Name: Macro-Friendly Chicken and Quinoa Lunch Bowls
Prep time: 20 min
Cook time: 15 min
Total time: 35 min
Cuisine: mediterranean
Ingredients: 1.5 pounds boneless, skinless chicken breasts; 1 tablespoon olive oil; 1 teaspoon smoked paprika; 1/2 teaspoon garlic powder; 1/4 teaspoon onion powder; Salt and black pepper to taste; 2 cups cooked quinoa (or brown rice); 1 large cucumber, diced; 1 pint cherry tomatoes, halved; 1 red bell pepper, finely diced; 1/2 red onion, thinly sliced; 1/4 cup fresh parsley, chopped; 1/4 cup fresh dill, chopped; 1/4 cup lemon juice; 2 tablespoons extra virgin olive oil (for dressing); 1 teaspoon Dijon mustard; 1/2 teaspoon honey or maple syrup (optional); 4 ounces crumbled feta cheese (optional, for topping)

Description

These healthy macro-friendly lunch bowls are perfect for easy meal prep and delicious, nutritious eating all week long. They are designed for busy individuals and families looking for balanced meals that are quick to assemble and satisfying. Each serving provides about 28 grams of protein. This recipe focuses on fresh, seasonal ingredients that come together effortlessly, making your meal prep routine a breeze. You’ll love how simple it is to create a week’s worth of wholesome lunches that are packed with flavor and nutrients, without spending hours in the kitchen.

Ingredients

Scale

1.5 pounds boneless, skinless chicken breasts

1 tablespoon olive oil

1 teaspoon smoked paprika

1/2 teaspoon garlic powder

1/4 teaspoon onion powder

Salt and black pepper to taste

2 cups cooked quinoa (or brown rice)

1 large cucumber, diced

1 pint cherry tomatoes, halved

1 red bell pepper, finely diced

1/2 red onion, thinly sliced

1/4 cup fresh parsley, chopped

1/4 cup fresh dill, chopped

1/4 cup lemon juice

2 tablespoons extra virgin olive oil (for dressing)

1 teaspoon Dijon mustard

1/2 teaspoon honey or maple syrup (optional)

4 ounces crumbled feta cheese (optional, for topping)

Instructions

1. Prepare the Chicken: Pat the chicken breasts dry with paper towels. Slice each breast horizontally to create thinner cutlets, about 1/2 inch thick. This helps them cook faster and more evenly.

2. Season the Chicken: In a medium bowl, toss the chicken cutlets with 1 tablespoon of olive oil, smoked paprika, garlic powder, onion powder, salt, and black pepper. Ensure each piece is evenly coated.

3. Cook the Chicken: Heat a large skillet over medium-high heat. Once hot, add the seasoned chicken in a single layer. Cook for 3-4 minutes per side, or until golden brown and cooked through with an internal temperature of 165 F (74 C). Remove from the skillet and let rest for 5 minutes before dicing into bite-sized pieces.

4. Prepare the Dressing: While the chicken cooks, whisk together the lemon juice, 2 tablespoons of extra virgin olive oil, Dijon mustard, and honey (if using) in a small bowl. Season with a pinch of salt and pepper.

5. Assemble the Vegetables: In a large bowl, combine the diced cucumber, halved cherry tomatoes, diced red bell pepper, thinly sliced red onion, chopped fresh parsley, and chopped fresh dill.

6. Combine and Portion: Add the cooked quinoa and diced chicken to the bowl with the vegetables. Pour the dressing over the mixture and toss gently to combine all ingredients evenly.

7. Build Your Bowls: Divide the mixture equally among 4-5 meal prep containers. If using, sprinkle crumbled feta cheese over each bowl just before serving or add it to the containers for easy topping.

Prep Time: 20 minutes
Cook Time: 15 minutes
Category: main dish
Cuisine: mediterranean

Nutrition

Serving Size: 1 bowl
Protein: 28

Keywords: chicken, quinoa, meal prep, healthy, lunch, mediterranean, high protein, easy, salad, bowls