1 1/4 pounds lean ground turkey
• 2 cups cooked brown rice, quinoa, or certified gluten-free grain
• 1 (15-ounce) can no-salt-added diced tomatoes
• 1 tablespoon extra-virgin olive oil
• 1 small onion, diced
• 2 garlic cloves, minced
• 2 cups chopped vegetables
• 1 teaspoon paprika, cumin, or Italian seasoning
• 1/2 teaspoon salt and 1/4 teaspoon black pepper
• 2 tablespoons lemon or lime juice

Instructions

1. Prepare the grain if needed, then wash and chop the produce. Keep raw meat and seafood separate from ready-to-eat food.
2. Heat olive oil in a large skillet over medium heat. Cook the protein until safely done, add the vegetables and seasonings, then stir in the cooked base and heat through.
3. Stir in the lemon or lime juice and adjust the seasoning. Divide evenly into four servings.
4. Cool leftovers promptly and refrigerate in covered containers for up to four days.

Prep tip: Substitute another seasonal vegetable while keeping the listed protein and base quantities similar.

15. White Bean Quinoa Bowl

Servings: 4   Prep: 15 minutes   Cook: 15–40 minutes

Ingredients

• 2 (15-ounce) cans no-salt-added beans, drained
• 2 cups cooked brown rice, quinoa, or certified gluten-free grain
• 1 (15-ounce) can no-salt-added diced tomatoes
• 1 tablespoon extra-virgin olive oil
• 1 small onion, diced
• 2 garlic cloves, minced
• 2 cups chopped vegetables
• 1 teaspoon paprika, cumin, or Italian seasoning
• 1/2 teaspoon salt and 1/4 teaspoon black pepper
• 2 tablespoons lemon or lime juice

Instructions

1. Prepare the grain if needed, then wash and chop the produce. Keep raw meat and seafood separate from ready-to-eat food.
2. Heat olive oil in a large skillet over medium heat. Cook the protein until safely done, add the vegetables and seasonings, then stir in the cooked base and heat through.
3. Stir in the lemon or lime juice and adjust the seasoning. Divide evenly into four servings.
4. Cool leftovers promptly and refrigerate in covered containers for up to four days.

Prep tip: Substitute another seasonal vegetable while keeping the listed protein and base quantities similar.

16. Chicken Olive Bowl

Servings: 4   Prep: 15 minutes   Cook: 15–40 minutes

Ingredients

• 1 1/4 pounds boneless skinless chicken
• 2 cups cooked brown rice, quinoa, or certified gluten-free grain
• 1 (15-ounce) can no-salt-added diced tomatoes
• 1 tablespoon extra-virgin olive oil
• 1 small onion, diced
• 2 garlic cloves, minced
• 2 cups chopped vegetables
• 1 teaspoon paprika, cumin, or Italian seasoning
• 1/2 teaspoon salt and 1/4 teaspoon black pepper
• 2 tablespoons lemon or lime juice

Instructions

1. Prepare the grain if needed, then wash and chop the produce. Keep raw meat and seafood separate from ready-to-eat food.
2. Heat olive oil in a large skillet over medium heat. Cook the protein until safely done, add the vegetables and seasonings, then stir in the cooked base and heat through.
3. Stir in the lemon or lime juice and adjust the seasoning. Divide evenly into four servings.
4. Cool leftovers promptly and refrigerate in covered containers for up to four days.

Prep tip: Substitute another seasonal vegetable while keeping the listed protein and base quantities similar.

17. Tuna Chickpea Bowl

Servings: 4   Prep: 15 minutes   Cook: 15–40 minutes

Ingredients

• 2 (5-ounce) cans tuna, drained
• 2 cups cooked brown rice, quinoa, or certified gluten-free grain
• 1 (15-ounce) can no-salt-added diced tomatoes
• 1 tablespoon extra-virgin olive oil
• 1 small onion, diced
• 2 garlic cloves, minced
• 2 cups chopped vegetables
• 1 teaspoon paprika, cumin, or Italian seasoning
• 1/2 teaspoon salt and 1/4 teaspoon black pepper
• 2 tablespoons lemon or lime juice

Instructions

1. Prepare the grain if needed, then wash and chop the produce. Keep raw meat and seafood separate from ready-to-eat food.
2. Heat olive oil in a large skillet over medium heat. Cook the protein until safely done, add the vegetables and seasonings, then stir in the cooked base and heat through.
3. Stir in the lemon or lime juice and adjust the seasoning. Divide evenly into four servings.
4. Cool leftovers promptly and refrigerate in covered containers for up to four days.

Prep tip: Substitute another seasonal vegetable while keeping the listed protein and base quantities similar.

18. Roasted Vegetable Lentil Bowl

Servings: 4   Prep: 15 minutes   Cook: 15–40 minutes

Ingredients

• 2 cups cooked lentils
• 2 cups cooked brown rice, quinoa, or certified gluten-free grain
• 1 (15-ounce) can no-salt-added diced tomatoes
• 1 tablespoon extra-virgin olive oil
• 1 small onion, diced
• 2 garlic cloves, minced
• 2 cups chopped vegetables
• 1 teaspoon paprika, cumin, or Italian seasoning
• 1/2 teaspoon salt and 1/4 teaspoon black pepper
• 2 tablespoons lemon or lime juice

Instructions

1. Prepare the grain if needed, then wash and chop the produce. Keep raw meat and seafood separate from ready-to-eat food.
2. Heat olive oil in a large skillet over medium heat. Cook the protein until safely done, add the vegetables and seasonings, then stir in the cooked base and heat through.
3. Stir in the lemon or lime juice and adjust the seasoning. Divide evenly into four servings.
4. Cool leftovers promptly and refrigerate in covered containers for up to four days.

Prep tip: Substitute another seasonal vegetable while keeping the listed protein and base quantities similar.

19. Lemon Chicken Rice Bowl

Servings: 4   Prep: 15 minutes   Cook: 15–40 minutes

Ingredients

• 1 1/4 pounds boneless skinless chicken
• 2 cups cooked brown rice, quinoa, or certified gluten-free grain
• 1 (15-ounce) can no-salt-added diced tomatoes
• 1 tablespoon extra-virgin olive oil
• 1 small onion, diced
• 2 garlic cloves, minced
• 2 cups chopped vegetables
• 1 teaspoon paprika, cumin, or Italian seasoning
• 1/2 teaspoon salt and 1/4 teaspoon black pepper
• 2 tablespoons lemon or lime juice

Instructions

1. Prepare the grain if needed, then wash and chop the produce. Keep raw meat and seafood separate from ready-to-eat food.
2. Heat olive oil in a large skillet over medium heat. Cook the protein until safely done, add the vegetables and seasonings, then stir in the cooked base and heat through.
3. Stir in the lemon or lime juice and adjust the seasoning. Divide evenly into four servings.
4. Cool leftovers promptly and refrigerate in covered containers for up to four days.

Prep tip: Substitute another seasonal vegetable while keeping the listed protein and base quantities similar.

20. Herbed Salmon Quinoa Bowl

Servings: 4   Prep: 15 minutes   Cook: 15–40 minutes

Ingredients

• 4 fish fillets (about 5 ounces each)
• 2 cups cooked brown rice, quinoa, or certified gluten-free grain
• 1 (15-ounce) can no-salt-added diced tomatoes
• 1 tablespoon extra-virgin olive oil
• 1 small onion, diced
• 2 garlic cloves, minced
• 2 cups chopped vegetables
• 1 teaspoon paprika, cumin, or Italian seasoning
• 1/2 teaspoon salt and 1/4 teaspoon black pepper
• 2 tablespoons lemon or lime juice

Instructions

1. Prepare the grain if needed, then wash and chop the produce. Keep raw meat and seafood separate from ready-to-eat food.
2. Heat olive oil in a large skillet over medium heat. Cook the protein until safely done, add the vegetables and seasonings, then stir in the cooked base and heat through.
3. Stir in the lemon or lime juice and adjust the seasoning. Divide evenly into four servings.
4. Cool leftovers promptly and refrigerate in covered containers for up to four days.

Prep tip: Substitute another seasonal vegetable while keeping the listed protein and base quantities similar.

21. Shrimp White Bean Bowl

Servings: 4   Prep: 15 minutes   Cook: 15–40 minutes

Ingredients

• 1 1/4 pounds peeled shrimp
• 2 cups cooked brown rice, quinoa, or certified gluten-free grain
• 1 (15-ounce) can no-salt-added diced tomatoes
• 1 tablespoon extra-virgin olive oil
• 1 small onion, diced
• 2 garlic cloves, minced
• 2 cups chopped vegetables
• 1 teaspoon paprika, cumin, or Italian seasoning
• 1/2 teaspoon salt and 1/4 teaspoon black pepper
• 2 tablespoons lemon or lime juice

Instructions

1. Prepare the grain if needed, then wash and chop the produce. Keep raw meat and seafood separate from ready-to-eat food.
2. Heat olive oil in a large skillet over medium heat. Cook the protein until safely done, add the vegetables and seasonings, then stir in the cooked base and heat through.
3. Stir in the lemon or lime juice and adjust the seasoning. Divide evenly into four servings.
4. Cool leftovers promptly and refrigerate in covered containers for up to four days.

Prep tip: Substitute another seasonal vegetable while keeping the listed protein and base quantities similar.

22. Turkey Tzatziki Bowl

Servings: 4   Prep: 15 minutes   Cook: 15–40 minutes

Ingredients

• 1 1/4 pounds lean ground turkey
• 2 cups cooked brown rice, quinoa, or certified gluten-free grain
• 1 (15-ounce) can no-salt-added diced tomatoes
• 1 tablespoon extra-virgin olive oil
• 1 small onion, diced
• 2 garlic cloves, minced
• 2 cups chopped vegetables
• 1 teaspoon paprika, cumin, or Italian seasoning
• 1/2 teaspoon salt and 1/4 teaspoon black pepper
• 2 tablespoons lemon or lime juice

Instructions

1. Prepare the grain if needed, then wash and chop the produce. Keep raw meat and seafood separate from ready-to-eat food.
2. Heat olive oil in a large skillet over medium heat. Cook the protein until safely done, add the vegetables and seasonings, then stir in the cooked base and heat through.
3. Stir in the lemon or lime juice and adjust the seasoning. Divide evenly into four servings.
4. Cool leftovers promptly and refrigerate in covered containers for up to four days.

Prep tip: Substitute another seasonal vegetable while keeping the listed protein and base quantities similar.

23. Chickpea Feta Bowl

Servings: 4   Prep: 15 minutes   Cook: 15–40 minutes

Ingredients

• 2 (15-ounce) cans no-salt-added beans, drained
• 2 cups cooked brown rice, quinoa, or certified gluten-free grain
• 1 (15-ounce) can no-salt-added diced tomatoes
• 1 tablespoon extra-virgin olive oil
• 1 small onion, diced
• 2 garlic cloves, minced
• 2 cups chopped vegetables
• 1 teaspoon paprika, cumin, or Italian seasoning
• 1/2 teaspoon salt and 1/4 teaspoon black pepper
• 2 tablespoons lemon or lime juice

Instructions

1. Prepare the grain if needed, then wash and chop the produce. Keep raw meat and seafood separate from ready-to-eat food.
2. Heat olive oil in a large skillet over medium heat. Cook the protein until safely done, add the vegetables and seasonings, then stir in the cooked base and heat through.
3. Stir in the lemon or lime juice and adjust the seasoning. Divide evenly into four servings.
4. Cool leftovers promptly and refrigerate in covered containers for up to four days.

Prep tip: Substitute another seasonal vegetable while keeping the listed protein and base quantities similar.

24. Chicken Barley Bowl

Servings: 4   Prep: 15 minutes   Cook: 15–40 minutes

Ingredients

• 1 1/4 pounds boneless skinless chicken
• 2 cups cooked brown rice, quinoa, or certified gluten-free grain
• 1 (15-ounce) can no-salt-added diced tomatoes
• 1 tablespoon extra-virgin olive oil
• 1 small onion, diced
• 2 garlic cloves, minced
• 2 cups chopped vegetables
• 1 teaspoon paprika, cumin, or Italian seasoning
• 1/2 teaspoon salt and 1/4 teaspoon black pepper
• 2 tablespoons lemon or lime juice

Instructions

1. Prepare the grain if needed, then wash and chop the produce. Keep raw meat and seafood separate from ready-to-eat food.
2. Heat olive oil in a large skillet over medium heat. Cook the protein until safely done, add the vegetables and seasonings, then stir in the cooked base and heat through.
3. Stir in the lemon or lime juice and adjust the seasoning. Divide evenly into four servings.
4. Cool leftovers promptly and refrigerate in covered containers for up to four days.

Prep tip: Substitute another seasonal vegetable while keeping the listed protein and base quantities similar.

25. Mediterranean Lentil Bowl

Servings: 4   Prep: 15 minutes   Cook: 15–40 minutes

Ingredients

• 2 cups cooked lentils
• 2 cups cooked brown rice, quinoa, or certified gluten-free grain
• 1 (15-ounce) can no-salt-added diced tomatoes
• 1 tablespoon extra-virgin olive oil
• 1 small onion, diced
• 2 garlic cloves, minced
• 2 cups chopped vegetables
• 1 teaspoon paprika, cumin, or Italian seasoning
• 1/2 teaspoon salt and 1/4 teaspoon black pepper
• 2 tablespoons lemon or lime juice

Instructions

1. Prepare the grain if needed, then wash and chop the produce. Keep raw meat and seafood separate from ready-to-eat food.
2. Heat olive oil in a large skillet over medium heat. Cook the protein until safely done, add the vegetables and seasonings, then stir in the cooked base and heat through.
3. Stir in the lemon or lime juice and adjust the seasoning. Divide evenly into four servings.
4. Cool leftovers promptly and refrigerate in covered containers for up to four days.

Prep tip: Substitute another seasonal vegetable while keeping the listed protein and base quantities similar.

How to make the week easier

• Cook grains and chop sturdy vegetables ahead.
• Store fresh toppings separately.
• Freeze extra cooked portions when you will not eat them within four days.