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protein bowl recipes meal prep 1

Protein Bowl Recipes Meal Prep: The Ultimate Guide for Healthy and Delicious Meals


  • Author: Elyse
  • Total Time: 35 minutes
  • Yield: 4 bowls 1x

Description

This Mediterranean Protein Bowl is the ultimate healthy and delicious meal prep solution. Packed with protein, fiber, and healthy fats, this bowl combines grilled chicken, fluffy quinoa, fresh vegetables, and a creamy tzatziki sauce for a burst of flavor. Not only is it nutritious, but it also stays fresh for days, making it a convenient go-to meal during busy weekdays.


Ingredients

Scale

For the Protein Bowl:

  • 1 cup cooked quinoa
  • 2 grilled chicken breasts, sliced
  • 1 cup cucumber, diced
  • 1 cup cherry tomatoes, halved
  • ½ red onion, thinly sliced
  • ½ cup kalamata olives, sliced
  • ¼ cup crumbled feta cheese
  • 1 cup baby spinach or mixed greens

For the Tzatziki Sauce:

  • ½ cup plain Greek yogurt
  • 1 tablespoon olive oil
  • 1 clove garlic, minced
  • 1 tablespoon fresh dill, chopped
  • 1 tablespoon lemon juice
  • Salt and pepper to taste

Instructions

  • Cook the Quinoa: Rinse the quinoa and cook it according to package instructions. Let it cool completely.
  • Prepare the Chicken: Season the chicken breasts with salt, pepper, and a sprinkle of oregano. Grill or pan-sear until cooked through (internal temperature of 165°F). Let it cool and slice into strips.
  • Make the Tzatziki Sauce: In a small bowl, whisk together Greek yogurt, olive oil, minced garlic, dill, and lemon juice. Season with salt and pepper to taste.
  • Assemble the Bowls:
    • Divide the quinoa into four meal prep containers.
    • Top each with sliced chicken, cucumber, cherry tomatoes, red onion, olives, spinach, and feta cheese.
  • Add the Sauce: Store tzatziki in separate small containers and add just before serving to keep the ingredients fresh.
  • Store and Enjoy: Keep bowls in the refrigerator for up to 4 days. Reheat chicken and quinoa as needed, and serve with fresh tzatziki.

Notes

  • Substitute Proteins: Swap chicken for grilled shrimp or marinated tofu for a plant-based option.
  • Add Crunch: Top with roasted chickpeas or sunflower seeds for extra texture.
  • Storage Tip: Store fresh greens separately to keep them crisp.
  • Prep Time: 15 minutes
  • Cook Time: 20 minutes
  • Category: simply savory
  • Method: Lunch, Dinner
  • Cuisine: Mediterranean

Nutrition

  • Serving Size: 1 bowl
  • Calories: ~350
  • Fat: ~12g
  • Carbohydrates: ~28g
  • Protein: ~30g