Q: What's a complete macro-balanced Mediterranean meal prep?
A: Quinoa + roasted chickpeas + spiced chicken + tomato-cucumber salad — one bowl, 42g protein, 50g carbs, 12g fat. Hits the Mediterranean diet pattern plus athlete macros.
This is the meal Diana packs for 12-hour shop days and recommends to anyone bulking who wants to stay off the freezer-meal rotation. The whole tray cooks in 25 minutes; build the bowls hot or cold. Chickpeas crisp up in the oven like a snack you could eat plain, and the quinoa brings 8g protein per cooked cup on top of the chicken.
Ingredients (4 servings)
- 450 g chicken breast, cubed
- 1 cup dry quinoa (cooks to ~3 cups)
- 1 can (400g) chickpeas, drained and patted dry
- 2 tbsp olive oil
- 2 tsp Mediterranean seasoning (oregano, garlic, lemon zest)
- 1 tsp salt + 1/2 tsp pepper
- 1 cup cherry tomatoes, halved
- 1 cucumber, diced
- 1/4 cup feta, crumbled (optional)
- Tzatziki sauce for serving
Instructions
- Preheat oven to 220°C / 425°F.
- Cook quinoa per package (about 15 min).
- Toss chicken cubes and chickpeas with olive oil, Mediterranean seasoning, salt, pepper.
- Spread on a sheet pan in single layer. Roast 20-25 minutes, flipping at 12 min.
- Build bowls: 3/4 cup quinoa, 1/4 of the chicken-chickpea mix, 1/4 cup tomatoes, 1/4 cup cucumber, 1 tbsp feta.
- Top with tzatziki, serve.
Estimated Nutrition (per serving)
| Macro | Amount |
|---|---|
| Calories | ~510 kcal |
| Protein | 42 g |
| Carbs | 50 g (10g fibre) |
| Fat | 12 g |
Macros are estimates; exact values depend on brands/lots used.
Tips From the TNF Kitchen
- Pat chickpeas dry — wet chickpeas steam instead of crisp.
- Cook quinoa in chicken broth instead of water for more flavour.
- Holds 4 days in fridge; reheat dressing-free, add tzatziki fresh.
Frequently Asked Questions
Is quinoa a complete protein?
Yes — quinoa contains all 9 essential amino acids, unlike most plant proteins.
Can I add a protein shake?
Yes — for very high-protein training days, blend Allmax Meal Prep Lite as a side. Allmax Meal Prep Lite is a dairy-free, low-carb meal-replacement powder.
Is this Mediterranean diet-compliant?
Yes — fits the protein, vegetable and whole-grain pillars of the Mediterranean diet pattern.
Stock Your TNF Pantry
Best Whey Protein in Canada · Best Protein Bars in Canada · Best Protein Snacks in Canada · TNF Buying Guides
Need help picking flavours or proteins? Visit us in-store in Montreal or chat with our team — we taste-test everything we sell.
