Mediterranean Protein Power Bowl (48g Protein)

Tired of eating "healthy" lunches that leave you starving by 2pm? This Mediterranean bowl delivers 48g of protein and keeps you satisfied for hours. No afternoon crash. No desperate snacking. Just sustained energy.

Ingredients

Protein Base:

• 6 oz grilled chicken breast, sliced (42g protein)
• ½ cup chickpeas, drained and rinsed (6g protein)

Grain Base:

• ¾ cup cooked quinoa (warm or room temp)
• 2 cups mixed greens (spinach, arugula, romaine)

Mediterranean Toppings:

• ½ cup cherry tomatoes, halved
• ½ cup cucumber, diced
• ¼ cup Kalamata olives, pitted and halved
• ¼ cup red onion, thinly sliced
• 3 tbsp crumbled feta cheese
• 2 tbsp hummus

Lemon-Herb Dressing:

• 2 tbsp extra virgin olive oil
• 1 tbsp fresh lemon juice
• 1 tsp dried oregano
• 1 garlic clove, minced
• Salt and black pepper to taste

Instructions

1. Prep your protein: If using pre-cooked chicken (rotisserie chicken works great!), simply slice it. If cooking fresh, season chicken breast with salt, pepper, and oregano. Grill or pan-sear over medium-high heat for 5-6 minutes per side until internal temp reaches 165°F. Let rest 5 minutes, then slice.
2. Build your base: In a large bowl, layer mixed greens and warm quinoa. The warm quinoa will slightly wilt the greens in a good way.
3. Add protein layer: Arrange sliced chicken on one side. Add chickpeas to another section. This isn't just aesthetic - the variety keeps every bite interesting.
4. Add Mediterranean toppings: Arrange cherry tomatoes, cucumber, olives, and red onion in sections around the bowl. Sprinkle feta over everything. Add dollops of hummus.
5. Make dressing: In small bowl, whisk together olive oil, lemon juice, oregano, minced garlic, salt, and pepper. Alternatively, shake everything in a small jar.
6. Dress and serve: Drizzle dressing over entire bowl right before eating. Toss gently or eat in sections - your choice!

Why This Bowl Beats "Sad Desk Salad"

Let's talk about why this bowl works where most salads fail:

48g of protein keeps you FULL: Research shows women over 40 need 25-35g protein per meal to maintain muscle and metabolism. This bowl delivers that - plus extra. You won't be raiding the snack drawer by 3pm.

Balanced macros = stable energy: The combination of protein (chicken, chickpeas, feta), healthy fats (olive oil, olives, feta), and complex carbs (quinoa) keeps your blood sugar steady. No lunch coma. No afternoon crash.

Fiber keeps digestion happy: With 10g of fiber from quinoa, chickpeas, and vegetables, this bowl supports gut health and keeps you satisfied longer. Fiber + protein is the satiety dream team.

Mediterranean diet benefits: This isn't just a trendy eating pattern - it's one of the most researched diets for longevity, heart health, and brain function. You're not just eating lunch. You're investing in long-term health.

Actual flavor = you'll want to eat it: Let's be honest: if your healthy lunch tastes like cardboard, you won't stick with it. Mediterranean flavors - lemon, oregano, garlic, feta, olives - make this something you genuinely look forward to eating.

The Lunch Protein Principle

Here's what most people miss: lunch determines your afternoon energy.

If you eat a carb-heavy lunch (pasta, sandwich, sad salad with no protein), your blood sugar spikes... then crashes. By 2-3pm, you're exhausted, foggy, and desperately seeking caffeine or sugar.

But when you eat a protein-rich lunch like this bowl:

• Your blood sugar stays stable
• Your energy remains consistent
• Your focus and mental clarity improve
• You're not constantly thinking about food
• You have actual energy to get through your afternoon

It's not willpower. It's biochemistry.

Give your body adequate protein at lunch, and it will reward you with sustained energy all afternoon.

Never settle for a lunch that leaves you starving. Your body - and your afternoon productivity - deserve better.