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Healthy Lunch Meals for Weight Loss: Delicious & Nutritious Options

Mediterranean Chicken Bowl

Lina
A delicious and healthy Mediterranean Chicken Bowl featuring grilled chicken, quinoa, fresh vegetables, and a zesty lemon-herb dressing, perfect for a satisfying and weight-loss-friendly lunch.
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Prep Time 15 minutes
Cook Time 20 minutes
Servings 1 servings

Ingredients
  

  • For the Chicken:
  • 1 boneless, skinless chicken breast (about 4-6 oz)
  • 1 tbsp olive oil
  • 1/2 tsp dried oregano
  • 1/4 tsp garlic powder
  • Salt and black pepper to taste
  • For the Bowl:
  • 1/2 cup cooked quinoa
  • 1/2 cup cherry tomatoes, halved
  • 1/4 cup cucumber, diced
  • 1/4 cup Kalamata olives, pitted and halved
  • 2 cups mixed greens or spinach
  • For the Lemon-Herb Dressing:
  • 2 tbsp olive oil
  • 1 tbsp fresh lemon juice
  • 1/2 tsp dried oregano
  • 1/4 tsp garlic powder
  • Salt and black pepper to taste

Instructions
 

  • Prepare the Chicken:
  • 1. Pat the chicken breast dry with paper towels. Slice it horizontally to create two thinner cutlets, or pound it to an even thickness.
  • 2. In a small bowl, mix 1 tbsp olive oil, 1/2 tsp dried oregano, 1/4 tsp garlic powder, salt, and pepper. Rub this mixture all over the chicken breast.
  • 3. Heat a grill pan or skillet over medium-high heat. Cook the chicken for 4-6 minutes per side, or until cooked through and no longer pink in the center. Let it rest for a few minutes, then slice into strips or dice.
  • Prepare the Quinoa:
  • 1. Cook quinoa according to package directions. Typically, combine 1/4 cup dry quinoa with 1/2 cup water or broth in a small saucepan. Bring to a boil, then reduce heat to low, cover, and simmer for 15 minutes, or until all liquid is absorbed. Fluff with a fork.
  • Prepare the Dressing:
  • 1. In a small bowl, whisk together 2 tbsp olive oil, 1 tbsp fresh lemon juice, 1/2 tsp dried oregano, 1/4 tsp garlic powder, salt, and pepper until well combined.
  • Assemble the Bowl:
  • 1. In a large bowl, combine the cooked quinoa, cherry tomatoes, cucumber, Kalamata olives, and mixed greens.
  • 2. Top with the sliced grilled chicken.
  • 3. Drizzle the lemon-herb dressing over the entire bowl.
  • 4. Serve immediately and enjoy!
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