Meals In This Prep
Yogurt & Granola
Farro Bowl — Chicken & Feta
Freekeh & Chickpea Bowl
Overnight Oats
Bulgur & Roasted Veggie Bowl
Quinoa Mediterranean Bowl
Couscous & Chicken Bowl
Farro & Chickpea Bowl
Freekeh & Chicken Bowl
Bulgur Tabbouleh Bowl
Quinoa Bowl — Feta & Peppers
Couscous & Chickpea Bowl
5-Day Meal Plan
Day 1 — Monday
Breakfast: Yogurt & Granola
Lunch: Farro Bowl — Chicken & Feta
Dinner: Freekeh & Chickpea Bowl
Day 2 — Tuesday
Breakfast: Overnight Oats
Lunch: Bulgur & Roasted Veggie Bowl
Dinner: Quinoa Mediterranean Bowl
Day 3 — Wednesday
Breakfast: Yogurt & Granola
Lunch: Couscous & Chicken Bowl
Dinner: Farro & Chickpea Bowl
Day 4 — Thursday
Breakfast: Overnight Oats
Lunch: Freekeh & Chicken Bowl
Dinner: Bulgur Tabbouleh Bowl
Day 5 — Friday
Breakfast: Yogurt & Granola
Lunch: Quinoa Bowl — Feta & Peppers
Dinner: Couscous & Chickpea Bowl
Daily Nutrition (Approx.)
Calories
1750
Protein
80g
Carbs
230g
Fat
55g
Fiber
35g
Step-by-Step Instructions
- 1
Cook all five grains according to package. Cool.
- 2
Season and bake chicken at 425°F 22 min. Dice.
- 3
Roast chickpeas with cumin at 400°F 20 min.
- 4
Chop toppings: cucumber, tomatoes, peppers, herbs.
- 5
Make lemon-herb dressing: olive oil, lemon, garlic, herbs.
- 6
Assemble 10 bowls with different grain bases and toppings.
Storage Tips
- Grains keep 5 days
- Dressing stored separately
- Feta crumbled day-of for freshness
Ingredients
- 1 cup each: farro, freekeh, bulgur, quinoa, couscous
- 2 lbs chicken breast
- 2 cans chickpeas
- 8 oz feta
- 1 jar roasted red peppers
- Cucumber, tomatoes, olives
- Fresh parsley, mint
- Olive oil, lemon juice
- Salt, pepper, cumin
Equipment Needed
Pot
Sheet pan
Meal prep containers
Shopping List
- Farro 1 cup
- Freekeh 1 cup
- Bulgur 1 cup
- Quinoa 1 cup
- Couscous 1 cup
- Chicken breast 2 lbs
- Chickpeas 2 cans
- Feta 8 oz
- Roasted red peppers 1 jar
- Herbs, lemon, olive oil
