Mediterranean Lunch Bowl
A wholesome Mediterranean lunch bowl made with herb-roasted chicken, chickpeas, fresh vegetables, whole grains, and a lemon–olive oil yogurt dressing. It’s light yet filling, rich in protein and fiber, and perfect for work lunches or meal prep.
Prep time: 15 minutes
Cook time: 20 minutes
Total time: ~35 minutes
Ingredients
Protein
150 g chicken breast (grilled or pan-cooked)
1 tsp olive oil
½ tsp dried oregano
¼ tsp paprika
Salt & black pepper
Bowl Base
½ cup cooked quinoa, bulgur, or brown rice
1 cup mixed greens (lettuce, arugula, spinach)
Veggies & Add-ins
½ cucumber, diced
½ cup cherry tomatoes, halved
¼ red onion, thinly sliced
2 tbsp cooked chickpeas
1 tbsp olives, sliced
1 tbsp crumbled feta cheese
Lemon Yogurt Dressing
2 tbsp Greek yogurt
1 tbsp olive oil
Juice of ½ lemon
½ tsp Dijon mustard
Salt & pepper to taste
Instructions
Step 1: Cook Chicken
Season chicken with olive oil, oregano, paprika, salt, and pepper.
Grill or pan-cook over medium heat 4–5 minutes per side until golden and cooked through.
Rest briefly, then slice.
Step 2: Prepare Dressing
Whisk yogurt, olive oil, lemon juice, mustard, salt, and pepper until smooth.
Step 3: Assemble Bowl
Add grains and greens to bowl.
Arrange cucumber, tomatoes, onion, chickpeas, and olives.
Top with sliced chicken.
Drizzle dressing and sprinkle feta if using.
Tips
Use olive oil lightly to keep it lunch-friendly and not heavy.
Add roasted veggies (zucchini, peppers) if you want it warmer.
Swap chicken with tuna, salmon, or falafel for variety.
Keep dressing separate if packing for later.
Frequently Asked Questions
Q: Is this good for weight loss?
Yes—high protein, fiber-rich, and very filling with clean ingredients.
Q: Can I make it vegan?
Yes—use chickpeas or lentils and dairy-free yogurt or tahini sauce.
Q: Can I eat it cold?
Absolutely—perfect for office lunches.
Nutritional Information
Calories: ~460 kcal
Protein: 35 g
Carbohydrates: 40 g
Fat: 16 g
Fiber: 8 g