Meal Prep for Weight Loss: A Delicious Chicken and Quinoa Salad Recipe
Meal prepping is a game-changer for weight loss, offering portion control, balanced nutrition, and time-saving convenience. By preparing meals in advance, you can avoid impulsive food choices, maintain consistent calorie intake, and ensure your diet aligns with your health goals. According to a 2017 study published in the International Journal of Behavioral Nutrition and Physical Activity, individuals who meal prep are more likely to adhere to healthy eating patterns, supporting weight loss and maintenance. This recipe for a Chicken and Quinoa Salad is nutrient-dense, flavorful, and perfect for prepping a week’s worth of lunches. Packed with lean protein, fiber, and vibrant vegetables, it’s designed to keep you full and satisfied while supporting your weight loss journey.
Why Meal Prep Helps with Weight Loss
Meal prepping empowers you to take control of your diet by:
- Portion Control: Pre-measured servings prevent overeating.
- Balanced Nutrition: Plan meals with a mix of protein, healthy fats, and complex carbs to stabilize blood sugar and reduce cravings.
- Time Efficiency: Save time during busy weekdays, reducing reliance on fast food.
- Cost Savings: Buying ingredients in bulk and cooking at home is budget-friendly.
- Consistency: Structured meals help maintain a calorie deficit, a key factor in weight loss, as noted by the American Journal of Clinical Nutrition (2020).
This recipe is crafted with input from registered dietitian Sarah Thompson, who emphasizes the importance of high-protein, fiber-rich meals for satiety and metabolic health.
Chicken and Quinoa Salad Recipe
This colorful, nutrient-packed salad is easy to prepare, stores well, and tastes better each day as the flavors meld. It’s perfect for beginners and seasoned meal preppers alike.
Ingredients (Makes 4 Servings)
- For the Salad:
- 1 lb (450g) boneless, skinless chicken breast
- 1 cup (185g) quinoa, rinsed
- 2 cups (480ml) low-sodium chicken broth or water
- 1 cup (150g) cherry tomatoes, halved
- 1 medium cucumber, diced (about 1.5 cups/200g)
- 1 red bell pepper, diced (about 1 cup/120g)
- 1/4 red onion, finely chopped (about 1/4 cup/40g)
- 2 cups (60g) baby spinach, roughly chopped
- 1/4 cup (15g) fresh parsley, chopped
- 1/4 cup (30g) crumbled feta cheese (optional, for flavor)
- For the Lemon-Herb Dressing:
- 1/4 cup (60ml) extra-virgin olive oil
- 2 tbsp (30ml) fresh lemon juice
- 1 tbsp (15ml) apple cider vinegar
- 1 garlic clove, minced
- 1 tsp Dijon mustard
- 1 tsp dried oregano
- 1/2 tsp salt
- 1/4 tsp black pepper
Equipment Needed
- Medium saucepan
- Large skillet or grill pan
- Mixing bowls
- Whisk
- Airtight containers for storage
Nutritional Information (Per Serving)
- Calories: 420 kcal
- Protein: 32g
- Carbohydrates: 35g (Fiber: 5g, Sugars: 4g)
- Fat: 18g (Saturated: 3g)
- Sodium: 450mg Note: Nutritional values are approximate and may vary based on ingredient brands.
Step-by-Step Instructions
Step 1: Cook the Quinoa
- Rinse 1 cup of quinoa under cold water to remove its natural bitterness.
- In a medium saucepan, bring 2 cups of chicken broth or water to a boil.
- Add quinoa, reduce heat to low, cover, and simmer for 15 minutes or until the liquid is absorbed.
- Fluff with a fork and let cool for 10 minutes.
Tip: Use broth instead of water for extra flavor without added calories.
Step 2: Prepare the Chicken
- Season chicken breasts with a pinch of salt, pepper, and 1/2 tsp dried oregano.
- Heat a large skillet or grill pan over medium heat with 1 tsp olive oil.
- Cook chicken for 6-7 minutes per side or until the internal temperature reaches 165°F (74°C).
- Let the chicken rest for 5 minutes, then slice thinly or cube for easier portioning.
Tip: For juicier chicken, avoid overcooking and let it rest to lock in moisture.
Step 3: Make the Dressing
- In a small bowl, whisk together olive oil, lemon juice, apple cider vinegar, minced garlic, Dijon mustard, oregano, salt, and pepper until emulsified.
- Taste and adjust seasoning if needed.
Tip: Prepare extra dressing and store it separately to drizzle over salads later in the week for maximum freshness.
Step 4: Assemble the Salad
- In a large mixing bowl, combine cooled quinoa, cherry tomatoes, cucumber, red bell pepper, red onion, spinach, and parsley.
- Add sliced chicken and toss gently.
- Drizzle half the dressing over the salad and mix to coat evenly. Reserve the remaining dressing for serving.
- If using, sprinkle feta cheese on top.
Step 5: Portion and Store
- Divide the salad into 4 airtight containers (about 2 cups per serving).
- Store in the refrigerator for up to 4 days.
- When ready to eat, drizzle with reserved dressing and toss lightly.
Storage Tip: Place a paper towel in each container to absorb excess moisture and keep vegetables crisp.
Cooking Tips
- Batch Cooking: Double the recipe to prep for the entire week, but store dressing separately to prevent sogginess.
- Customization: Swap chicken for grilled tofu or shrimp for variety, or add avocado for healthy fats (adjust calorie count accordingly).
- Time-Saver: Use pre-cooked rotisserie chicken (remove skin to reduce fat) or pre-washed vegetables to cut prep time.
Serving Suggestions
- Serve chilled or at room temperature for optimal flavor.
- Pair with a side of fresh fruit, like berries or an apple, for a low-calorie dessert.
- For extra crunch, add a tablespoon of toasted pumpkin seeds or almonds before eating.
Why This Recipe Works for Weight Loss
This salad is designed with weight loss in mind:
- High Protein: Chicken and quinoa provide 32g of protein per serving, promoting satiety and muscle maintenance, as supported by a 2015 study in The American Journal of Clinical Nutrition.
- Fiber-Rich: Quinoa, spinach, and vegetables deliver 5g of fiber, aiding digestion and fullness.
- Low-Calorie Dressing: The lemon-herb dressing uses healthy fats and minimal calories, avoiding sugary store-bought options.
- Portion-Controlled: Pre-portioned containers make it easy to stick to a calorie deficit.
Conclusion
This Chicken and Quinoa Salad is a practical, delicious solution for weight loss meal prep. Its balanced macronutrients, vibrant flavors, and make-ahead convenience make it a staple for anyone looking to eat healthier without sacrificing taste. By incorporating meal prepping into your routine, you’re setting yourself up for success in achieving and maintaining your weight loss goals.
About me
My name is Abigail, and I’m a chef with over 5 years of experience. I studied culinary arts at COTHM, where I built a strong foundation in professional cooking. Over the years, I’ve worked as a master chef in several well-known restaurants and hotels, where people have come to love my recipes. I also enjoy sharing free meal prep ideas to help others make cooking easier and more enjoyable.