Mexican American & Mediterranean Inspired Meal Prep Flow

Four meals built from one cooking session made to fit comfortably inside a two-hour window.

This Mediterranean week layers shawarma spices, fresh herbs, roasted vegetables, and shared protein bases so you can cook once and assemble differently throughout the week. The structure stays the same whether you’re cooking for one person or several: only the quantities shift.

This Week's Menu

Mediterranean Bowl: Quinoa, Crispy Chickpeas, Cucumber, Zaatar Steak, Spicy Herb Sauce

Chicken Shawarma Meatballs, Quinoa, Roasted Broccoli, Lettuce, Spicy Herb Sauce

Mediterranean High Protein Wrap: Turkey Shawarma Meatballs, Cucumber, Tomato, Lettuce, Spicy Herb Sauce

Ground Chicken Taco Bowl: Ground Chicken or Turkey Taco Mix, Lettuce, Cheese, Quinoa, Pico de Gallo, Guac, Tortilla Chips, Roasted Cauliflower

Before You Begin

Start by deciding how many people you’re cooking for and how many servings you’d like for the week. For one person, this flow yields roughly eight to ten meals which is enough for lunches and dinners across four to five days.

The ingredient amounts scale up or down easily. The timing and order do not. That consistency is what keeps the flow efficient.

You’ll want three lined sheet pans ready, one large pot for quinoa, one skillet for the taco mixture, and a few small bowls for seasoning blends.

Grocery Guide (For One Person | 8–10 Meals)

Produce

• 2 large cucumbers

• 2 crowns broccoli

• 2 crowns cauliflower

• 1 head lettuce

• 4 plum tomatoes

• 2–3 avocados

• 2-3 onions

• 1 jalapeño

• 1 bulb garlic

• 1 bunch cilantro

• 1 bunch mint

• 1 bunch dill

• 1 bunch parsley

  
  

Dairy

1 container Greek yogurt (for spicy herb sauce)

1 container cottage cheese (for high-protein wraps, if using)

1 package shredded cheese

Proteins

1 lb ground chicken or turkey (shawarma meatballs, used across bowl and wrap)

1 lb ground chicken or turkey (taco bowl)

2 steaks of choice

Dry Goods & Pantry

2–3 cans chickpeas

Quinoa

Taco seasoning or individual spices

Zaatar spices

Shawarma spices

Tortilla chips

When scaling for more people, increase proteins and grains first, then vegetables. Herbs and sauces often don’t need to be doubled exactly; you can adjust gradually. The flow remains the same, so only volume changes.

The Flow

Begin by mixing your za’atar and shawarma seasoning blends so they’re ready when you need them.

Start the quinoa with twice as much liquid as dry grain and let it simmer while you move into the oven components.

Toss the chickpeas with olive oil, za’atar, fresh garlic, salt, pepper and spread onto one sheet pan. Break down the broccoli, season with olive oil, salt, pepper, and Mediterranean herbs, and place onto the second. Season the cauliflower with taco-style spices so it complements the taco bowl and spread onto the third. Roast all three at once to maximize oven time.

While the vegetables cook, sauté chopped onion in a skillet, add the ground chicken or turkey, and stir in taco seasoning. If desired, add a can of chopped tomatoes for added moisture and depth.

Next, chop all fresh produce:lettuce, cucumbers, tomatoes, so everything is ready for assembly later.

Season the steak with za’atar and prepare the shawarma meatball mixture. These can be cooked now or during the week, depending on preference.

Prepare the protein tortilla dough and allow it to rest. During that time, make the spicy herb sauce, pico de gallo, and guacamole.

Storage & Freezer Notes

If you’re concerned about not finishing everything, several components freeze beautifully. The shawarma meatballs, taco mixture, quinoa, and roasted cruciferous vegetables all hold well in the freezer. This gives you flexibility without sacrificing effort.

The fresh elements, lettuce, herbs, cucumbers, tomatoes, are best kept refrigerated and assembled as needed. Steak is typically best enjoyed cooked fresh, but you can season in advance.

Building with components gives you options. You’re not locked into eating everything immediately, and nothing goes to waste.

During the Week

With everything prepared, meals come together in minutes. Quinoa becomes the base for bowls, roasted vegetables rotate between plates, sauces shift the flavor profile, and proteins move from salad to wrap to grain bowl.

Instead of reheating identical containers, you’re assembling fresh combinations from intentional building blocks.

That’s the flow.