Healthy Eating: Mediterranean Meal Prep

Fri, June 5, 2026 at 4:00 PM UTC

Healthy Eating: Mediterranean Meal Prep

Transform your weekly routine with this incredible Mediterranean meal prep feast courtesy of Chef Cody Tiner from District South. This clean, high-protein lineup features juicy Chicken Shawarma, vibrant Mediterranean Rice, a crisp Shepherd’s Salad, and creamy Tzatziki sauce. Learn how to save time in the kitchen and pack your week full of delicious flavors without overthinking dinner.

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Shawarma Spice BlendIngredients

1 ½ tbsp ground coriander

Directions

Combine all ingredients in mixing bowl

Transfer to air-tight container to use when desired.

Chicken ShawarmaIngredients

1 lb boneless skinless chicken thighs

4 tbsp shawarma spice blend (see above)

Directions

Marinate chicken thighs in shawarma spice and olive oil for 24 hours if possible.

Once chicken is marinated, bring large skillet to high heat.

Add chicken thighs and reduce heat to medium. Cook for 4 minutes, flip chicken and cook for 5-6 minutes, flip again and cook for additional 4-5 minutes or until chicken thighs are cooked through (165° F).

Allow to rest for 5 minutes before slicing and portioning.

Mediterranean RiceIngredientsDirections

Bring 2 qt sauce pot to medium-high heat.

Add olive oil and yellow onions, sweat until translucent. Add turmeric, salt and rice, stir well. Allow rice to toast with onions and spices for 2–3 minutes.

Add beef broth and reduce heat to medium, allow to come to very low simmer and cover. Reduce heat to medium low once covered and cook for 16–20 minutes.

Once rice is cooked, fluff with fork, taste, adjust seasoning if needed, and put lid back on to rest until ready to serve.

Shepherd’s SaladIngredients

½ English cucumber, large diced

1 Roma tomato, large diced

½ cup thinly sliced red onion

⅓ cup sliced sweet peppers

¼ cup rough chopped parsley

extra virgin olive oil to taste (optional)

Directions

Combine all ingredients in mixing bowl.

Set aside until ready to serve.

TzatzikiIngredients

½ cup finely diced English cucumber

½ cup low fat plain Greek yogurt

Directions

In mixing bowl combine all ingredients.

Set aside until ready to use.

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