Mediterranean Chicken and White Bean Bowl
A bright, satisfying meal prep bowl featuring tender shredded chicken breast, creamy white beans, fluffy quinoa, and crisp spinach, all tossed in a zesty lemon-herb dressing. Built from simple Sunday batch-prep elements, it is both cholesterol-friendly and rich in prebiotic fiber.
Prep
10 min
Cook
0 min
Total
10 min
Makes
1 serving
Created together. Shared with you.
Made by Karen + Lila
Karen 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
Digestive comfort
A portion that works for you
Fiber and plants can support digestion, but more is not always better overnight. Start with a comfortable portion and build gradually.
Notice: comfort + portion
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
Setup
Get set up
Choose your servings, gather what you need, then cook along below.
Prep
10 min
Cook
0 min
Total
10 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Whisk
Time saver
Meal Prep Magic: Keep the components (quinoa, shredded chicken, and beans) in separate airtight containers in the fridge during your Sunday prep. Assemble and dress this bowl right before eating, or up to 24 hours in advance so the flavors have time to meld.
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 5 steps complete
Next: Combine the cold pre-cooked quinoa
- 01
Combine the cold pre-cooked quinoa
In a medium bowl, combine the cold pre-cooked quinoa, pre-cooked shredded chicken breast, and rinsed cannellini beans.
Tap card to mark done - 02
Add the halved cherry tomatoes and fresh…
Add the halved cherry tomatoes and fresh baby spinach to the bowl.
Tap card to mark done - 03
Whisk together the extra-virgin olive oil
In a separate small glass or cup, whisk together the extra-virgin olive oil, fresh lemon juice, dried oregano, and dried basil until emulsified.
Look for: emulsified
Tap card to mark done - 04
Pour the lemon-herb dressing over the chicken…
Pour the lemon-herb dressing over the chicken and bean mixture. Toss gently with a large spoon until everything is evenly coated and the spinach is lightly glistening.
Look for: everything is evenly coated and the spinach is lightly glistening
Tap card to mark done - 05
Spoon into a serving dish and enjoy…
Spoon into a serving dish and enjoy immediately, or pack into an airtight container for tomorrow's lunch.
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