Greek Chicken & Quinoa Bowls (High Protein, Low Calorie Meal Prep)

Ingredients

• 650g boneless skinless chicken breast (about 4 medium breasts)
• 1 cup dry white quinoa (yields ~3 cups cooked)
• 2 cups cherry tomatoes, halved
• 1 large English cucumber, diced
• 1/2 red onion, thinly sliced
• 1/2 cup pitted kalamata olives, roughly chopped
• 80g reduced-fat feta cheese, crumbled
• 2 cups baby spinach
• 3 tablespoons extra virgin olive oil (divided)
• Juice of 1 large lemon
• 3 cloves garlic, minced
• 1 teaspoon dried oregano
• 1 teaspoon smoked paprika
• 1/2 teaspoon cumin
• Salt and black pepper to taste
• Fresh parsley for garnish (optional)

Instructions

1. 1

   Marinate the Chicken

   Combine 2 tablespoons of olive oil, the lemon juice, minced garlic, oregano, smoked paprika, cumin, salt, and pepper in a bowl or zip-lock bag. Add the chicken breasts and coat thoroughly. Let it marinate for at least 10 minutes — but honestly, if you can prep this the night before, even 30 minutes in the fridge makes a noticeable difference in flavor.

2. 2

   Cook the Quinoa

   Rinse 1 cup of dry quinoa under cold water (don't skip this — it removes the bitter coating). Add to a medium saucepan with 2 cups of water and a pinch of salt. Bring to a boil, then reduce heat to low, cover, and simmer for 15 minutes. Remove from heat and let it sit covered for 5 more minutes, then fluff with a fork. This gives you about 3 cups of cooked quinoa to divide across your four containers.

3. 3

   Cook the Chicken

   Heat a large skillet or grill pan over medium-high heat and add the remaining tablespoon of olive oil. Cook the marinated chicken breasts for 6–7 minutes per side, until the internal temperature reaches 165°F (74°C). Pull them off the heat and—this part matters—let them rest for 5 full minutes before slicing. Cutting too early lets all the juices run out, and you end up with dry chicken by Thursday.

4. 4

   Prep Your Veggie Base

   While the chicken rests, combine the cherry tomatoes, diced cucumber, sliced red onion, and chopped kalamata olives in a large bowl. Give it a light toss. No dressing needed here — the ingredients will release their own natural juices over the week, which actually keeps the bowl tasting fresh rather than dry.

   

5. 5

   Assemble the Meal Prep Bowls

   Divide your cooked quinoa evenly across four airtight containers (roughly 3/4 cup each). Add a handful of baby spinach to each, then top with the veggie mix. Slice the rested chicken breasts and divide equally — you should get about 160g of cooked chicken per bowl. Finish each container with 20g of crumbled feta and a sprinkle of fresh parsley if you have it. Keep any extra lemon wedges in a small separate bag and squeeze fresh before eating — it brightens everything up.

6. 6

   Label and Store

   Seal your containers and label them with the date. These bowls stay fresh in the fridge for up to 4 days. I'd recommend eating them cold or at room temperature rather than microwaving — the cucumber and tomatoes hold their texture much better that way, and it takes zero effort at lunch.

Substitution Ideas

Storage Tips

Store assembled bowls in airtight glass containers in the fridge for up to 4 days. Glass is genuinely worth it here — it keeps odors from transferring and you can see exactly what's in each container without opening them all. Don't freeze these bowls assembled; cucumber and tomatoes turn watery and unpleasant after thawing. If you want to batch cook and freeze, prep the chicken and quinoa separately and freeze those components in individual portions for up to 2 months — then add fresh veg when you're ready to eat. One more thing: if your bowls start to look a little dry by day 3 or 4, a squeeze of fresh lemon juice and a tiny drizzle of olive oil brings them right back to life.