Fuel Your Gains: Mediterranean Power Bowls with High-Protein Tzatziki

When you’re training hard—especially during hypertrophy phases—nutrition isn't just about "eating clean." It’s about strategic fueling. You need high-quality protein to repair muscle tissue and complex carbohydrates to replenish glycogen stores.

This Mediterranean Power Bowl is a staple in the Elizabeth DeHart Fitness kitchen because it’s meal-prep friendly, incredibly flavorful, and hits the perfect macro-nutrient balance to keep you full and energized.

Why This Works

• Chicken Breast: A lean, complete protein source containing all essential amino acids.

• Quinoa: A complex carb that provides sustained energy without the "crash."

• Greek Yogurt (Tzatziki): Adds an extra punch of protein while providing probiotics for gut health.

The Recipe (Serves 4)

Ingredients

The Protein:

• 1.5 lbs Chicken Breast, cut into 1-inch cubes

• 1 tbsp Olive Oil

• 1 tbsp Dried Oregano

• 1 tsp Smoked Paprika

• Salt and Pepper to taste

The Power Base:

• 2 cups Cooked Quinoa

• 4 cups Chopped Kale or Baby Spinach

The Toppings:

• 1 cup Cherry Tomatoes, halved

• 1 large Cucumber, diced

• 1/4 cup Red Onion, thinly sliced

• 1/4 cup Feta Cheese (optional)

High-Protein Tzatziki Sauce:

• 1 cup Plain Non-fat Greek Yogurt

• 1/2 Cucumber, grated and squeezed dry

• 2 cloves Garlic, minced

• Juice of 1/2 Lemon

• 1 tbsp Fresh Dill, chopped

Instructions

1. Prep the Sauce: In a small bowl, combine all Tzatziki ingredients. Let it sit in the fridge for at least 30 minutes—this allows the garlic and lemon to meld with the yogurt.

2. Cook the Chicken: Heat olive oil in a large skillet over medium-high heat. Toss the chicken in the oregano, paprika, salt, and pepper. Cook for 6–8 minutes or until the internal temperature reaches 165∘F.

3. Assemble: Divide the greens and quinoa into four bowls. Top with the cooked chicken, fresh vegetables, and a sprinkle of feta.

4. Finish: Add a generous dollop of the protein-packed Tzatziki sauce.

The Macro Breakdown

Per Serving:

Calories	Protein	Carbohydrates	Fats
410 kcal	45g	32g	12g

Pro-Tip for Busy Weeks

This recipe is "container-friendly." You can prep the chicken, quinoa, and sauce on Sunday. Keep the fresh veggies in a separate airtight container to ensure they stay crisp, then assemble your bowl in under two minutes during your lunch break!