Mediterranean Meal Prep: Chicken and Tabbouleh

This is the meal-prep box I make a couple times a month. It does require a fair bit of chopping, there are lots of herbs and veg to dice, but the payoff is four satisfying lunches. Juicy lemon-garlic chicken, fresh tabbouleh, and ultra-smooth hummus boosted with extra protein. Bright flavours, lots of protein, and zero chicken-and-rice fatigue.

Serve it with: pickled peppers, capers, steamed or pickled beets, or a sprinkle of reduced-fat feta for extra flavour.

Ingredients

For the Chicken

• 500g (about 1 lb) chicken breast, 1 inch cubes
• 65g (about ¼ cup) 0% Fage Greek yoghurt 
• 2 tbsp lemon juice
• 1 tbsp olive oil
• ½ tbsp tomato paste
• 3 cloves garlic, minced
• ½ tbsp paprika (about 1½ tsp)
• ½ tsp cinnamon
• ¼ tsp oregano
• ¼ tsp ground ginger
• ½ tsp salt
• Dash black pepper

For the Tabbouleh

• 150g dried bulgur (about ¾ cup)
• 100g bunch parsley (about 1 packed cup, finely chopped)
• 5 medium spring onions or scallions, finely sliced
• 30g bunch fresh mint (about ¼ packed cup, finely chopped)
• 2–3 medium tomatoes, diced
• ½ cucumber, diced
• 3 tbsp lemon juice
• 1 tbsp olive oil
• ½ tsp salt
• Dash black pepper

To Serve

• Protein Hummus 
• Optional: pickled peppers, capers, steamed or pickled beets, reduced-fat feta

Instructions

For the Chicken

In a large bowl, mix all ingredients except the chicken until well combined. Add the chicken cubes, coat thoroughly, cover, and refrigerate for several hours or overnight. When ready to cook, preheat your oven to 200°C (180°C fan) / 400°F. Spread the chicken out on a large baking tray and bake for about 15 minutes, or until cooked through. Alternatively, thread the chicken onto skewers and grill until cooked through for a charred, smoky flavour.

For the Tabbouleh

Bring the bulgur to a boil with 300ml (1¼ cups) of water and ½ tsp salt. Once boiling, stir, cover, and remove from heat. Let it sit for about 20 minutes until all the water is absorbed.

Meanwhile, finely chop the parsley, mint, and spring onions. When the bulgur is ready, fluff with a fork and stir in the olive oil and lemon juice. Combine the bulgur with the herbs, diced tomatoes, and cucumber. Taste and adjust salt and pepper as needed.

To Assemble

Divide the cooked chicken, tabbouleh, and a serving of protein hummus between four meal prep containers. Add any optional toppings like pickled peppers, capers, beets or a sprinkle of reduced-fat feta.

Nutrition Info (Per Serving)

This recipe makes 4 servings. Per serving: Calories: 551 kcal Protein: 46g (32%) Carbohydrates: 52g (37%) Fat: 20g (31%) Fibre: 7g

(Nutrition estimates without optional toppings.)

Make it 40/30/30

To hit a 40% protein / 30% carbs / 30% fat split:

• Reduce the tahini in the hummus to 2 tbsp (saves about 3–4g fat per serving).
• Add 40g unflavoured whey protein powder to the hummus.
• This tweak bumps the protein to about 52–54g per serving, lowers the fat slightly, and keeps it creamy and flavourful.
  
  

Make it 30/50/20

To hit a 30% protein / 50% carbs / 20% fat split:

• Reduce the tahini in the hummus to 1 tbsp (cuts about 6–7g fat per serving).
• Add 20g unflavoured whey protein powder to the hummus.
• Add an extra 50g (¼ cup) dried bulgur and 100ml (about .4 cups) water to the tabbouleh.
• This version brings the fat down, bumps the protein slightly, and boosts the carbs for a higher-energy meal.

Notes

• Marinating the chicken overnight gives the best flavour, but even 1–2 hours helps.
• This meal keeps well in the fridge for up to 4–5 days.
• Great hot or cold — the flavours improve as they sit.