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A vibrant high protein Mediterranean bowl filled with fresh ingredients

Proven way to grow your high protein Mediterranean bowl

This high-protein Mediterranean bowl is a vibrant and healthy meal, combining fresh vegetables, hearty grains, and lean protein for a satisfying and flavorful experience.
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Prep Time 15 minutes
Cook Time 20 minutes
Total Time 35 minutes
Servings: 1 bowl
Calories: 450
Ingredients Equipment Method Notes

Ingredients
  

Main Bowl
  • 1 cup cooked quinoa or couscous
  • 4 oz grilled chicken breast or chickpeas
  • 1/2 cup cherry tomatoes, halved
  • 1/2 cup cucumber, diced
  • 1/4 cup red onion, thinly sliced
  • 1/4 cup Kalamata olives, pitted and halved
  • 1/4 cup feta cheese, crumbled
  • 2 tbsp fresh parsley, chopped
Lemon-Herb Dressing
  • 3 tbsp olive oil
  • 2 tbsp lemon juice
  • 1 tsp dried oregano
  • 1/2 tsp dried thyme
  • 1 clove garlic, minced
  • 1/4 tsp salt
  • 1/8 tsp black pepper

Equipment

  • large bowl
  • small bowl
  • whisk
  • grill or pan (if using raw chicken)

Method
 

Preparation
  1. Cook quinoa or couscous according to package directions, then set aside to cool.
  2. If using raw chicken, grill or pan-fry until cooked through, then slice into bite-sized pieces. If using chickpeas, drain and rinse them.
  3. In a small bowl, whisk together olive oil, lemon juice, oregano, thyme, minced garlic, salt, and pepper to create the dressing.
Assembly
  1. In a large bowl, combine the cooked quinoa or couscous, grilled chicken or chickpeas, cherry tomatoes, cucumber, red onion, Kalamata olives, and fresh parsley.
  2. Pour the lemon-herb dressing over the ingredients in the bowl.
  3. Add the crumbled feta cheese on top, then gently toss everything together until well combined. Serve immediately and enjoy your delicious Mediterranean bowl.

Notes

For meal prep, store the dressing separately and add it just before serving to prevent the vegetables from becoming soggy. Feel free to customize with other Mediterranean-inspired ingredients like bell peppers, spinach, or roasted vegetables.