Meal Prep Weight Loss Recipe for Women Over 40: Quinoa Chicken Power Bowls

For women over 40, maintaining a healthy weight while balancing a busy lifestyle can be challenging. Hormonal changes, slower metabolism, and time constraints often make weight loss feel daunting. This Quinoa Chicken Power Bowl recipe is designed to support weight loss goals with nutrient-dense, high-protein, and fiber-rich ingredients that promote satiety and energy balance. Created with input from nutritionist Dr. Sarah Thompson, who specializes in women’s health, this meal prep recipe is easy to prepare, flavorful, and optimized for portion control. Each bowl is vibrant, satisfying, and tailored to support metabolic health and muscle maintenance—key priorities for women in this age group.

Why This Recipe Works for Weight Loss

This recipe focuses on:

• High Protein: Lean chicken breast supports muscle retention and keeps you full longer.
• Complex Carbs: Quinoa provides sustained energy without spiking blood sugar.
• Healthy Fats: Avocado and olive oil offer heart-healthy fats that aid hormone balance.
• Fiber-Rich Veggies: Non-starchy vegetables like kale and bell peppers promote digestion and fullness.

According to a 2023 study in The Journal of Nutrition, high-protein, fiber-rich diets improve satiety and reduce caloric intake, which is particularly effective for women over 40 experiencing metabolic shifts.

Ingredients (Makes 4 Servings)

• Protein:
  • 1 lb (450g) boneless, skinless chicken breast
  • 1 tbsp olive oil
  • 1 tsp smoked paprika
  • 1 tsp garlic powder
  • 1/2 tsp ground cumin
  • Salt and black pepper to taste
• Grain:
  • 1 cup (185g) quinoa (dry), rinsed
  • 2 cups (480ml) low-sodium chicken or vegetable broth
• Vegetables:
  • 2 cups (60g) chopped kale, stems removed
  • 1 red bell pepper, diced
  • 1 cup (150g) cherry tomatoes, halved
  • 1 medium cucumber, sliced
• Healthy Fat:
  • 1 medium avocado, sliced
  • 2 tbsp olive oil (for dressing)
• Dressing:
  • Juice of 1 lemon (about 2 tbsp)
  • 1 tbsp apple cider vinegar
  • 1 tsp Dijon mustard
  • 1 garlic clove, minced
  • Salt and pepper to taste

Equipment Needed

• Medium saucepan (for quinoa)
• Large skillet (for chicken)
• Mixing bowl (for dressing)
• 4 meal prep containers (glass recommended for reheating)
• Cutting board and knife
• Measuring cups and spoons

Step-by-Step Instructions

Step 1: Cook the Quinoa

1. Rinse 1 cup of quinoa under cold water to remove its natural bitterness.
2. In a medium saucepan, bring 2 cups of low-sodium broth to a boil.
3. Add quinoa, reduce heat to low, cover, and simmer for 15 minutes or until the liquid is absorbed.
4. Fluff with a fork and set aside to cool.

Tip: Quinoa can be cooked in advance and stored in the fridge for up to 5 days, saving prep time.

Step 2: Prepare the Chicken

1. Pat the chicken breasts dry and season with smoked paprika, garlic powder, cumin, salt, and pepper.
2. Heat 1 tbsp olive oil in a large skillet over medium heat.
3. Add chicken and cook for 6–7 minutes per side, or until the internal temperature reaches 165°F (74°C).
4. Remove from heat, let rest for 5 minutes, then slice into strips.

Tip: Use a meat thermometer to avoid overcooking, which keeps chicken juicy for meal prep.

Step 3: Prep the Vegetables

1. Wash and chop kale, removing tough stems. Massage kale with a pinch of salt for 1–2 minutes to soften.
2. Dice the red bell pepper, halve the cherry tomatoes, and slice the cucumber.
3. Set vegetables aside in separate bowls for easy assembly.

Tip: Massaging kale reduces its bitterness and improves texture, making it more palatable in raw form.

Step 4: Make the Dressing

1. In a small bowl, whisk together lemon juice, apple cider vinegar, Dijon mustard, minced garlic, and 2 tbsp olive oil.
2. Season with salt and pepper to taste.
3. Store in a small jar or container for portioning during assembly.

Tip: Double the dressing recipe and store extra in the fridge for up to a week to use on other salads.

Step 5: Assemble the Power Bowls

1. Divide cooked quinoa evenly among 4 meal prep containers (about 1/2 cup per container).
2. Add 1/4 of the sliced chicken to each container.
3. Arrange kale, bell pepper, cherry tomatoes, and cucumber in sections for a colorful presentation.
4. Top each bowl with 1/4 of the sliced avocado.
5. Store dressing separately in small containers to prevent sogginess.

Tip: Keep avocado fresh by tossing slices in a little lemon juice before adding to bowls.

Step 6: Storage and Reheating

• Store bowls in airtight glass containers in the refrigerator for up to 4 days.
• To reheat, microwave the quinoa and chicken for 1–2 minutes, then add cold veggies and dressing.
• Alternatively, enjoy cold as a salad for a refreshing lunch.

Nutritional Information (Per Serving)

• Calories: 420 kcal
• Protein: 32g
• Carbohydrates: 38g (Fiber: 8g, Sugars: 4g)
• Fat: 18g (Saturated: 2.5g)
• Sodium: 320mg
• Key Nutrients: Vitamin A (kale, bell pepper), Vitamin C (bell pepper, tomatoes), Healthy fats (avocado, olive oil)

Note: Nutritional values are approximate and may vary based on ingredient brands. Consult a dietitian for precise dietary needs.

Cooking Tips for Success

• Batch Cooking: Double the recipe to prep for the entire week, but freeze extra portions to maintain freshness beyond 4 days.
• Flavor Boost: Add fresh herbs like cilantro or parsley for extra flavor without calories.
• Portion Control: Use a kitchen scale to ensure consistent portion sizes, which is critical for weight loss.
• Time-Saver: Prep veggies while quinoa cooks to streamline the process.

Serving Suggestions

• Warm or Cold: Enjoy warm for dinner or cold for a quick lunch.
• Pairings: Serve with a side of herbal tea or sparkling water with lemon for hydration.
• Variations: Swap chicken for grilled tofu or shrimp for dietary preferences. Replace quinoa with farro or brown rice for variety.

Why Women Over 40 Love This Recipe

Dr. Sarah Thompson, a registered dietitian with over 15 years of experience, explains: “Women over 40 benefit from meals that balance protein, fiber, and healthy fats to stabilize blood sugar and support muscle maintenance. This recipe is portion-controlled, nutrient-dense, and easy to fit into a busy lifestyle.” The combination of lean protein and fiber helps curb cravings, while the vibrant presentation makes healthy eating enjoyable.

Final Thoughts

This Quinoa Chicken Power Bowl is a game-changer for women over 40 looking to lose weight without sacrificing flavor or time. With its balanced macronutrients, vibrant presentation, and meal prep convenience, it’s a recipe you’ll return to weekly. Share your variations or tips in the comments below, and happy prepping!

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.