High-Protein Lemon Chicken Quinoa Bowl for Weight Loss

This high-protein lemon chicken quinoa bowl is a fresh, filling meal for healthy weight management. Lean chicken breast and Greek yogurt provide plenty of protein, while quinoa and colourful vegetables add fibre, volume and satisfying texture.

Why It Supports Weight Loss

• High protein: About 49 g per serving supports fullness and lean muscle.
• Moderate calories: One generous bowl provides approximately 390 kcal.
• Vegetable-rich: Greens, cucumber and tomatoes add volume and nutrients.
• Balanced: A measured quinoa portion supplies useful carbohydrates.

Ingredients (1 Serving)

Chicken

• 120 g skinless chicken breast
• 1 teaspoon olive oil
• 1 teaspoon fresh lemon juice
• 1/2 teaspoon dried oregano
• 1/4 teaspoon garlic powder
• Salt and black pepper, to taste

Bowl

• 1/3 cup cooked quinoa (about 60–65 g)
• 1 cup mixed salad greens
• 1/2 cup sliced cucumber
• 1/2 cup halved cherry tomatoes
• Fresh parsley or dill, optional

Greek-Yogurt Dressing

• 80 g plain non-fat Greek yogurt
• 1 teaspoon lemon juice
• 1 teaspoon chopped dill or parsley
• 1–2 teaspoons water
• Garlic powder, salt and pepper, to taste

Preparation

1. Season the Chicken

Pat the chicken dry. Coat with olive oil, lemon juice, oregano, garlic powder, salt and pepper.

2. Cook Thoroughly

Heat a non-stick pan over medium heat. Cook the chicken for about 5–7 minutes per side, depending on thickness, until its centre reaches 74°C (165°F). Rest for five minutes, then slice.

3. Make the Dressing

Mix the Greek yogurt, lemon juice, herbs and seasonings. Add water gradually until spoonable.

4. Assemble

Place greens, cucumber, tomatoes and quinoa in a bowl. Add sliced chicken and yogurt dressing. Finish with fresh herbs and lemon.

Estimated Nutrition per Serving

• Calories: Approximately 390 kcal
• Protein: Approximately 49 g
• Carbohydrates: Approximately 27 g
• Fat: Approximately 10 g
• Fibre: Approximately 5 g

Nutrition values are estimates and vary with brands, portions and cooking methods.

Variations

• Replace chicken with 150 g grilled tofu for a vegetarian version; nutrition values will change.
• Replace quinoa with cauliflower rice for fewer carbohydrates.
• Add extra non-starchy vegetables for a larger portion.
• Keep dressing separate for meal preparation.

Storage and Food Safety

Cool cooked chicken promptly and refrigerate in an airtight container for 3–4 days. Keep the dressing chilled. Do not leave the completed bowl at room temperature for more than two hours.

Frequently Asked Questions

Can I make this without quinoa?

Yes. Brown rice, bulgur or cauliflower rice can work, but calories and cooking time will change.

Is it suitable after a workout?

It supplies protein and carbohydrates, making it a practical post-workout meal. Adjust portions to your overall needs.

Will this meal cause weight loss by itself?

No single meal causes fat loss. Sustainable weight loss generally requires a consistent calorie deficit alongside balanced nutrition, activity, sleep and maintainable habits.

Final Tip

Measure calorie-dense ingredients such as oil and quinoa, but be generous with non-starchy vegetables for a satisfying portion.