High Protein Lunch Bowl

This high protein lunch bowl brings together everything your body needs to stay full, energized, and satisfied through a busy day. Built on a base of fluffy quinoa, it’s loaded with lean grilled chicken, creamy hummus, soft-boiled eggs with jammy yolks, crisp cucumbers, and juicy cherry tomatoes. Every bite is clean, colorful, and packed with nutrients.

Whether you’re meal prepping for the week or whipping up something fresh and balanced for a midday boost, this bowl has it all—protein, fiber, healthy fats, and fresh produce. Best of all, it comes together quickly and can be customized based on what’s in your fridge.

Ingredients

1 grilled chicken breast, sliced

• 2 soft-boiled eggs, halved
• 1/2 cup cooked quinoa
• 1/2 cup cherry tomatoes
• 1/4 cucumber, sliced
• 2 tablespoons hummus
• 1 teaspoon olive oil (for topping hummus)
• Salt and pepper to taste
• Sesame seeds (optional garnish)

Tools You’ll Need

• Medium pot (for boiling eggs)
• Grill pan or skillet
• Sharp knife and cutting board
• Mixing bowl (if marinating chicken)
• Measuring cups/spoons

Instructions

Step 1: Cook the Quinoa

Rinse the quinoa and cook it in a 2:1 ratio of water to quinoa. Simmer for about 15 minutes until the water is absorbed. Fluff with a fork and let it cool slightly.

Step 2: Grill the Chicken

Season the chicken with salt, pepper, and your favorite spices (like paprika or garlic powder). Grill or pan-sear over medium heat for 5–6 minutes per side until fully cooked. Let rest, then slice.

Step 3: Soft-Boil the Eggs

Bring a pot of water to a boil. Gently lower the eggs in and cook for 6–7 minutes. Transfer to an ice bath for a minute, then peel and slice in half.

Step 4: Assemble the Bowl

Spoon the quinoa into a shallow bowl. Add sliced cucumbers and cherry tomatoes around the edges. Place the grilled chicken on one side, the eggs next to it, and add a dollop of hummus in the center with a drizzle of olive oil.

Step 5: Garnish and Serve

Sprinkle sesame seeds over everything and season with a little extra salt and pepper. Serve immediately or pack it into containers for a grab-and-go lunch.

Tips

Sub the quinoa with brown rice, farro, or couscous if preferred.

Swap hummus for tzatziki or Greek yogurt if you want more tang.

Use pre-cooked chicken or rotisserie to save time.

For extra greens, toss in spinach, arugula, or mixed lettuce.

Frequently Asked Questions

Can I meal prep this high protein lunch bowl?

Yes, it’s perfect for meal prep. Store components separately or layer in containers, keeping the hummus and eggs in a small section to keep textures fresh.

What’s the best way to store soft-boiled eggs?

Keep them in the fridge, unpeeled, in a sealed container. Peel just before eating to maintain texture.

How much protein does this bowl have?

Roughly 40–45 grams, depending on chicken and egg sizes. It’s great for post-workout recovery or high-protein meal planning.

Wrap-Up

This high protein lunch bowl is more than just a healthy meal—it’s a power-packed plate that’s easy to love and even easier to make. Whether you’re focusing on fitness or just need a clean, energizing lunch, this one checks all the boxes.

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