Grilled Chicken Quinoa Power Bowl

Name: Grilled Chicken Quinoa Power Bowl
Prep time: 15 min
Cook time: 25 min
Total time: 40 min
Yield: 4 servings
Ingredients: 680g (1.5 lb) boneless skinless chicken breasts; 1 cup (170g) uncooked quinoa; 2 cups (480ml) water or chicken broth; 1 cup (150g) cherry tomatoes, halved; 1 medium cucumber, diced (150g); 1/2 cup (60g) shredded carrots; 2 tablespoons olive oil; 2 tablespoons lemon juice; 1 tablespoon tahini; 1 clove garlic, minced; 1 teaspoon dried oregano; 1/2 teaspoon cumin; 1/2 teaspoon salt; 1/4 teaspoon black pepper

A balanced meal prep bowl featuring herb-marinated grilled chicken, fluffy quinoa, roasted vegetables, and a tangy lemon-tahini dressing.

PROTEIN 42g

CALORIES 428

P:E RATIO 9.8

TIME 40m

YIELD 4

Meal prep bowl with sliced grilled chicken, fluffy quinoa, cherry tomatoes, cucumber, and tahini dressing

P:E 9.8

ELITE DENSITY

680g (1.5 lb) boneless skinless chicken breasts 42G PROTEIN

1 cup (170g) uncooked quinoa CARB BASE

2 cups (480ml) water or chicken broth 42G PROTEIN

1 cup (150g) cherry tomatoes, halved PRODUCE

1 medium cucumber, diced (150g) PRODUCE

1/2 cup (60g) shredded carrots PRODUCE

2 tablespoons olive oil FLAVOR

2 tablespoons lemon juice FLAVOR

1 tablespoon tahini FLAVOR

1 clove garlic, minced FLAVOR

1 teaspoon dried oregano FLAVOR

1/2 teaspoon cumin FLAVOR

1/2 teaspoon salt FLAVOR

1/4 teaspoon black pepper FLAVOR

Storage: Store assembled bowls (dressing separate) in the fridge for up to 5 days.
Batching: Pound chicken breasts to even thickness before grilling for uniform cooking.
Reheat: Chicken and quinoa can be eaten cold or microwaved for 90 seconds. Add dressing after reheating.

EXECUTION STEPS

THE MACRO PREP

Marinate chicken breasts in 1 tablespoon olive oil, lemon juice, oregano, cumin, salt, and pepper for at least 15 minutes (or overnight).

HIGH HEAT SEAR

Cook quinoa: bring 2 cups water to a boil, add quinoa, reduce to a simmer, cover, and cook for 15 minutes until fluffy. Fluff with a fork.

THE MACRO PREP

Preheat grill or grill pan to medium-high heat. Grill chicken for 5-6 minutes per side until internal temperature reaches 165°F (74°C). Let rest 5 minutes, then slice.

THE ASSEMBLY

Whisk together remaining olive oil, 1 tablespoon lemon juice, tahini, and minced garlic for the dressing.

STEP 5

Assemble bowls: divide quinoa among 4 containers. Top with sliced chicken, cherry tomatoes, cucumber, and carrots.

STEP 6

Drizzle lemon-tahini dressing over each bowl.

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Grilled Chicken Quinoa Power Bowl

INVENTORY LIST

MEAL PREP LOGISTICS

EXECUTION STEPS

THE MACRO PREP

HIGH HEAT SEAR

THE MACRO PREP

THE ASSEMBLY

STEP 5

STEP 6

PRIMARY CATEGORY

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FULL EXECUTION PLANS