Mediterranean Chicken Couscous Bowl (The Perfect Lunch or Dinner)
Why this bowl works so well
This Mediterranean-style bowl is one of those meals that feels light but deeply satisfying. It’s rich in protein, fiber, and micronutrients that support digestion, hormone balance, and muscle recovery without feeling heavy or restrictive.
It’s ideal for lunch or dinner, especially if you’re active, managing stress, or focused on maintaining steady energy throughout the day.
Ingredients (1 large bowl)
Couscous (dry) – 1/2 cup, cooked
Grilled chicken breast – 200 g, sliced
Cherry tomatoes – 1/2 cup
Red onion – 1/4 cup, thinly sliced
Mushrooms – 1/2 cup, grilled
Red & green bell peppers – 1/2 cup, grilled
Chickpeas (cooked) – 1/3 cup
Fresh spinach – 1 cup
Feta cheese crumbles – 1 tbsp (15 g)
Balsamic Honey Dressing (Optional):
Balsamic vinegar – 1 tbsp
Olive oil – 1 tsp
Honey – 1 tsp
Salt & pepper – to taste
How to make it
Cook couscous according to package instructions. Fluff and allow to cool slightly.
Grill or bake chicken breast until fully cooked. Rest for 5 minutes, then slice.
Grill mushrooms and peppers until tender and lightly caramelized.
Whisk all dressing ingredients until emulsified.
Assemble the bowl: couscous base, spinach, vegetables, chickpeas, chicken, and feta.
Finish with dressing just before serving.
Estimated nutrition & macros (approx.)
Calories: ~625–675 kcal
Protein: ~55–58 g
Carbohydrates: ~55–60 g
Fats: ~20–22 g
Fiber: ~10–12 g
Key micronutrients: Iron, magnesium, folate, vitamin C, zinc, selenium
Women’s health & nutrition benefits
Chicken breast: Lean protein to support muscle tone, metabolic health, and satiety—especially important for women in their 30s and beyond.
Couscous: Provides easily digestible carbohydrates and B vitamins to support energy and nervous system health.
Chickpeas: High in fiber and plant protein to support gut health, blood sugar balance, and estrogen metabolism.
Spinach: Rich in iron, magnesium, and folate—nutrients that support energy levels, PMS symptoms, and stress resilience.
Bell peppers & tomatoes: Vitamin C–rich foods that support collagen production, skin health, and immune function.
Mushrooms: Provide antioxidants and compounds that support immune and hormonal health.
Feta cheese: Adds calcium and probiotics for bone strength and gut health.
Olive oil & balsamic: Support heart health, digestion, and anti-inflammatory balance.
