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Ants on a log for the win!

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A Greek Chicken Salad is a fresh spring flavor you can make any time of year. Packed with bright healthy ingredients, it makes a great lunch or meal prep solution.

Inspired by my Asparagus Greek Chopped Salad and Quinoa Greek Salad, this Greek chicken salad relies on the bright flavors of fresh veggies so ubiquitous in Mediterrean diets. This salad is naturally gluten free and low carb. Because of the fresh ingredients, protein and healthy fats, this lunch is also paleo and Whole30 friendly.

This chicken salad recipe is low in calories and packed with nutrients from all the vegetables and protein. It will keep you satisfied for the whole afternoon. By making your own salad dressing to go with it, you can be sure it doesn't contain any preservatives or additives.

You can eat it right away or divide it into four servings and use it for meal prep. This salad makes it easy to eat healthy lunches every day of the week.

What is a Greek chicken salad made of?

Greek chicken salad is full of ingredients you find commonly in Mediterrean diets. These diets, consisting of lots of fresh fruits and vegetables, whole grains and healthy fats, have been proven to have heart benefits.

Use any combination of these ingredients that you enjoy for a nutrient packed meal:

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Why should we marinate the chicken?

A marinade adds flavor to the chicken and helps keep it moist while cooking. If you were using a tougher cut of meat, you would want some acidic ingredients in your marinade. However, chicken breast are not tough and don't need to be broken down before cooking.

The oil in the marinade infuses the meat with the flavor of the seasoning added to it. Use the garlic, oregano and paprika recipe I use here or add any of the seasoning to it that you would also use in Greek chicken salad dressing.

What is Greek chicken salad dressing made of?

The basic recipe for any vinaigrette salad dressing is a two to one ratio of oil to the acidic ingredient. In my Greek chicken salad, I use lemon juice as the acid. Other options would be red wine vinegar or balsamic vinegar.

Seasoning the dressing also helps to infuse the salad with flavor. Options for spices in the dressing are:

And always add salt and pepper to intensify the flavor.

You could add any of these spices to the chicken as well.

If you are using this as a meal prep chicken salad recipe, you may want to keep the salad dressing separate until you are ready to eat it. The ingredients will stay fresh longer if they do not sit in the dressing.

Want to pack a snack with this meal prep recipe? Try my Quick Easy Fruit Salad Recipe and Black Bean Mango Salad Recipe. They're super easy to pack up and you'll have fuel for your whole work day!

More Chicken Salad and Greek Salad Recipes:

More Chicken Meal-Prep Recipes:

Watch the Greek Chicken Salad Bowls Web Stories.

For the chicken breast

In a large bowl combine all the ingredients for the chicken. Toss everything together and marinate for at least 15 minutes to 1 hour.

In a large skillet, heat 2 tablespoons olive oil over medium high heat. Add the chicken and discard the marinade.

Cook each side for about 3-4 minutes or until the chicken breast reaches the internal temperature of 165F.

When it's done, place it in the cutting board and let it cool before dicing.

For the salad

In a large bowl, toss together the red bell pepper, red onions, black olives, cucumber and feta cheese.

In a small bowl, whisk the olive oil, garlic, lemon juice, salt, and pepper.

Pour the dressing over the salad mixture, and toss. Top with fresh parsley.

You may want to keep the dressing separate in a little dressing container to keep the salad fresher during the week.

Don't skip marinating the chicken as it adds a ton of flavour to the chicken.

Make sure you chop everything into small pieces so you can have a bite with everything.

To store: Store the salad in the fridge for up to 4 days in an airtight container.

To freeze: I don't recommend freezing the salad but you can freeze the chicken for up to 3 months.

Nutrition information is calculated using an ingredient database and should be considered an estimate.

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Greek Chicken Meal Prep Bowls - Primavera Kitchen

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A Greek Chicken Salad is a fresh spring flavor you can make any time of year. Packed with bright healthy ingredients, it makes a great lunch or meal prep solution. Inspired by my Asparagus Greek Chopped Salad and Quinoa Greek Salad, this Greek chicken salad relies on the bright flavors of fresh veggies so ubiquitous in Mediterrean diets.

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This was my lunch prep for the week, eating some tuna on the side for protien. Easy to make and good for 4 days.

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Mediterranean Quinoa Salad - Love and Lemons

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This Mediterranean quinoa salad recipe is healthy, delicious, and easy to make! Filled with tomatoes, cucumbers, and feta, it’s perfect for meal prep.

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Freezable Egg, cheese & whatever you want muffins!!!

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These things are on point!
I like mine with feta, spinach and mushrooms but you can make these with literally ANYTHING.
Simply mix 8 eggs with cheese, any veggie, any cooked meat and pour into greased muffin tin (top with cheese for extra love) and pop that in your oven for about 10mins @ 400 degrees :)
Freeze when cool and reheat in the microwave....You're welcome!

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It's all about cleaning them first and keeping them dry in the fridge...A vinegar / water soak gets rid of the microbes ;)

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Berries: can't live with 'em, can't live without 'em. Like many coveted objects, berries are both precious and frustrating, expensive and fragile. What is more maddening than splurging on vivid, juicy berries at the market only to find that your fruity jewels have turned to mush-or worse, have been overtaken by dreaded mold-when you return to them for a mid-week treat?

Don't despair just yet: This berry horror story does not have to be your destiny. The culprits behind berry mold are the evil, microscopic mold spores waiting to make a home of the friendly, moist skin of your gorgeous berries. Fortunately, there is a simple way to kill off the mold spores and bacteria that find your berries as delicious as you do.

It might seem counterintuitive to wash your berries before you're ready to eat them. One of the cardinal rules of keeping berries mold-free is to leave them unwashed until the moment before consumption. But, by washing your berries in a solution of vinegar and water, you can extend their shelf-life by days (sometimes even weeks!).

How to Store Fresh Berries

Step 1: In a large bowl, make a diluted vinegar bath-1 cup vinegar, 3 cups water-and give your berries a dunk. The vinegar will eliminate any pesky mold and bacteria.

Step 2: Next, drain your berries in a colander and rinse them under cool running water. This guarantees that you won't be able to taste any lingering traces of vinegar later on.

Step 3: Now that you've washed your berries, it's time to dry them as thoroughly as possible. Do not be fooled: Moisture is still the enemy. The same salad spinner you use to dry off greens can be used to wick the water from your berries. Line it with about three layers of paper towels in order to create a pillow for your berries, then spin your berries for about 15 seconds, or until they are completely dry.

Step 4: Instead of putting the berries back into the container they came in, where they will crowd each other, upgrade their digs. Place them in a sealable container lined with paper towels and leave the lid partially open to avoid trapping moisture.

No Vinegar? No Problem

But what if you return from the store with pints of berries only to realize there's no vinegar in the pantry? A quick bath in hot water will also work to destroy bacteria and mold spores. Dunk your berries in water between 120°F and 140°F for approximately 30 seconds. Dry and store them in the same way you would after a vinegar wash.

A Few of Our Favorite Berry Recipes

Once you've learned how to extend the lifespan of your berries, the real question becomes: What will you do with them? Here are a few ideas...

A luscious pastry cream and rich, buttery shell make the perfect complement to fresh summer berries (pick your favorites!) in this fruit tart from cookbook author, photographer, and food writer Jerrelle Guy.

In this laidback crostata, "lime stands in for the usual rhubarb to brighten the strawberries." The result: lively bursts of puckery-sweet strawberries and flaky crust.

Never made summer pudding? "Now's the time," says our co-founder Merrill Stubbs. You'll need just four super-simple ingredients (hello, mixed berries, sugar, white sandwich bread, and heavy cream). Once you've got those handy, all you need to do is assemble the layers and let them hang out in the fridge till you're ready to dig in.

This swirly sandwich is all about the whipped cream and berries-raspberries, that is. It's "a joyously messy experience and nostalgic even if you didn't grow up in England eating raspberry ripple ice cream."

There are few better ways to let peak-summer blueberries shine than in this Genius pie that keeps the fruit's texture and integrity totally intact.
Do you have any tricks for keeping your berries fresh? Let us know in the comments! Photos by James Ransom. This article was originally published in June 2015, but we're sharing it again for berry season 2020.

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A Trick for Storing Berries to Keep 'Em Fresher, Longer

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Berries: can't live with 'em, can't live without 'em. Like many coveted objects, berries are both precious and frustrating, expensive and fragile. What is more maddening than splurging on vivid, juicy berries at the market only to find that your fruity jewels have turned to mush-or worse, have been overtaken by dreaded mold-when you return to them for a mid-week treat?

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10 Free ALDI Freezer Meal Plans That Will Change Your Life

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If you’ve never frozen a meal for your crockpot before, prepare to be amazed. All you need to do is combine the ingredients in ..…

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This is a huge time saver. You can set aside one day in the month to make freezer meals and have them ready to pull at any time.

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Your freezer isn't just for ice cream -it's an extension of your pantry. Make the most of this precious space and get a head start on weeknight dinners by stocking it with our best freezer meals. We've gathered our favorite fix-and-freeze dishes to help you get dinner on the table in no time (along with helpful tips and tricks from our Test Kitchen on the best way to freeze food).

Cook today and have dinner ready to go all month long. Last-minute hosting? Fool your crowd into thinking you spent all day at the stove with these easy, freezer-friendly dishes. Not all recipes are freezer-friendly, but these dishes-from chicken noodle soup to classic lasagna-are sure to reheat beautifully and taste as good as new. Choose from dozens of delicious freezer meals including casseroles, baked pasta dishes, gumbo, pot roast, slow-cooker soups and stews, and more. You guests will never guess that you just popped that Turkey-Noodle-Poppy Seed Casserole out of the freezer.

Let the slow cooker do the work. Freezing creamy corn chowder is a great way to preserve summer's fresh corn. Make sure you freeze this properly so you don't sacrifice any flavor.

Make Weeknights A Breeze With These Fix And Freeze Meals

This recipe takes a modern twist on a classic tamale pie. Have it ready to go in your freezer for an impromptu fiesta night. All you need to figure out is which margarita to pair it with.

Double this recipe so your family can enjoy one loaf now and one later with little additional effort. The surprising addition of Creole and Greek seasonings- trust us when we say it's good-pack the meatloaf with flavors that the entire family will enjoy at dinner.

Keep this quiche in the freezer for an easy breakfast or dinner in the future. All you'll have to do is thaw it in the fridge and reheat before serving. This becomes easier to execute the more you make it. What are you waiting for?

This easy casserole is an old-fashioned, cozy way to get a seafood supper on the table. To freeze unbaked casserole, prepare as directed, omitting Parmesan cheese. Cover tightly, and freeze. Let stand at room temperature 30 minutes before baking. Bake, covered, at 350° for 50 minutes. Uncover; sprinkle evenly with Parmesan cheese and bake 10 more minutes or until cheese is lightly browned.

This recipe, published more than two decades ago in our March 2001 issue, still holds up today. Especially convenient to bake when you have leftover ham to throw in a casserole, this dish is easy and delicious. Thaw the frozen casserole in the refrigerator overnight, then bake at 400° for 35 to 40 minutes.

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51 Easy Freezer Recipes That Reheat Beautifully

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Your freezer isn't just for ice cream -it's an extension of your pantry. Make the most of this precious space and get a head start on weeknight dinners by stocking it with our best freezer meals.

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So I saw a man ordering catering at Chipotle for 30 people. He then froze the meals in his freezer and now has his lunch for month.

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These are a nice snack on my Low Carb days!

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These are great for portions of casseroles, soups, salads, or any mixed meals. And if you forget them, you're not wasting good Tupperware. 

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These Meal Prep Snack Boxes are a fun and healthy snack to prepare for the week, filled with fruits, veggies, and tasty Zucchini Cheddar Bites!

We're changing it up a bit from the rest of the meal-centric meal prep recipes from this week and making a quick snack box! It's a bit of a wonder there aren't more snacks on this blog because I am, what you might consider, a snacker 🙋🏼. I'd take snacks over a meal any day.

But the thing about snacks is unless you're careful, they can get unhealthy real quick ( oh, hi Nutella + spoon). Which is why good preparation is key to healthy, energizing snackage.

So today we're preparing healthy snacks for the week that you can bring to work, school, or even just keep in the fridge for a quick bite!

Here's what goes into these meal prep snack boxes:

Zucchini Cheddar Bites: Packed with hidden veggies and perfect for satisfying that savory tooth. Cheddar bites recipe here (15 minutes hands-on work, 30 minutes baking).

Fruit: Strawberries, oranges/mandarines, and seedless red grapes (but you can substitute your favorites fruits).

Veggies: Celery sticks (but I also love it with fresh edamame, carrots, or sliced bell pepper).

More vegetarian meal prep you'll love

These Meal Prep Snack Boxes are a fun and healthy snack to prepare for the week, filled with fruits, veggies, and tasty Zucchini Cheddar Bites!

Cheddar Bites: Prepare Zucchini Cheddar Bites (15 minutes hands-on work, 30 minutes baking).

Assemble: Divide Cheddar Bites, strawberries, grapes, peeled oranges, and chopped celery stalks into 5 meal prep containers.

Leave a comment below and tag @liveeatlearn on social media! I love seeing what you've made!

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These Meal Prep Snack Boxes are a fun and healthy snack to prepare for the week, filled with fruits, veggies, and tasty Zucchini Cheddar Bites! We're changing it up a bit from the rest of the meal-centric meal prep recipes from this week and making a quick snack box!

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Beef Stir Fry Recipe- Super Tasty!!

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Meal Prep For The Week In Under An Hour | Beef Stir Fry Recipe

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Grab an apple or pear for your morning or afternoon snack.

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Loaded with fiber and will help keep blood sugar stable. A great once a day snack option. Remember, if you aren't hungry enough to eat an apple, you are just board.

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A snack of 1/4 Cup dry roasted almonds at 10 am or 2 pm will help maintain good blood sugar levels with good protein.

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A couple hard boiled eggs with salt and pepper are an easy protein packed prep ahead snack. Store these in glass jar.

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Make life easy, eat the same food all week!

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Choose two dinners & two lunches to prepare for the week. Eating the same thing makes prep easier and manageable to keep up the habit of meal prepping.

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Shrimp Fajita Bowl Meal Prep

Servings: 4

Ingredients

1 1/2 pounds of shrimp peeled and deveined

1 yellow bell pepper sliced thin

1 red bell pepper sliced thin

1 orange bell pepper sliced thin

1 small red onion sliced thin

1 1/2 tablespoons of extra virgin olive oil

1 teaspoon of kosher salt

several turns of freshly ground pepper

2 teaspoon of chili powder

1/2 teaspoon of garlic powder

1/2 teaspoon of onion powder

1/2 teaspoon of ground cumin

1/2 teaspoon of smoked paprika

lime

fresh cilantro for garnish

2 cups seasoned black beans or beans of choice

4 cup cooked cilantro-lime rice (can use brown rice here)

Instructions

1. Preheat oven to 450 degrees.

2. In a large bowl, combine onion, bell pepper, shrimp, olive oil, salt and pepper and spices.

3. Toss to combine.

4. Spray baking sheet with non stick cooking spray.

5. Spread shrimp, bell peppers and onions on baking sheet.

6. Cook at 450 degrees for about 8 minutes. Then turn oven to broil and cook for additional 2 minutes or until shrimp is cooked through.

7. Squeeze juice from fresh lime over fajita mixture and top with fresh cilantro.

8. Let shrimp and bell pepper mixture cool, then divide into 4 containers.

Recipe Notes

If preferred, remove shrimp tails prior to cooking for easier serving.

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Air Fryer Chicken thighs, baked potato & roasted brussel sprouts. This one is YUM-O! Also, grilled steak -or- this one is venison, with roasted asparagus, and baked sweet potato.

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Skip the bagged mixes and buy Romaine fresh

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Buy fresh heads of Romaine Lettuce weekly

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Buy fresh heads of Romaine Lettuce weekly

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Those bag mixes are good for SINGLE use. They go bad and smell horrible after opened and used more than once. Save all that money you throw away throwing out lettuce mixes that go bad. Buy fresh, soak it in a sink of cold water w a natural produce cleaner ( I recommend Norwex brand of produce cleaner spray) rinse well. Shake out excess water, let lettuce drain and paper towel dry or salad spinner dry as best you can. Put knife chopped salad into gallon ziplock w one paper towel and you have salad mix for seven days ready to go. It won't stink or go bad either.

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Pick a Saturday or Sunday morning and do a weekly veggie & fruit wash and prep session. This takes 30 mins to an hour if you buy lots of fruits and veggies, but after its done everything on your counter and in your fridge is ready to eat on all week long, you won't be throwing away rotten veggies and fruit that never even got washed. Once it's there and ready, it will get eaten.

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Plan what you will eat for B, L, D each day and make your grocery list. Only buy what's on your list. For easiest experience have your groceries delivered by Aldi or at least do grocery pick up once a week.

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The TIP to making your egg cups taste like starbucks, it to add cottage cheese to your egg cup mixture.

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Copycat Starbucks Egg Bites are a great, make-ahead breakfast recipe. Double the recipe, and freeze individual portions in zip baggies. They’re easy to take out and heat in the microwave for a quick breakfast.  Here's that recipe:  https://www.recipegirl.com/copycat-starbucks-egg-bites/

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Fresh fruits and berries last so long in glass jars.  You can wash ahead of time just allow to lay out and dry completely before putting into jars.

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This will keep washed berries and fruit for 7 days! But up to two weeks if you don't wash them first.

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Healthy focus for breakfast is having a protein, fiber and healthy fat.  I love making egg bites for breakfast and topping a two egg bites serving with fresh pico, and 1/4 avocado.  I add an apple sliced or a pear for my fiber (or) you can do fresh berries as well.

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Healthy focus for breakfast is having a protein, fiber and healthy fat.  I love making egg bites for breakfast and topping a two egg bites serving with fresh pico, and 1/4 avocado.  I add an apple sliced or a pear for my fiber (or) you can do fresh berries as well.

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Shop for Meal prepping food at Walmart.com. Buy your protein meats, fruit & veggies, and carbs. Save money. Live better.

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We independently select these products-if you buy from one of our links, we may earn a commission. All prices were accurate at the time of publishing.

If you've been working from home more nowadays, it's likely that, like us, you've been cooking more and perhaps putting some extra effort into stocking your pantry. Right now, meal planning and prep is one thing we've been focused on to feel more prepared at home. And what better place to get started than Costco!?

Costco is a meal prepper's dream - as long as you have a plan. Meal prepping from a warehouse store means large quantities of everything from proteins to veggies are the rule, rather than the exception. As a devout Costco shopper and (sometimes reluctant) meal planner, I've found that the best way to bulk buy for meal prep is to focus on a core set of groceries and reimagine those ingredients in creative ways throughout the week.

This Power Hour Meal Prep Plan takes you step-by-step through goal-setting, recipe selection, grocery shopping, meal prep, and (finally!) eating. Armed with this roadmap and just two hours, you'll finish with a refrigerator filled with everything you need to feed two adults and two kids for breakfast and dinner and two adults for lunch.

Breakfast: Fruit-filled, one-step breakfasts to start the day off right (five days).

Lunch: Fresh and crisp green salads with a mix of protein toppers (five days).

Dinner: A variety of quick dinners that the whole family will love (five days).

Nutritional Goals: This week's meal plan focuses on a core selection of groceries from Costco, and is all about reimagining bulk buys in new ways all week long.

Feeds: 2 adults and 2 kids for breakfast and dinner; 2 adults for lunch

Prep Time: About 2 hours

Meals Covered: About 80% (no weekend meals)

Weeknight Cooking Required: Moderate. Most dinner elements are prepared and ready for the stovetop or oven.

These are the ingredients I bought or used for this week's meal prep. Check your pantry, refrigerator, and freezer before shopping to avoid accidentally purchasing ingredients already on hand. I also used staple ingredients like olive and vegetable oils, kosher salt, and black pepper that are not listed below. Most items were purchased in bulk at Costco, though I did have to do a small stop at my regular grocer to pick up items needed in smaller quantities to avoid waste. The items purchased from Costco are highlighted in bold in the list below.

Produce: 1 (3-pound) bag broccoli florets, 6 avocados, 1 pound baby spinach, 3 pounds bananas, 1 (18-ounce) container blueberries, 1 (8-pound) bag oranges, 5 to 6 romaine lettuce hearts, 4 stalks celery, 2 yellow onions, 1 red onion, 1 head garlic, 1-inch fresh ginger, 1 small bag shredded carrots, 1 pound sugar snap peas

Meat & Seafood: 1 (6- to 8-pound) saddle-pack boneless, skinless chicken breasts, 4 salmon fillets (such as Costco's Salmon Milano with Basil Pesto Butter)

Dry Goods: granola, 5 cups low-sodium chicken broth, 1 teaspoon Dijon mustard, 1/2 cup honey, 1 teaspoon hot sauce, 2 tablespoons sherry vinegar, 1/2 cup soy sauce, 2 teaspoons toasted sesame oil, 3 tablespoons all-purpose flour, 3 tablespoons cornstarch, 1/2 teaspoon dry mustard, 1/4 teaspoon nutmeg, 1/2 teaspoon red pepper flakes, 1 teaspoon sugar, 12 ounces dried small shell or ditalini pasta, long-grain white rice

Dairy: 1 (48-ounce) container whole milk plain Greek yogurt, 1 pound sharp cheddar cheese, 2 cups half-and-half, 1/2 stick unsalted butter, 3 cups milk or non-dairy milk (for smoothies), 1/2 cup Pecorino Romano or Parmesan cheese

Frozen: 1 bag raw peeled and deveined shrimp

Alcohol: 2 tablespoons dry sherry

Power Hour: How I Get the Prep Done

1. Make rice. Get a head start on stir-fry night by precooking rice (but remember to reserve 1 1/2 cups uncooked rice for Tuesday's casserole). Prep white rice on the stove according to this recipe, no matter what variety (long-grain, basmati, or jasmine) you've pulled from the pantry or grocery store shelf. Cool the rice quickly, then refrigerate in an airtight container.

2. Prep chicken. Grab a plastic cutting board to prep the chicken breasts. Marinate the chicken using this recipe, but substitute freshly squeezed orange juice for the lemon juice from the Costco haul. Since orange juice is sweeter than the lemon called for in the recipe, drizzle a little less honey into the marinade, or skip it altogether. Place 4 pounds chicken in the marinade and set aside at room temperature for about 1 hour. Heat the oven to 400°F so it's ready to go when the chicken has marinated. Next, prep chicken for the Chicken and Snap Pea Stir-Fry. Slice 3 boneless, skinless chicken breasts crosswise very thinly, then refrigerate in an airtight container.

3. Prep produce: Peel and supreme 5 oranges to serve atop salads at lunch and yogurt for breakfast throughout the week. Hold the oranges over a bowl or the storage container as you remove the segments to catch the juice. Remember to squeeze any lingering juice from the membranes after removing the segments to use in the vinaigrette. Add finely chopped garlic, sherry vinegar, Dijon mustard, salt, and olive oil to the orange juice and whisk together, then transfer to a lidded jar. Dice 2 onions for Honey-Garlic Shrimp Stovetop Casserole and Broccoli Cheese Soup. Slice red onion for Green Salad with Orange, Avocado, and Red Onion. Peel and chop 1 teaspoon ginger for the shrimp casserole. Dice 3 to 4 stalks celery for the soup. Mince garlic for One-Pot Creamy Broccoli Pasta and Chicken and Snap Pea Stir-Fry.

4. Bake chicken. Transfer the chicken and marinade to a baking dish and cover with a lid or piece of parchment paper and bake until the chicken registers 165°F on an instant-read thermometer, about 30 minutes depending on the thickness and number of chicken breasts. Slice the breasts and pack in an airtight container to serve atop lunchtime salads this week.

5. Make Broccoli Cheese Soup. While the chicken bakes, prepare the soup, following this recipe through step 5. Puree the soup then transfer it to a large container to cool before refrigerating.

6. Assemble smoothie packs. The best tools for assembling these smoothie packs are a silicone muffin pan or silicone muffin cups that can be used in a standard aluminum muffin pan. If you don't have either of these, combine the fruit and spinach in zip-top bags and wait until morning to add the yogurt.

7. Shred cheese. Shred 1 pound cheddar cheese for Broccoli Cheese Soup. Wait to add the cheese until serving so that it maintains the proper texture. You'll need 14 ounces for the soup, plus extra for topping.

Breakfasts this week alternate between Make-Ahead Blueberry Smoothies and yogurt with fruit and granola. Pop prepped smoothie packs out of muffin tins and blend with milk or non-dairy milk until smooth and frothy. On other days, scoop Greek yogurt into bowls and top with orange slices or blueberries and a handful of granola.

If you're of the mindset (as I am) that salads are only as good as their toppings, that means every bowl of greens needs a variety of colors and textures. That's why I love this Green Salad with Orange, Avocado, and Red Onion. I slice the avocados in the morning and toss them with orange slices to prevent browning. The bright citrusy vinaigrette is fresh, eye-opening, and just what I need midday. I'll add slices of marinated, baked chicken or leftover shrimp for a flavorful protein boost.

Monday, Roasted salmon and broccoli: Dinner tonight comes courtesy of Costco's deli prepared foods section - the Salmon Milano with Basil Pesto Butter. Three generously-sized fillets of fresh salmon are each topped with an equally generous scoop of basil pesto butter. If you've purchased fresh or frozen salmon fillets without the flavored butter, a pat of salted butter on top or one of these compound butters will do the trick. Transfer the fish fillets to the center of a rimmed baking sheet. Toss a few handfuls of broccoli florets with olive oil, kosher salt, and pepper for a simple roasted broccoli side. Arrange the broccoli around the edges of the baking sheet for ultimate crisping potential. Bake in a 425°F oven until the salmon flakes easily with a fork but still appears moist, about 12 minutes. While the salmon bakes, separate 12 ounces of the frozen shrimp and return to the freezer. Transfer a portion (or all!) of the remaining shrimp to a baking sheet and season with salt and pepper or your favorite spice blend. Once the salmon comes out of the oven, adjust the racks and the temperature to cook the shrimp from frozen for topping salads later in the week.

Tuesday, Honey-Garlic Shrimp Stovetop Casserole: Follow the recipe to make the casserole with the reserved frozen shrimp, but substitute fresh broccoli florets for frozen.

Wednesday, Broccoli Cheese Soup: This restaurant-style soup is cozy and filling even without the bread bowl. Return the soup to a Dutch oven to gently warm over medium heat Once hot, whisk in 14 ounces shredded cheddar cheese a handful at a time making sure to allow each addition of cheese to melt before adding the next. Serve topped with more cheese and a few dashes of hot sauce.

Thursday, Chicken and Snap Pea Stir-Fry: Toss the sliced chicken in a 3-ingredient marinade of cornstarch, soy sauce and vegetable oil. Meanwhile, do a quick prep of the rest of the ingredients, making a cornstarch slurry with chicken broth and stirring the stir-fry sauce together. Reheat the rice in the microwave while you make quick work of the chicken and snap peas.

Friday, One-Pot Creamy Broccoli Pasta: Finish the week with this low-lift, one-pot broccoli pasta. Grate the Pecorino Romano cheese directly over the steaming pot of broccoli and pasta. While the dish is satisfying on its own, this is a good opportunity to finish up any baked chicken or shrimp left in the fridge.

Power Hour Meal Prep is the series where we help you put it all together. We show you how to eat well during the week with an hour or two of Power Hour prep over the weekend. Every plan is different; mix and match to find your own personal sweet spot.

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Here's How I Turn My Costco Haul Into a Week of Meals for My Family of Four

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We independently select these products-if you buy from one of our links, we may earn a commission. All prices were accurate at the time of publishing. If you've been working from home more nowadays, it's likely that, like us, you've been cooking more and perhaps putting some extra effort into stocking your pantry.

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My absolute meal prep container to keep fruits and veggies fresh up to two weeks. Put your strawberries, blueberries, blackberries, carrots, celery sticks cucumber in.

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This three compartment style has been my favorite for lunches and dinners for the past ten plus years of meal prepping. They are dishwasher friendly, last forever, and easy to prep a lunch/dinner in w spot for protein, carb, and veggie.

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These healthy Black Bean Burrito Bowls are amazing for meal prep and staying organized in the midst of a crazy week. The flavour-packed avocado creme makes the perfect burrito bowl sauce! Make these bowls up ahead of time for a quick, easy and healthy meatless meal! {Vegan, gluten-free & dairy-free}
Keep on track with your lifestyle goals with these delicious and healthy black bean burrito bowls!

It's a super easy vegetarian meal prep recipe that's loaded with goodness. Made with brown rice, Tex Mex flavoured black beans, lots of fresh veggies, and a delicious avocado creme, these burrito bowls will keep you feeling full and satisfied for hours.

Meal planning and prepping is key when it comes to maintaining a well balanced diet. When you plan ahead, you aren't as tempted by those convenience foods since you'll already have something delicious and ready to enjoy. Plus, these meal prep bowls are perfectly portion-controlled so it's the ultimate way to reach your fitness goals when life gets crazy busy.

Prep it. Measure it out. Gobble it up. Easy as 1-2-3!

Be sure to check out my Buffalo Chicken Meal Prep and Chicken Pesto for more make ahead recipes!

Why Make this Recipe

Healthy: With 17 grams of fibre and 14 grams of protein per serving, it makes for one filling, healthy and delicious meal.

Make ahead: Great for easy dinners, but you can also pack up the leftovers in meal prep containers, which makes the perfect lunch the next day! There's something about packing up your meal all neat and tidy in a meal prep container that can make you feel so organized.

Family-friendly: This meal is always a hit with the whole family. It's easily customizable so everyone can choose their favourite toppings to build the ultimate burrito bowl!

Plant Based: This burrito bowl recipe is completely vegan, as well as being gluten-free, so it's perfect for individuals with dietary restrictions or those looking to include more plant-based meals into their weekly menu rotation.

Ingredient Notes

Oil: For cooking. I like to use olive oil since that's what I typically have on hand, but canola oil will work well too.

Black beans: Use no salt-added black beans and drain and rinse them well. You can also use other types of beans in this dish like kidney or cannellini if preferred.

Corn: It's best to use frozen or fresh corn in this recipe. You can use canned if you're in a pinch.

Taco seasoning: You can use homemade or store-bought. I prefer homemade since you can control the sodium level and exactly which ingredients are going into the seasoning mix.

Lime juice: Use fresh lime juice for the best flavour.

Avocado creme: This avocado sauce lends a great creamy flavour and totally makes these burrito bowls. You can sub in guacamole, Greek yogurt or sour cream too.

Rice: I like to use brown rice in these bowls for a little extra fibre and nutrients. Go for the quick cooking brown rice (we like to use Uncle Ben's 20 minute rice) to get the meal on the table even faster. You can also use white or wild if you prefer.

Vegetables: Tomatoes and lettuce make these bowls so refreshing. Feel free to sub in other vegetables that you have on hand, like green onions and peppers.

Cilantro: For a fresh herby flavour. You can use parsley if you don't like the taste or leave it out altogether.

Salsa: Optional, but highly recommended!

Step by Step Instructions

How to make a burrito bowl

Cook brown rice according to package directions. You should have four cups cooked rice total (this is about 1 cup dry brown rice).

In a medium-sized skillet, heat oil over medium heat. Add the beans, corn and taco seasoning and cook for 5 minutes. Add the lime juice and stir until combined.

While the rice and beans are cooking, prepare the avocado crème.

Finally, in bowls or containers, evenly distribute, brown rice, black bean mixture, diced tomatoes, and cilantro by themselves or on a bed of romaine lettuce. Top with a dollop or drizzle of avocado creme and your favourite salsa (optional, but recommended).

Recipe Tips

I recommend using this homemade taco seasoning for these bowls. I like to make up a batch ahead of time to speed up the prep time.

When cooking the bean mixture, you may wish to add a bit of water to the pan if it starts to get too dry while cooking. It helps to lift the spices off the bottom of the pan.

Use quick cooking brown rice (we used Uncle Ben's 20 minute brown rice) to make these bowls come together even faster!

I recommend making the full batch of the black bean mixture and avocado creme. Even if you don't want six of these meal prep bowls, you can use the leftover bean mixture for stuffed black bean sweet potatoes (which are equally amazing!) or these Sweet Potato Black Bean Quesadillas. Or you can even freeze the leftover bean mixture for round two of the meal prep bowls or to throw into chili.

Don't skimp on the cilantro! I provided rough quantities, but feel free to pile these bowls high with those toppings for the ultimate flavour-packed meal.

Divide and pack this recipe bowls into meal prep containers in advance for quick and easy meals on the go. Believe me, doing all of this in advance might seem like a lot of work, but it's a serious game changer if you're looking to get more organized and to stay on track with your health and fitness goals.

Just open the fridge. Grab the container. And head out the door. It's that simple. You barely even have to think.

Aren't those the best types of meals?

Recipe FAQs

Are burrito bowls healthy?

In this case, yes! With these meal prep bowls, the beans provide an excellent source of fibre, protein and iron, while the brown rice offers those complex carbohydrates that are lower on the glycemic index (which means less of a spike in your blood sugar level).

The vegetables incorporate some additional fibre, in addition to vitamins and minerals, like vitamin C and potassium, while the avocado creme adds some healthy fats, making for the perfect balanced meal!

Also because you can make the taco seasoning and creme from scratch, you can also control the sodium level, unlike many of the burrito bowls that you order at a restaurant.

Do you eat burrito bowls cold?

You can eat this burrito bowl cold or warm - it's totally up to you! If I'm serving it up for dinner, I'll often have it warm, but if I'm eating it for lunch the next day, I'll generally eat it cold served over a bed of lettuce or some shredded cabbage.

That's the beauty of burrito bowls. They are incredibly versatile and you can eat them warm, cold or at room temperature!

How to store

You can store the bean mixture and rice in the fridge for up to four days in air-tight containers.

Generally the avocado creme is best consumed in the first 2-3 days as it starts to brown after that period of time. Be sure to place a piece of parchment paper over top of the creme to seal it and store it in an air-tight container to slow down the browning process.

Can I freeze the bean mixture?

Yes! I love to make a huge batch of the bean mixture to use at a later date. Freeze cooled beans in a freezer-safe container and they will keep well for up to three months. Then, you just need to thaw them in the fridge overnight before adding to your burrito bowls.

Recipe variations

These meal prep burrito bowls are designed to be easy but also really versatile, so feel free to switch them up!

Add more protein: Toss in some extra beans or tofu. You can even add some chicken or salmon if you don't require these meal prep bowls to be vegetarian.

Add more veggies: Along with the beans and corn, you can also fry up some onions, peppers and garlic.

Add more heat: Add an extra dash of red pepper flakes or cayenne pepper to the black bean mixture or serve up with some sliced jalapeno peppers.

Switch up the grains: Use quinoa instead of brown rice.

Make it lower carb: Skip the rice and just serve the beans and corn mixture over a bed of lettuce or in lettuce wraps topped with the avocado creme.

More delicious meatless recipes:
Did you make this recipe? Scroll down to leave a rating and review! This recipe was originally posted August 2018 and was updated March 2021 to include better tips and photos. This post may contain affiliate links which means that I may make a small commission at no extra cost to you. I only promote products that I love and feel will benefit my readers :)

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Black Bean & Burrito Bowls | Haute & Healthy Living

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These healthy Black Bean Burrito Bowls are amazing for meal prep and staying organized in the midst of a crazy week. The flavour-packed avocado creme makes the perfect burrito bowl sauce! Make these bowls up ahead of time for a quick, easy and healthy meatless meal!

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Meal-Prep Honey Sesame Chicken with Broccolini

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Kick that sad lunch salad to the curb with this lean but totally satisfying meal prep honey sesame chicken with broccolini. The best part? It keeps in the refrigerator for up to 4 days.