Easy Meal Prep: Mediterranean High Protein Bowl (50g Protein) Under 500 Calories

This is one of those easy-to-assemble high-protein and high-fiber meals that you can meal prep for on Sunday and set yourself up for on-the-fly meals all week long. Working from home? Five minutes of prep, and you have this healthy meal. Need dinner to feed your friends or family? Line up all the ingredients (perhaps with some salad greens as well), and they can add what they like to their bowl for a healthy dinner.

I love these simple, tasty, healthy meals. They are so easy to pull together and give you zero excuses for eating a highly processed, bad-for-you meal.

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Staples to Always Have on Hand

This recipe is made up of things that I almost always have on hand. If you are looking to have a pantry and refrigerator filled with things you can make plenty of meals with, I suggest ensuring the following from today’s recipe are staples in your kitchen:

Fresh Produce:

• Fresh veggies (tomatoes, peppers, cucumbers)
• Fresh herbs
• Lemons

Refrigerated:

• Feta cheese
• Cottage cheese
• Chicken (fresh or frozen)

Pantry/Freezer:

• Frozen shelled edamame
• Spray olive oil
• Kalamata olives

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Mediterranean High-Protein, High-Fiber Bowl

Liza Graves

5 from 2 votes

Print Recipe Pin Recipe

Servings 1 serving

Calories 496 kcal

Ingredients

  

1x2x3x

• 1/2 cup low-fat cottage cheese
• 4 oz cooked chicken breast, diced
• 1/4 avocado, cubed
• 1/4 cup cucumbers, diced
• 1/4 cup cherry tomatoes, halved
• 4 Kalamata olives, pitted and halved
• 1/3 cup shelled edamame chickpeas are a great substitute
• 1/4 cup fresh bell peppers, diced
• 1/4 cup crumbled feta cheese
• olive oil spray - 2 seconds
• 1/4 lemon, juiced
• Fresh herbs (such as parsley, basil, or dill): to taste
• Salt and black pepper: to taste I like to use Lawry's Seasoning Salt

Instructions

 

• We're assuming that your chicken is already cooked. If not, cook your chicken however you like (grill, pan sear, roast, air fry).
• If your edamame is frozen, cook it accroding to instructions (5-6 minutes).
• Dice the cucumbers, bell peppers, halve the cherry tomatoes, slice pitted Kalamata olives each into several pieces, and dice the avocado just before serving to keep it fresh. Also, chop up whichever fresh herbs you are going to use and juice your lemon.
• There are two basic ways to arrange your meal: 1) in a shallow bowl, like a pasta bowl, place cottage cheese on one side and chicken on the other, so that the bottom is covered. Then, sprinkle all the vegetables on top and finish with the feta cheese and herbs. Spray with olive oil and drizzle lemon juice on top. Salt and pepper to taste along the way. 2) Another way to present this is to line up each ingredient side by side along the bottom of the shallow bowl. Top with herbs, feta, a spray of olive oil, and a drizzle of lemon juice. Salt and pepper to taste across the top.
• Enjoy!

Nutrition

Calories: 496kcalCarbohydrates: 21gProtein: 50gFat: 24gSaturated Fat: 8gPolyunsaturated Fat: 2gMonounsaturated Fat: 10gTrans Fat: 0.01gCholesterol: 110mgSodium: 1277mgPotassium: 1226mgFiber: 7gSugar: 8gVitamin A: 1748IUVitamin C: 67mgCalcium: 326mgIron: 3mg

Tried this recipe?Rate it above to let us know how it was!

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If you love filling meals that are high in protein and have plenty of fiber and vegetables, you need to try one of our all-time most popular salads, the High Protein Roasted Vegetable Salad You’ll Be Eating Every Week. If you are looking for a video of this, here is one found on our Instagram page.

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