Mediterranean Shredded Chicken and Beet Power Bowl
A vibrant meal prep bowl packed with tender shredded chicken, sweet roasted beets, savory vegetables, fluffy quinoa, and tangy feta. Tossed in a bright lemon-olive oil dressing, it is rich in protein and soluble fiber.
Prep
20 min
Cook
25 min
Total
45 min
Makes
4 servings
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 HealthSteadier 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
Comfortably 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
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
20 min
Cook
25 min
Total
45 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Oven · Sheet pan · Whisk · Mixing bowl
Time saver
Store the dressing in a separate small jar if you prefer to dress your bowls immediately before eating.
Do these three things first
- 1Preheat your oven to 400°F (200°C) and line a large baking sheet with parchment…
- 2Set out all ingredients before cooking
- 3Measure the pantry ingredients before heating the pan
Ingredients
Gather as you go
Ingredients
Cook along
Instructions
0 of 9 steps complete
Next: Preheat your oven to 400°F (200°C) and…
- 01
Preheat your oven to 400°F (200°C) and…
Preheat your oven to 400°F (200°C) and line a large baking sheet with parchment paper.
Tap card to mark done - 02
Spread 2 cups of diced zucchini
Spread 2 cups of diced zucchini, 2 cups of diced red bell pepper, and 2 medium peeled, diced beets across the baking sheet in a single layer.
Tap card to mark done - 03
Drizzle the vegetables with 2 tbsp of…
Drizzle the vegetables with 2 tbsp of olive oil, toss to coat evenly, and bake for 25 minutes until tender and lightly caramelised.
Look for: tender and lightly caramelised
Tap card to mark done - 04
Prepare 2 cups of cooked quinoa according…
While the vegetables roast, prepare 2 cups of cooked quinoa according to package instructions and let cool slightly.
Tap card to mark done - 05
Whisk together 2 tbsp of olive oil
In a small bowl, whisk together 2 tbsp of olive oil, 4 tbsp of lemon juice, 0.25 tsp of salt, and 0.25 tsp of black pepper to make the dressing.
Tap card to mark done - 06
Combine 4 cups of cooked shredded chicken…
In a large bowl, combine 4 cups of cooked shredded chicken breast, the roasted vegetables, and cooked quinoa.
Tap card to mark done - 07
Pour the dressing over the chicken and…
Pour the dressing over the chicken and quinoa mixture, tossing gently until every component is evenly coated.
Look for: every component is evenly coated
Tap card to mark done - 08
Divide the mixture evenly among 4 meal…
Divide the mixture evenly among 4 meal prep containers. Top each container with 1 tbsp of crumbled feta cheese and 4 kalamata olives.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done - 09
Cover tightly and store in the refrigerator…
Cover tightly and store in the refrigerator for up to 4 days. Serve chilled or gently reheated.
Ready when: everything is assembled and ready to enjoy
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