Grilled Chicken and Mediterranean Veggie Bowl
Herb-marinated grilled chicken breast served over a crunchy cucumber, olive, and roasted red pepper salad with creamy feta. Portable, delicious, and perfectly suited for a low-carb workday lunch.
Prep
15 min
Cook
15 min
Total
30 min
Makes
1 serving
Created together. Shared with you.
Made by Tracey + Lila
Tracey created this recipe with Lila and shared it with the perimenopause community.
The feel-good payoff
Why this meal can feel especially good in perimenopause
Think practical wins: steadier energy, comfortable fullness and one less food decision. Your response is personal, so use the prompts below to notice what works for you.
Perimenopause symptoms and relief · Office on Women’s HealthComfortably satisfied
Fullness that has staying power
This meal is designed to feel substantial, so finishing it can feel like the meal is complete rather than the start of an evening of grazing.
Notice: fullness 2–3 hours later
Steadier energy
Feel fueled, not flattened
A complete meal with protein, carbohydrates and fats is designed to offer more staying power than a quick carb-only fix.
Notice: energy 1–3 hours later
More staying power
Make the next few hours easier
This meal is built to be more sustaining than a snack-sized stopgap, with enough substance to carry you into the next part of the day.
Notice: energy + fullness later
Clearer, simpler choices
Let the recipe do the thinking
Clear steps and a complete plate mean fewer decisions when focus is in short supply—and a more substantial meal once you are done.
Notice: focus + energy later
Setup
Get set up
Choose your servings, gather what you need, then cook along below.
Prep
15 min
Cook
15 min
Total
30 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Large skillet · Knife and cutting board
Time saver
Make Ahead: Grill extra chicken breasts early in the week so you can assembly-line your lunches in minutes.
Do these three things first
- 1Set out all ingredients before cooking
- 2Measure the pantry ingredients before heating the pan
- 3Read through the steps once before you begin
Ingredients
Gather as you go
Ingredients
Cook along
Instructions
0 of 8 steps complete
Next: Prepare the chicken marinade by whisking together…
- 01
Prepare the chicken marinade by whisking together…
Prepare the chicken marinade by whisking together olive oil, lemon juice, dried oregano, garlic powder, salt, and black pepper in a medium bowl.
Tap card to mark done - 02
Add the chicken breast to the bowl
Add the chicken breast to the bowl, turning to coat evenly. Let it marinate for at least 10 minutes at room temperature (or overnight in the refrigerator).
Allow: 10 minutes
Tap card to mark done - 03
Heat a grill pan or cast-iron skillet…
Heat a grill pan or cast-iron skillet over medium-high heat (375°F / 190°C). Spray lightly with cooking oil or brush with a drop of olive oil.
Tap card to mark done - 04
Place the chicken breast in the hot…
Place the chicken breast in the hot skillet and cook for 6 to 7 minutes per side, until the internal temperature reaches 165°F (74°C) and the outside has nice golden grill marks.
Look for: the internal temperature reaches 165°F (74°C) and the outside has nice golden grill marks
Tap card to mark done - 05
Transfer the cooked chicken to a cutting…
Transfer the cooked chicken to a cutting board and let it rest for 5 minutes to retain its juices, then slice it into bite-sized strips.
Allow: 5 minutes
Tap card to mark done - 06
Layer the diced cucumber
In a portable meal prep container, layer the diced cucumber, halved cherry tomatoes, sliced roasted red pepper, and black olives.
Tap card to mark done - 07
Top the vegetable base with the sliced…
Top the vegetable base with the sliced grilled chicken breast and crumble the feta cheese over the top.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done - 08
Seal the container and keep chilled until…
Seal the container and keep chilled until ready to eat. Serve cold or at room temperature.
Look for: ready to eat
Tap card to mark done
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Your symptoms change. Your plan should too.
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