Greek Lemon Chicken and Quinoa Meal Prep Bowl
Juicy oregano-marinated chicken breast served over fluffy quinoa with crisp cucumbers, tomatoes, and tangy feta cheese. Easy to batch cook for a week of gluten-free, high-protein lunches.
Prep
10 min
Cook
22 min
Total
32 min
Makes
1 serving
Created together. Shared with you.
Made by Kristi + Lila
Kristi 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
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
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
22 min
Total
32 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Oven · Sheet pan · Mixing bowl · Knife and cutting board
Time saver
Multiply all ingredient amounts by 4 to prepare a full week of batch meals in one baking sheet pan run.
Do these three things first
- 1Heat the oven to 400°F (200°C) and line a large baking sheet with parchment pap…
- 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: Heat the oven to 400°F (200°C) and…
- 01
Heat the oven to 400°F (200°C) and…
Heat the oven to 400°F (200°C) and line a large baking sheet with parchment paper.
Tap card to mark done - 02
Place the chicken breast on a cutting…
Place the chicken breast on a cutting board and pat dry with paper towels.
Tap card to mark done - 03
Combine half of the olive oil
In a small bowl, combine half of the olive oil, lemon juice, dried oregano, salt, and black pepper.
Tap card to mark done - 04
Coat the chicken breast evenly with the…
Coat the chicken breast evenly with the lemon-oregano mixture and transfer to the baking sheet.
Tap card to mark done - 05
Roast in the oven for 20 to…
Roast in the oven for 20 to 22 minutes, until cooked through and the internal temperature reaches 165°F (74°C).
Look for: cooked through and the internal temperature reaches 165°F (74°C)
Tap card to mark done - 06
Cook the quinoa according to package instructions…
While the chicken roasts, cook the quinoa according to package instructions until tender and fluffy.
Look for: tender and fluffy
Tap card to mark done - 07
Slice the cooked chicken breast into 0
Slice the cooked chicken breast into 0.5 inch (1.3cm) strips and let cool completely.
Tap card to mark done - 08
Assemble the meal prep container by placing…
Assemble the meal prep container by placing cooked quinoa at the base, topped with sliced chicken, cucumber, cherry tomato, feta cheese, and remaining olive oil.
Tap card to mark done - 09
Store sealed in the refrigerator for up…
Store sealed in the refrigerator for up to 4 days.
Tap card to mark done
Made this recipe?
Leave a quick rating or a cooking tip for the next woman.
Your symptoms change. Your plan should too.
One good meal is a start. Your whole week is better.
Tell Lila what you like, what you avoid and which symptoms are loud today. She’ll turn that context into meals, targets and small adjustments that fit real life.