Mediterranean Quinoa Power Bowls Meal Prep for Two

Mediterranean Quinoa Bowls Easy Meal Prep for Two

By Amara Vitalis September 10, 2025

Table of Contents

Recipe Introduction: Mediterranean Quinoa Power Bowls!

Ever get that craving for sunshine and fresh flavours? Me too! This Mediterranean quinoa bowl recipe is my go-to. It's absolutely perfect for meal prep for two and will transport you straight to a taverna by the sea.

Seriously, it's like a little vacation in a bowl.

Sunshine in a Bowl: Your Next Easy Meal Prep for Two

These bowls are inspired by the classic Mediterranean diet. Think fresh veggies, healthy fats, and loads of flavour. This vibrant dish is beginner friendly, ready in under 40 minutes, and yields two satisfying servings.

It’s one of those easy meal prep recipes that makes you feel good inside and out.

Why These Bowls Are a Healthy Meal Prep Game Changer

The best part? This quinoa recipes is packed with goodness. Quinoa is a protein powerhouse. It keeps you full and energized.

Plus, all those colourful veggies are bursting with vitamins. Make them at the start of the week for some quick lunch ideas for work too!

Honestly, these bowls are my secret weapon for staying on track during busy weeks. I love whipping them up for a quick and healthy meal prep .

Perfect for a dinner for two recipes , they bring some zest into your routine. You can even portion them out into your favourite meal prep containers .

Now, let's talk about what you'll need to make this magic happen.

Ingredients & Equipment for Your Mediterranean Escape

Mediterranean Quinoa Power Bowls Meal Prep for Two presentation

Let's talk about what you need to whip up these amazing mediterranean quinoa bowl for our meal prep for two .

Honestly, it's simpler than you think. We're going for fresh, vibrant flavours here, the kind that make you feel like you're on holiday.

This is healthy meal prep at its finest!

Main Ingredients: Your Sunshine Basket

Quinoa : You will need 1 cup (185g) uncooked. Make sure you rinse it well! Seriously, don't skip this step. It gets rid of any bitterness.
Vegetable Broth: 2 cups (475ml) to cook the quinoa. This adds extra flavour. Water works too, if you're in a pinch.
Cherry Tomatoes: 1 cup (170g) , halved. The sweeter, the better, i say.
Kalamata Olives: 1/2 cup (80g) , pitted and halved. Get the good ones, you know?
Sun-dried Tomatoes: 1/2 cup (70g) , oil-packed. Drain them. No one likes an oily bowl.
Feta Cheese: 1/2 cup (55g) , crumbled. Feta makes everything better. I love the tang.
Red Onion: 1/4 cup (30g) , thinly sliced. It adds a nice bite.
Fresh Parsley and Mint: 1/4 cup (15g) each , chopped. Fresh is key here!.
Optional: 1/4 cup (30g) Toasted pine nuts. These add an amazing crunch.

Seasoning Notes: The Mediterranean Touch

Oregano is essential! It screams Mediterranean. Don't skip the fresh lemon juice in the dressing. It really brightens everything up.

A little minced garlic goes a long way, so don't be shy. If you don't have oregano, Italian seasoning will work.

Salt and pepper are your friends here. Taste as you go. Don't be afraid to tweak the recipe!

Equipment Needed: Keep it Simple

You'll need a medium saucepan with a lid for cooking the quinoa. A large bowl is perfect for mixing everything together.

And a small bowl or jar for the dressing. No fancy equipment needed for these easy meal prep recipes .If you don't have a saucepan lid, you can use a baking tray.

As for bowls, use whatever you've got.

We're aiming for delicious and accessible here. The end result will be a wonderful mediterranean quinoa bowl that is amazing lunch ideas for work .

Plus, it's perfect for weekly meal prep because it stays good for days!

So, now that you know what you need, let's get cooking our make-ahead meals for two , and get this meal prep for two going!

Cooking Method: Mediterranean Quinoa Power Bowls - Easy Meal Prep for Two!

Alright, buckle up buttercups! We're diving headfirst into making some seriously tasty Mediterranean Quinoa Power Bowls . This is meal prep for two done right think Mykonos sunshine in a bowl.

Honestly, who needs a holiday when you can whip this up? I've made this so many times, it's practically muscle memory.

And trust me, even if you're a total beginner, you can nail this easy meal prep recipe .

Prep Steps: Your Mise en Place Masterclass

First things first, let's get organized. This is what the fancy chefs call mise en place , which just means "everything in its place".

Chop your 1 cup (170g) cherry tomatoes in half. Pit and halve your ½ cup (80g) Kalamata olives . Drain and chop ½ cup (70g) of sun-dried tomatoes.

Thinly slice ¼ cup (30g) of red onion. Roughly chop ¼ cup (15g) of fresh parsley and ¼ cup (15g) of mint.

Crush your clove of garlic (for the dressing). Honestly, prepping all the veggies is the most time consuming part!

step-by-step Process: Bowl Assembly

Ready to get cooking? Here’s how we get this healthy meal prep rolling:

Cook the Quinoa: In a pan, mix 1 cup (185g) quinoa with 2 cups (475ml) broth and ½ tsp (2.5ml) of salt. Boil then simmer for 15- 20 minutes 'til the quinoa's fluffy. Fluffy is the goal, not mushy.
Whisk the Dressing: Mix 3 tablespoons (45ml) olive oil, 2 tablespoons (30ml) lemon juice, crushed garlic, 1 teaspoon (5ml) oregano, ½ teaspoon (2.5ml) salt and ¼ teaspoon (1.25ml) pepper in a small bowl.
Combine Ingredients: Toss cooked quinoa, halved cherry tomatoes, Kalamata olives, sun-dried tomatoes, red onion, fresh parsley and mint in a large bowl.
Dress it Up: Pour the lemon herb dressing over the mixture. Give it a gentle toss to coat evenly.
Portion it Out: Divide mixture into two meal prep containers . Top with ½ cup (55g) crumbled feta per bowl. Store in the fridge up to 3 days .

Pro Tips: From Novice to Nosh -tradamus

Always rinse your quinoa! Seriously, it gets rid of any bitterness. I skipped this step once and never again.
make-ahead : You can cook the quinoa and chop the veggies the night before.
Avoid soggy bowls! Pat your chopped veggies dry before adding them.

These bowls are not just delicious but also perfect make-ahead meals for two . And hey, they're fantastic lunch ideas for work or a quick and easy dinner for two recipes option.

You could add chicken for extra protein if you wish. For a vegan quinoa bowl , just ditch the feta.

Enjoy your Mediterranean quinoa bowl and happy weekly meal prep !

Recipe Notes for Your Mediterranean Quinoa Bowl Adventure

Alright, so you're ready to dive into making these amazing Mediterranean Quinoa Power Bowls , perfect for meal prep for two .

Before you get started, here are a few extra bits and bobs to make sure your experience is top-notch. I learned these the hard way, you know? Like, the time I forgot to rinse the quinoa and it tasted like soap.

Never again .

Serving Suggestions: Dress to Impress!

Presentation matters, even if it's just for you and your bestie! Think about how you can make your healthy meal prep look amazing.

Plating and Presentation Ideas: Layer your bowl artfully! Place the quinoa first, then arrange the veggies and feta on top. A drizzle of extra dressing never hurts. It's like giving your lunch a little holiday makeover.
Complementary Sides or Beverages: A side of warm pita bread is a must. Honestly, it just soaks up all that delicious dressing. A crisp glass of white wine like Pinot Grigio goes down a treat too, if you're feeling fancy.

Storage Tips: Keep It Fresh, Honey!

Nobody wants soggy quinoa. Easy meal prep recipes should also be easy to store.

Refrigeration Guidelines: Store the bowls in meal prep containers in the fridge for up to 3 days. The feta and dressing keep everything pretty well preserved.
Freezing Options (if applicable): While you could freeze this, I wouldn't recommend it with the fresh veggies. They tend to get a bit mushy. This is best as a fresh, weekly meal prep option.
Reheating Instructions: No need to reheat! These bowls are fantastic cold or at room temperature. Perfect for grabbing straight from the fridge for your lunch ideas for work .

Variations: Spice It Up!

Don't be afraid to get creative. These quinoa recipes are super adaptable.

Dietary Adaptations: Wanna make this vegan? Simply ditch the feta. Boom! Also consider roasted chickpeas for added protein.
Seasonal Ingredient Swaps: Summer squash is great in the summer. In winter, try some roasted butternut squash. It's all about using what's in season and what tickles your fancy.

Nutrition Basics: Fuel Your Body!

Knowing what you're putting into your body is essential. These bowls are full of goodness.

Simplified Nutrition Information: One serving has roughly 550 calories. You also get a whopping 20g of protein and 8g of fiber, keeping you full and satisfied.
Key Health Benefits: This mediterranean quinoa bowl is packed with antioxidants, healthy fats, and plant based protein. Good for your heart, good for your brain, good for everything!

So there you have it! This meal prep for two recipe is not only delicious but also super versatile. Remember, cooking should be fun, so don't be afraid to experiment and make it your own.

Happy cooking, love! This makes the perfect make-ahead meals for two , you will thank me later. This recipe is also one of those quick dinner for two recipes that you can whip up in a hurry!.

Delicious Mediterranean Quinoa Bowl Meal Prep For Two

Frequently Asked Questions

Is this Mediterranean Quinoa Bowl recipe really suitable for "meal prep for two," or will the ingredients get soggy?

Absolutely! The key is in the dressing and the ingredients themselves. The lemon herb dressing is light enough that it won't overwhelm the quinoa, and the other ingredients like sun-dried tomatoes and olives hold up well.

As long as you store them in airtight containers in the fridge, you'll be enjoying a taste of sunshine for lunch without any soggy surprises. Just think of it as your own personal Greek taverna, ready when you are.

Can I make this meal prep for two recipe ahead of time, and how long will it last in the fridge?

You sure can! This Mediterranean Quinoa Power Bowl is designed with meal prep in mind. It will last in the fridge for up to 3 days when stored in airtight containers. Perfect for grabbing a healthy and delicious lunch or dinner during the week. Think of it as your little culinary time machine!

I'm not a huge fan of feta cheese. What else can I use in this quinoa bowl meal prep recipe?

No worries, mate! Feta isn't everyone's cup of tea. You could try goat cheese for a similar tangy flavor, or halloumi if you want something with a bit more bite. For a dairy-free option, consider adding some toasted chickpeas for a protein boost and a satisfying crunch, or even a plant based feta alternative.

A little sprinkle of nutritional yeast can even bring a cheesy flavor to a dish if you're feeling daring!

Can I add protein to this meal prep for two recipe to make it a more substantial meal?

Definitely! Adding protein is a great way to boost this bowl. Grilled chicken or baked salmon are fantastic additions that complement the Mediterranean flavors perfectly. Roasted chickpeas are another delicious (and vegan friendly) option that also add a nice textural contrast.

It's like giving your quinoa bowl a promotion!

I'm watching my sodium intake. Are there any easy ways to reduce the salt in this meal prep for two recipe?

Absolutely, reducing sodium is a smart move! Use low-sodium vegetable broth when cooking the quinoa. Also, be mindful of the feta cheese and olives, as they can be quite salty. You can rinse the olives before adding them to the bowl to remove some of the excess salt.

Taste as you go, and remember you can always add salt, but you can't take it away! Finally, use fresh herbs generously they add tons of flavor without any added sodium.

What other veggies could I add to these Mediterranean quinoa bowls for a little variety?

The possibilities are endless! Roasted red peppers would add a lovely sweetness. Cucumber would lend a nice cool crunch. Chopped artichoke hearts complement the Mediterranean flavors beautifully. If you're feeling adventurous, add some grilled zucchini or eggplant for a smoky depth.

Just make sure to cut everything into bite sized pieces so it mixes well with the quinoa and other ingredients. Think of it as creating your own edible masterpiece!

Mediterranean Quinoa Power Bowls Meal Prep For T

Mediterranean Quinoa Bowls Easy Meal Prep for Two Recipe Card

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Preparation time:20 Mins

Cooking time:20 Mins

Servings:2 servings

Instructions:

Cook the Quinoa: Combine quinoa, broth (or water), and salt in a saucepan. Bring to a boil, then reduce heat to low, cover, and simmer for 15-20 minutes, or until all the liquid is absorbed and the quinoa is fluffy. Let cool slightly.
Prepare the Vegetables: While the quinoa is cooking, halve the cherry tomatoes, olives, and sun-dried tomatoes. Thinly slice the red onion. Chop the fresh parsley and mint.
Make the Dressing: In a small bowl or jar, whisk together the olive oil, lemon juice, minced garlic, oregano, salt, and pepper.
Assemble the Bowls: In a large bowl, combine the cooked quinoa, cherry tomatoes, Kalamata olives, sun-dried tomatoes, red onion, parsley, and mint. Pour the lemon herb dressing over the quinoa mixture and toss gently to combine.
Portion and Store: Divide the quinoa mixture between two airtight containers. Top each bowl with crumbled feta cheese and toasted pine nuts (if using). Store in the refrigerator for up to 3 days.
Serve: Can be enjoyed cold or at room temperature.