high protein lunch ideas
A refreshing and nutrient-dense Lemon Herb Chicken and Quinoa Power Bowl, perfect for high-protein meal prep. It features seared chicken, Mediterranean vegetables, and a bright lemon-garlic dressing.
- Prep Time: 20 mins
- Cook Time: 15 mins
- Total Time: 35 mins
- Yield: 4 servings
- Category: Lunch
- Method: Stovetop
- Cuisine: Mediterranean
- Diet: Gluten Free
Ingredients
1.5 lbs Chicken Breast (boneless, skinless)
1 cup Quinoa (uncooked)
2 cups Cucumber, Cherry Tomatoes, and Red Onion (mixed)
0.5 cup Feta Cheese (crumbled) or Sliced Avocado
0.25 cup Olive Oil
1 unit Juice of one large lemo
2 unit Garlic cloves (minced)
2 tbsp Fresh Parsley or Dried Oregano
2 cups Water or chicken broth
To taste Salt and Pepper
Instructions
- Season the chicken breasts with salt, pepper, and dried oregano
- Heat a skillet over medium-high heat with a drizzle of olive oil and sear the chicken for 6-7 minutes per side until the internal temperature reaches 165°F
- Let the chicken rest for five minutes before slicing into bite-sized pieces
- Rinse the quinoa thoroughly under cold water to remove the bitter coating
- Combine one cup of quinoa with two cups of water or chicken broth in a pot; bring to a boil, then reduce heat to low, cover, and simmer for 15 minutes
- Fluff the quinoa with a fork and allow it to cool slightly
- Dice the cucumbers, halve the cherry tomatoes, and thinly slice the red onio
- In a small jar, whisk together 1/4 cup olive oil, the lemon juice, minced garlic, and a pinch of salt until emulsified
- Divide the cooked quinoa among four containers and top with the sliced chicken, mixed vegetables, and feta cheese
- Drizzle the dressing over the top just before eating or store on the side for later
Notes
Let cooked components cool completely before sealing in containers to prevent sogginess.
For extra flavor, marinate the chicken in lemon juice and garlic for 30 minutes before cooking.
Can be stored in the refrigerator for up to 4 days.
Vegetarian option: Replace chicken with chickpeas or black beans.
Find it online: https://powerecipe.com/high-protein-lunch-ideas/