High Protein Mediterranean Meals

Name: High Protein Mediterranean Meals
Prep time: 20 min
Cook time: 30 min
Total time: 50 min
Yield: 4 servings
Ingredients: 1 cup quinoa; 2 cups water; 1 cup cherry tomatoes, halved; 1 cup cucumber, diced; 1/2 cup red onion, finely chopped; 1/2 cup feta cheese, crumbled; 1/4 cup fresh parsley, chopped; 3 tbsp olive oil; Juice of 1 lemon; Salt and pepper to taste; 4 boneless, skinless chicken breasts; 2 tbsp olive oil; 1 tsp garlic powder; 1 tsp dried oregano; Salt and pepper to taste; 1 cup Greek yogurt; 1 cucumber, grated; 2 cloves garlic, minced; 1 tbsp fresh dill, chopped; Juice of 1/2 lemon

Highlighted under: Global Flavors

Discover the flavors of the Mediterranean while boosting your protein intake with these delicious meals.

Created by

Lydia Barrett

Last updated on 2025-12-25T15:55:09.969Z

These High Protein Mediterranean Meals are not only packed with flavor but also provide the essential nutrients your body needs. Infused with fresh herbs and spices, each recipe is designed to be both satisfying and healthy.

        Why You'll Love This Recipe
        Packed with lean protein for muscle recovery
Vibrant flavors that transport you to the Mediterranean
Easy to make and perfect for meal prep

      

Understanding Mediterranean Cuisine

Mediterranean cuisine is renowned for its vibrant flavors, fresh ingredients, and health benefits. It emphasizes the use of vegetables, whole grains, legumes, and healthy fats, primarily from olive oil. This diet is not only delicious but also linked to numerous health advantages, including improved heart health and weight management. By incorporating high-protein ingredients into these meals, you can enhance your nutrition while enjoying the rich culinary traditions of the Mediterranean.

The Mediterranean diet is celebrated for its balance and variety. Each meal offers an opportunity to explore diverse tastes and textures, from the crunch of fresh vegetables to the creaminess of feta cheese. By using lean proteins like chicken and legumes, you ensure that your meals support muscle recovery and overall wellness. This way, you can indulge in the delightful flavors of the Mediterranean while still prioritizing your nutritional goals.

Benefits of High-Protein Meals

Incorporating high-protein meals into your diet is essential for muscle repair and growth. Protein-rich foods help maintain lean muscle mass, especially when paired with regular exercise. Each serving of grilled chicken and quinoa salad in this recipe is designed to deliver a substantial protein boost, making it an excellent choice for both fitness enthusiasts and those looking to enhance their overall diet.

Additionally, high-protein meals can help keep you feeling fuller for longer, reducing the chances of snacking on less nutritious options. The combination of protein and fiber from the quinoa salad keeps your energy levels stable, making it easier to stick to your health goals. With the vibrant flavors of the Mediterranean, these meals are satisfying and nourishing.

Meal Prep Made Easy

This high-protein Mediterranean meal is not only delicious but also perfect for meal prep. Preparing meals in advance can save time during busy weekdays while ensuring you have nutritious options ready to go. The quinoa salad can be made in larger batches and stored in the refrigerator for up to five days, making it an ideal component for meal planning.

To streamline your meal prep, consider grilling several chicken breasts at once. They can be sliced and added to salads, wraps, or enjoyed on their own with various sauces. This versatility allows you to mix and match meals throughout the week, keeping your dining experience fresh and exciting while adhering to your dietary needs.

Ingredients

For the Mediterranean Quinoa Salad

1 cup quinoa
2 cups water
1 cup cherry tomatoes, halved
1 cup cucumber, diced
1/2 cup red onion, finely chopped
1/2 cup feta cheese, crumbled
1/4 cup fresh parsley, chopped
3 tbsp olive oil
Juice of 1 lemon
Salt and pepper to taste

For the Grilled Chicken with Tzatziki

4 boneless, skinless chicken breasts
2 tbsp olive oil
1 tsp garlic powder
1 tsp dried oregano
Salt and pepper to taste
1 cup Greek yogurt
1 cucumber, grated
2 cloves garlic, minced
1 tbsp fresh dill, chopped
Juice of 1/2 lemon

Make sure to use fresh ingredients for the best taste!

Instructions

Prepare the Quinoa Salad

Rinse quinoa under cold water.

In a saucepan, combine quinoa and water. Bring to a boil, then reduce to a simmer and cover for 15 minutes.

Fluff quinoa with a fork and let it cool.

In a large bowl, combine cherry tomatoes, cucumber, red onion, feta cheese, and parsley.

Add the cooled quinoa to the bowl.

In a small bowl, whisk together olive oil, lemon juice, salt, and pepper. Pour over the salad and toss to combine.

Cook the Chicken

Preheat grill to medium-high heat.

In a bowl, mix olive oil, garlic powder, oregano, salt, and pepper. Coat chicken breasts with the mixture.

Grill chicken for 6-7 minutes on each side until fully cooked.

Make the Tzatziki Sauce

In a bowl, combine Greek yogurt, grated cucumber, minced garlic, dill, and lemon juice.

Mix well and season with salt to taste.

Serve

Plate the quinoa salad and top with grilled chicken.

Drizzle tzatziki sauce over the chicken and enjoy!

Pair with whole grain pita for a complete meal!

Nutritional Highlights

This Mediterranean meal is rich in essential nutrients. Quinoa is a complete protein, meaning it contains all nine essential amino acids, making it an excellent choice for vegetarians and meat-eaters alike. The addition of colorful vegetables such as cucumbers and tomatoes not only enhances the flavor but also provides a wealth of vitamins and antioxidants that support overall health.

Grilled chicken breasts are a lean source of protein, low in fat yet high in nutrients like niacin, phosphorus, and selenium. Together with the healthy fats from olive oil and the probiotics found in Greek yogurt, this meal delivers a balanced and nutritious option that fuels your body effectively.

Customizing Your Meal

One of the best aspects of this high-protein Mediterranean meal is its versatility. Feel free to customize the quinoa salad with your favorite vegetables or add chickpeas for an extra protein boost. You can also swap out the chicken for grilled shrimp or tofu, catering to different dietary preferences while still keeping the meal high in protein and flavor.

For added spice, consider incorporating ingredients like olives or roasted red peppers into your salad. This not only enhances the Mediterranean flair but also allows you to tailor the dish to your taste buds, ensuring that every bite is a delightful experience.

Questions About Recipes

→ Can I use other grains instead of quinoa?

Yes, you can substitute quinoa with bulgur or farro.

→ How long can I store the leftovers?

Leftovers can be stored in an airtight container in the fridge for up to 3 days.

→ Is this recipe gluten-free?

Yes, the quinoa and the ingredients used are gluten-free.

→ Can I make the tzatziki sauce ahead of time?

Absolutely! The tzatziki sauce can be made a day in advance for better flavor.