Introduction: Balancing Macros at Mid-Day
A successful lunch should provide a “slow-release” of energy. The Mediterranean Quinoa and Grilled Chicken Salad is specifically crafted to provide high-quality lean protein paired with complex carbohydrates. This combination prevents the “afternoon slump” and keeps your brain sharp for the rest of the work day.
Deep Dive into the Components
- Grilled Chicken Breast: The gold standard for lean protein. Roasting or grilling it with lemon and herbs ensures it remains flavorful without adding unhealthy trans-fats.
- Quinoa: Often called a “mother grain,” quinoa is a rare plant source that contains all nine essential amino acids. It is naturally gluten-free and easy on the digestive system.
- The Mediterranean Mix: Cucumbers, red onions, and kalamata olives provide vitamins A and C, along with healthy monounsaturated fats.
Step-by-Step Cooking Guide
- Prep the Quinoa: Rinse 1/2 cup of quinoa and boil in 1 cup of water for 15 minutes. Let it fluff with a fork.
- The Chicken: Marinate your chicken breast in lemon juice, garlic, and dried oregano for 20 minutes before grilling to ensure maximum tenderness.
- The Healthy Dressing: Mix 1 tablespoon of extra virgin olive oil with fresh lemon juice and a pinch of sea salt. Avoid store-bought dressings that are high in preservatives.
- Combine: Toss all ingredients in a large bowl. This salad actually tastes better the next day as the flavors marinate, making it perfect for Meal Prep.
