Fitmeals Recipe

Prep chicken

Trim any visible fat from the chicken breast, then slice into 1/2-inch strips or bite-size pieces for even cooking.

Season chicken

In a bowl, toss chicken pieces with 1 tbs olive oil, 1 tsp kosher salt, 1 tsp black pepper, 1 tsp garlic powder, and 1 tsp smoked paprika until evenly coated.

Cook chicken

Heat a nonstick skillet over medium-high heat. When hot, add the seasoned chicken in a single layer. Cook 4–5 minutes without moving to develop color, then flip and cook another 3–4 minutes, or until internal temperature reaches 165°F (74°C). Remove from pan and let rest 3–5 minutes, then slice or leave bite-size.

Cook quinoa

Rinse 1 cup quinoa in a fine mesh sieve under cold water. Combine rinsed quinoa and 2 cups water or low-sodium broth in a small saucepan. Bring to a boil, then reduce to low, cover, and simmer 12–15 minutes until liquid is absorbed. Remove from heat, keep covered 5 minutes, then fluff with a fork.

Prepare vegetables

While quinoa cooks, halve the cherry tomatoes, dice the cucumber (about 1/2-inch pieces), and core and dice the red bell pepper. Add 4 cups baby spinach to a large bowl and set prepared vegetables nearby.

Assemble grain and veg

Once quinoa has cooled slightly, add it to the bowl with spinach and vegetables. Toss gently to combine so warm quinoa wilts the spinach slightly.

Prep avocado and almonds

Slice the avocado in half, remove pit, peel or scoop flesh and cut into 1/2-inch cubes. Roughly chop or slice 1 oz almonds if not already sliced.

Add extras

Scatter avocado, almonds, and 2 tbs feta over the quinoa-veg mixture. These provide texture and healthy fats; reserve a few avocado slices for garnish if desired.

Make dressing

In a small bowl, whisk together 3 tbs Greek yogurt, 2 tbs lemon juice, 1 tsp olive oil, 1 tsp Dijon, 1 tbs chopped parsley, 1 minced garlic clove, 1 tsp honey (optional), 1/2 tsp salt, and 1/4 tsp black pepper until smooth and emulsified. Taste and adjust acidity or seasoning as needed.

Dress the bowl

Pour about half the dressing over the quinoa-vegetable mixture and toss to coat evenly. Reserve the remaining dressing to drizzle over individual servings or store for up to 3 days refrigerated.

Divide the dressed quinoa and vegetables between 4 bowls or 2 larger meal-prep containers. Top each portion with cooked chicken and remaining dressing. Garnish with extra parsley, a few almond slices, and any reserved avocado. Serve warm or chilled.

Storage: Refrigerate leftovers in airtight containers for up to 3–4 days. Keep dressing separate when possible to maintain texture; reheat chicken briefly before serving if desired.