5-Day Mediterranean Anti-Inflammatory Meal Prep Plan

Instrucciones

1. 1

   Cook the quinoa according to the package directions. Cool and divide into containers.

2. 2

   Roast cubed sweet potatoes, sliced peppers, red onion, and cherry tomatoes with olive oil, cumin, oregano, and black pepper at 425°F for 25–30 minutes.

3. 3

   Season the chicken with olive oil, garlic, lemon, oregano, paprika, and turmeric. Roast at 425°F for 25–30 minutes, then slice.

4. 4

   Season the salmon with olive oil, lemon, garlic, dill, and black pepper. Bake at 400°F for 12–15 minutes. Refrigerate portions promptly.

5. 5

   Make chickpea-quinoa bowls with quinoa, chickpeas, roasted vegetables, spinach, parsley, and lemon-tahini dressing.

6. 6

   Make a turkey-free shakshuka-style base by simmering diced tomatoes, peppers, onion, garlic, cumin, and paprika. Add fresh eggs when serving rather than during prep.

7. 7

   Mix overnight oats with oats, Greek yogurt, berries, cinnamon, chia seeds if available, and walnuts. Refrigerate five jars.

8. 8

   Portion meals as follows:

9. 9

   **Day 1:** Overnight oats; lemon chicken quinoa bowl; salmon with sweet potatoes and spinach.

10. 10

    **Day 2:** Greek yogurt, berries, and walnuts; chickpea-quinoa salad; chicken with roasted vegetables.

11. 11

    **Day 3:** Spinach-and-egg scramble with roasted vegetables; salmon quinoa bowl; chickpea shakshuka.

12. 12

    **Day 4:** Overnight oats; chicken Mediterranean bowl; salmon with greens and sweet potatoes.

13. 13

    **Day 5:** Greek yogurt, berries, and pumpkin seeds; chickpea salad; lemon-herb chicken with roasted vegetables.

14. 14

    Store meals in airtight containers for up to four days. Freeze the Day 5 chicken and salmon portions, then thaw them in the refrigerator as needed.