Macro Monday - Greek Chicken Meal Prep Bowl - IIFYM

January 13, 2021
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Let CrossFit Soda City make this week's eating EASY with a Macro Monday portioned out recipe for Greek Chicken Meal Prep Bowl!

Greek Chicken Meal Prep Bowl Macro Monday IIFYM CrossFit Soda City

Macro Monday, 3/5/2018, Greek Chicken Meal Prep Bowl, IIFYM

Nutritional Facts:

Yields: 4 serving

Calories: 442

Carbohydrates: 37g

Protein: 36g

Fat: 13.5g


• 1 cup greek yogurt

• 1 cucumber

• 1 tsp garlic powder, divided

• 2½ tsp salt, divided

• 3 Tbsp. extra virgin olive oil, divided

• 1 Tbsp. white vinegar

• 1 Tbsp. dill, (minced fresh dill, dried dill weed, or dill paste all work fine)

• 1 lb. boneless, skinless chicken breasts cut into 4- 4oz. portions

• Non-stick cooking spray

• ¾ Tbsp. Italian seasoning

• ½ tsp corn starch

• ½ tsp black pepper

• ½ tsp onion powder

• ½ tsp paprika

• ¼ tsp ground cinnamon

• ¼ tsp ground nutmeg

• 1 cup dried farro (or other whole grain like quinoa or brown rice)

• 15-20 cherry tomatoes, quartered

• ¼ red onion, diced

• 15-20 pitted & halved black olives, chopped

• 1 Tbsp. red wine vinegar

• 1 lemon, juiced


1. To make the homemade tzatziki: grate ½ a cucumber and transfer to a fine mesh strainer. Using several paper towels, squeeze all the extra water out of the cucumber.

2. Add the shredded cucumber to a medium bowl with the greek yogurt, ½ tsp garlic powder, ½ tsp salt, 2 Tbsp. extra virgin olive oil, 1 Tbsp. white vinegar, and 1 Tbsp. dill. Stir, and cover in the fridge until ready to use.

3. Preheat your oven to 450 degrees, and line a baking sheet with aluminum foil or parchment paper and spray with non-stick cooking spray.

4. To make the greek seasoning, combine 1 tsp salt, ¾ Tbsp. Italian seasoning,1 tsp garlic powder, ½ tsp corn starch, ½ tsp black pepper, ½ tsp onion powder, ½ tsp paprika, ¼ tsp ground cinnamon, and ¼ tsp ground nutmeg.

5. Lay the 4 chicken breast portions on the baking sheet and coat evenly with the greek seasoning. Spray again with non-stick cooking spray and bake the chicken in the oven for 15-20 minutes, or until cooked through.

6. Meanwhile, cook your farro or other whole grain according to package directions.

7. Make your greek salad: dice the other half of the cucumber, quarter the cherry tomatoes, dice your red onion, and chop the olives. Mix all the ingredients together in a large bowl.

8. Season the salad with 1 tsp salt, some freshly cracked black pepper, 1 Tbsp. olive oil, 1 Tbsp. red wine vinegar, and the juice of one lemon. Stir.

9. Portion everything evenly among 4 tupperware containers, (or plates if you want to eat it now!). ½ cup cooked farro, 1 chicken breast, ¼ of the greek salad, and ¼ of the tzatziki.

10. Keep covered in the fridge for lunches all week!

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