Mediterranean Meal Prep


✅Healthy fats

✅Simple ingredients

✅Whole 30 & Ketogenic approved

✅Less than 30 minutes of your time

💁🏻‍♀️This is your NO EXCUSES meal prep solution… Mediterranean Style.






Serving Size: 1/4 entire serving
  • Protein - 37 g
  • Carbs - 10 g
  • Fat - 20 g


  • 1 1/2 pounds boneless, skinless chicken thighs, fat trimmed
  • 1 tablespoon olive oil
  • 1 tablespoon minced garlic
  • 2 teaspoons dried oregano
  • 1 teaspoon dried thyme
  • 1 tablespoon lemon zest
  • juice from 1/2 lemon
  • salt and pepper
  • 1 16-ounce bag pre-riced cauliflower
  • 2 tablespoons olive oil
  • 1 cucumber, peeled and diced
  • 1/2 cup cherry tomatoes, sliced into halves or quarters
  • 1/2 medium red onion, finely diced
  • 1/2 cup fresh parsley, chopped
  • juice of 1 lemon or more
  • salt and pepper

Cooking Utensils

  • large mixing bowl
  • medium mixing bowl
  • nonstick oven-safe skillet or cast iron
  • grater
  • 4 meal prep containers


  1. Set oven to 420F.
  2. In a large mixing bowl combine the chicken thighs, 1 tablespoon olive oil, minced garlic, oregano, thyme, zest of 1 lemon, juice of 1/2 a lemon, salt and pepper. Mix well.  Option to marinate overnight or go right into step 3.
  3. In an oven-safe nonstick skillet or cast iron add a little olive oil, then place on medium-high heat.  Once the oil is hot, toss in the marinated chicken thighs.  Sear on each side for 2 to 3 minutes until the outside is crispy.  Transfer skillet to the oven and bake for 6 to 10 minutes.
  4. Add pre-riced cauliflower to a separate bowl along with the remaining ingredients. (Tip: For a finer and minced-like cauliflower: add 1 lb cauliflower florets to a food processor and pulse until it’s finely grated).  Fold and mix in the remaining ingredients. Make sure to season well with salt & pepper.
  5. Using 4 meal prep containers (same size), divide the chicken and rice equally.



  •  Incorporate jasmine or basmati rice on training days.
  • Store in the refrigerator for up to 5 days
  • Can substitute chicken thighs for chicken cutlets or tenders.


Additional Information

Approximately 350 calories per serving

~1.5 palms protein, 3 thumbs fat

Calories may vary depending on the brand of ingredients, substitutions and serving size.

Whole 30, Paleo, Ketogenic, Gluten Free, Dairy Free




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