lunch

Mediterranean chicken bowl (40 g protein)

Name: Mediterranean chicken bowl (40 g protein)
Prep time: 10 min
Cook time: 20 min
Total time: 30 min
Yield: 2 servings
Ingredients: 8 oz boneless chicken breast, diced; ½ cup cooked quinoa or brown rice; 1 cup cucumber, sliced; ½ cup cherry tomatoes; ¼ cup crumbled feta; 3 tbsp plain Greek yogurt + 1 grated garlic clove (tzatziki base); 1 tbsp olive oil; to taste lemon, oregano, salt

Lunch-prep friendly. Lean chicken + roasted veggies + cucumber + tzatziki. Pre-portion for the week.

30 min total 2 servings Reviewed by Dr. Jane Novak, MD

480

kcal

protein (g)

carbs (g)

fat (g)

GLP-1 friendliness

Mediterranean macros (olive oil + protein + light grain) tend to be the most GLP-1-friendly cuisine. Skip fried falafel; grilled chicken sits easier.

Ingredients

8 ozboneless chicken breast, diced
½ cupcooked quinoa or brown rice
1 cupcucumber, sliced
½ cupcherry tomatoes
¼ cupcrumbled feta
3 tbspplain Greek yogurt + 1 grated garlic clove (tzatziki base)
1 tbspolive oil
to tastelemon, oregano, salt

Steps

1
Toss chicken with olive oil, oregano, salt.
2
Pan-sear over medium-high heat 6-8 min until cooked through.
3
Build the bowl: quinoa base, chicken, cucumber, tomatoes, feta.
4
Top with tzatziki yogurt and a squeeze of lemon.

Published 2026-05-04. Reviewed by Dr. Jane Novak, MD.