Healthy Mediterranean Recipes

Hot honey chicken and orzo and grilled zucchini bowl

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 Hot Honey Chicken with Orzo & Grilled Zucchini Bowl Juicy chicken glazed with hot honey, served over fluffy orzo pasta with grilled zucchini. Balanced, flavorful, and packed with protein and veggies — a sweet-spicy bowl that’s quick and satisfying. ⏱ Time Prep: 10 minutes Cook: 20–25 minutes Total: 30–35 minutes Ingredients  For the Hot Honey … Read more

Protein-Packed Breakfast Bowl (High-Protein, Balanced, Customizable)

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Protein-Packed Breakfast Bowl (High-Protein, Balanced, Customizable) Recipe Description This Protein-Packed Breakfast Bowl is a nourishing, high-energy morning meal designed to keep you full for hours. It combines fluffy scrambled eggs, Greek yogurt, quinoa, fresh vegetables, and healthy toppings to create a balanced bowl with 30–40+ grams of protein, depending on your add-ins. It’s easy, fast, … Read more

Spinach Stuffed Spaghetti Squash

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Spinach Stuffed Spaghetti Squash A light, cheesy, nutrient-packed spaghetti squash stuffed with sautéed spinach, garlic, cherry tomatoes, and a creamy ricotta–feta blend. Perfect for a healthy lunch or dinner! Prep: 10 minutes Cook: 35–40 minutes Total: 45–50 minutes Servings:2  Ingredients For the Squash 1 medium spaghetti squash, halved and seeded 1 tbsp olive oil Salt … Read more

Grilled Herb Chicken with Asparagus, Rice and Tomato Salsa

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Grilled Herb Chicken with Asparagus, Rice & Tomato Salsa A light, vibrant, Mediterranean-inspired meal featuring juicy herb-marinated grilled chicken, garlicky asparagus, fluffy rice, and a refreshing tomato salsa. Perfect for a healthy lunch or dinner! Prep: 15 minutes Cook: 20 minutes Total: 35 minutes Servings:2–3 Ingredients  Herb Grilled Chicken 2 chicken breasts or thighs 1 … Read more

Protein-Packed Breakfast Bowl (High-Protein, Balanced, Customizable)Skip to content ChatGPT Log in You said: Full detail recipe with description and time and question answer protein packed breakfast bowl ChatGPT said: Here is a full-detail, step-by-step recipe for a Protein-Packed Breakfast Bowl, including description, time breakdown, nutritional highlights, and a Q&A section. Protein-Packed Breakfast Bowl (High-Protein, Balanced, Customizable) ⭐ Recipe Description This Protein-Packed Breakfast Bowl is a nourishing, high-energy morning meal designed to keep you full for hours. It combines fluffy scrambled eggs, Greek yogurt, quinoa, fresh vegetables, and healthy toppings to create a balanced bowl with 30–40+ grams of protein, depending on your add-ins. It’s easy, fast, and perfect for meal-prep or busy mornings. ⏱ Total Time Breakdown Step Time Cook quinoa (or use pre-cooked) 12–15 mins Cook eggs or tofu 3–5 mins Assemble bowl 2 mins Total Time (fresh) 17–22 mins Total Time (using pre-cooked quinoa) 5–7 mins Ingredients (1 Large Protein Bowl) Base ½ cup cooked quinoa (or ¼ cup dry) 2–3 large eggs or ½ cup tofu scramble ½ cup plain Greek yogurt (2% or 0%) Veggies + Flavor ½ avocado, sliced ½ cup cherry tomatoes, halved ¼ cup cucumbers or spinach 1 tbsp green onions or herbs (optional) Protein Boosters (add any 1–3) 2 tbsp hemp seeds (6g protein) 1 tbsp chia seeds (2g protein) 3 tbsp roasted chickpeas (4g protein) 2 tbsp shredded cheddar or feta (2–4g protein) 2 tbsp nut/seed butter (3–4g protein) Seasoning Salt + pepper ½ tsp paprika ½ tsp garlic powder Hot sauce, tahini, or yogurt drizzle (optional) ‍ Instructions 1. Prepare the Quinoa (if not pre-cooked) Rinse ¼ cup quinoa under cold water. Add to pot with ½ cup water + tiny pinch of salt. Bring to boil → reduce heat → cover → simmer 12–15 mins. Fluff and let cool slightly. 2. Make the Eggs (or tofu) For Eggs: Whisk 2–3 eggs with salt + pepper. Heat pan with a little oil or butter. Pour in eggs, cook on medium-low, gently folding until fluffy (2–3 mins). For Tofu: Crumble ½ cup firm tofu into pan. Add turmeric, garlic powder, and pinch of salt. Cook 3–4 mins until hot and lightly golden. 3. Assemble the Bowl Into a wide bowl: Add quinoa on one side. Add scrambled eggs or tofu on another side. Add Greek yogurt in the center. Arrange tomatoes, avocado, and greens around. Sprinkle hemp seeds/chia/cheese or other boosters. Drizzle optional sauce (hot sauce, tahini, olive oil). 4. Taste + Adjust Add more salt, pepper, herbs, or lemon for freshness. Protein Breakdown (Approx.) Eggs (3): 18g Greek yogurt ½ cup: 10g Quinoa ½ cup: 4g Hemp seeds 2 tbsp: 6g Optional cheese 2 tbsp: 2–4g Total: 30–42g protein depending on add-ins. Variations Sweet Version Replace eggs with cottage cheese Add berries, bananas, nut butter, granola Add protein powder to yogurt Vegan Version Replace eggs with tofu scramble Replace yogurt with soy or coconut Greek-style yogurt Add chickpeas or tempeh bacon Low-Carb Version Swap quinoa for cauliflower rice Add more avocado and eggs ❓ FAQ / Q&A Q1: Can I meal-prep this breakfast bowl? Yes—prep quinoa, chopped veggies, and toppings ahead. Add eggs fresh in the morning for best texture. Q2: Can I make this bowl dairy-free? Absolutely. Use coconut or soy Greek yogurt. Add an extra protein source (hemp seeds or tofu) to compensate. Q3: How do I increase protein even more? Try adding: 1 scoop unflavored protein to the Greek yogurt Extra egg (or egg whites) Tempeh or grilled chicken strips More hemp/chia seeds Q4: Can I make this without eggs? Yes—replace eggs with: Tofu scramble Chickpea omelet pieces Black beans or tempeh Q5: Is quinoa required? No. You can replace it with: Brown rice Cauliflower rice Oats (for a savory-oat bowl) Roasted potatoes If you’d like, I can also create: ✅ A printable recipe card ✅ A calorie-count breakdown ✅ A vegan only version ✅ A shopping list for 1 week of protein breakfast bowls Just tell me! Attach Search Study No file chosenNo file chosen ChatGPT can make mistakes. Check important info.

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Creamy Herb Chicken with Broccoli, Grilled Potatoes and Pasta

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Creamy Herb Chicken with Broccoli, Grilled Potatoes & Pasta A warm, satisfying meal featuring juicy herb-seasoned chicken, creamy herbed pasta, perfectly grilled/roasted potatoes, and tender garlic broccoli. It’s a restaurant-style comfort dish with balanced flavors and a Mediterranean-friendly twist. Prep: 15 minutes Cook: 25–30 minutes Total: 40–45 minutes Servings:2–3 Ingredients  For the Herb Chicken 2 … Read more

Oven-Baked Herb Salmon with Garlic Potatoes and Roasted Asparagus

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Oven-Baked Herb Salmon with Garlic Potatoes & Roasted Asparagus A fresh, nourishing, and flavor-packed dish featuring tender herb-seasoned baked salmon, crispy garlic roasted potatoes, and perfectly charred asparagus. It’s light, protein-rich, and simple enough for a weeknight while still feeling fancy. Prep: 10 mins Cook: 20–25 mins Total: 30–35 mins Servings:2 Ingredients  For the Herb … Read more

Garlic Herb Chicken with Crispy Potatoes and Green Beans

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Garlic Herb Chicken with Crispy Potatoes & Green Beans A delicious one-pan style meal featuring golden garlic-herb chicken, perfectly crispy roasted potatoes, and tender green beans. It’s balanced, savory, and Mediterranean-friendly — perfect for meal prep or a clean, wholesome dinner. Prep: 10 minutes Cook: 25–30 minutes Total: 35–40 minutes Servings:2–3 Ingredients  For the Chicken … Read more

Creamy Herb Chicken with Penne,Roasted Potatoes and Cherry Tomatoes

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Creamy Herb Chicken with Penne, Roasted Potatoes & Cherry Tomatoes A comforting, flavor-packed bowl featuring tender herb-seasoned chicken, creamy herbed penne pasta, crispy roasted potatoes, and sweet burst cherry tomatoes. It’s the perfect mix of creamy, savory, fresh, and cozy! Prep: 15 minutes Cook: 25–30 minutes Total: 40–45 minutes Servings:2–3 Ingredients For the Chicken 2 … Read more