Mediterranean Chicken & Lentil Meal-Prep Bowls

Ingredients (4 portions)

Protein

• 600 g chicken breast or thighs

• Salt, pepper, paprika

• 1 tbsp olive oil

Base

• 1 cup dry lentils (about 200 g)

• 1 cup dry quinoa or brown rice

Vegetables

• 2 bell peppers

• 1 zucchini

• 1 red onion

• 200 g cherry tomatoes

Simple Dressing

• 3 tbsp olive oil

• Juice of 1 lemon

• 1 tsp Dijon mustard

• Pinch salt

Optional: feta, parsley, olives.

Instructions

1. Cook the Base

• Rinse lentils and cook in water ~20 minutes until tender.

• Cook quinoa or rice according to package instructions.

Let both cool slightly.

2. Roast the Vegetables

• Chop vegetables into medium chunks.

• Toss with olive oil, salt and pepper.

• Roast at 200°C for about 20–25 minutes.

You want them soft but not mushy.

3. Cook the Chicken

• Season chicken.

• Bake at 200°C for 18–22 minutes or pan-cook until done.

• Slice into strips.

Let cool before assembling.

4. Mix the Dressing

Whisk olive oil, lemon juice, mustard and salt.

5. Assemble the Bowls

In each container:

• Lentils

• Quinoa or rice

• Roasted vegetables

• Chicken

• Drizzle dressing

Add feta or herbs on top if you like.

Store in fridge up to 4 days.

How to Adjust Calories

If you want lighter:

• reduce quinoa/rice portion

• increase vegetables

If you need more fuel:

• add extra olive oil

• increase carb portion

• add avocado

No drama. Just adjust the levers.

Approximate Macros (per portion)

Roughly:

• 450–550 kcal

• 35–40 g protein

• High fibre

• Balanced carbs

Exact numbers depend on portion size.

The SashaHealthy Meal-Prep Take

Meal-prep is not about eating the same sad food for five days.

It’s about removing weekday decision fatigue.

When balanced food is already ready, stress eating drops.
Random ordering drops.
Energy improves.

You cook once.
You win four times.