Lean Lunch Luxe—Lunch for 1
“Lean Lunch Luxe” is a low-calorie, satisfying Mediterranean lunch, packed with fresh vegetables, lean proteins, and healthy fats. This meal offers a balance of flavors and nutrients, ensuring you stay full without compromising on your calorie count. Perfect for a light yet luxurious midday meal.
Do This With That Stuff
- ‘Place your grill pan on the stove and preheat it over medium heat
- Once heated, add the sliced chicken breast to the grill pan
- Grill each side of the chicken for about 5-7 minutes, or until fully cooked and slightly charred
- Remove the chicken from the grill pan and set it aside to cool
- While the chicken is cooling, prepare your salad ingredients
- On your cutting board, use your kitchen knife to halve the cherry tomatoes, slice the cucumber, and thinly slice the red onion
- In a large salad bowl, combine 1 cup of washed mixed salad greens, halved cherry tomatoes, sliced cucumber, and thinly sliced red onion
- Add in 5 pitted kalamata olives and 2 tbsp of crumbled feta cheese to the salad bowl
- Slice your cooled grilled chicken breast into thin strips and add it to the salad bowl as well
- In a small bowl, prepare your dressing by combining 1 tbsp of extra virgin olive oil and 1 tbsp of freshly squeezed lemon juice using your citrus juicer Add in 1/4 tsp of dried oregano using your 1/4 teaspoon measure Season with salt and pepper to taste Stir well until all ingredients are combined properly
- Pour this dressing over the salad in the large bowl Toss everything together until all ingredients are evenly coated with dressing’
Obvious and Not So Obvious Variations and Pairings
☕ Bitter
- Add 1/4 cup of radicchio, chopped
- Add 1/4 cup of endive, chopped
- Increase the red onion to 1/2 cup
- Replace lemon juice with 2 tbsp of grapefruit juice
- Add 1 tsp of mustard greens, chopped
- Add a pinch of turmeric
🧂 Salty
- Increase the feta cheese to 3 tbsp
- Add 1/2 tsp capers
- Increase the kalamata olives to 8
- Add 1/4 cup of diced anchovies
- Replace salt to taste with 1/2 tsp sea salt
🍋 Sour
- Increase the lemon juice to 2 tbsp
- Add 1 tbsp of white wine vinegar
- Add 1/4 cup of pickled capers
- Replace feta cheese with goat cheese
🌶️ Spicy
- Add 1/2 tsp of crushed red pepper flakes
- Add 1/4 tsp of cayenne pepper
- Increase the dried oregano to 1/2 tsp
- Add 1 clove of minced garlic to the dressing
- Add 1/2 tsp of paprika to the chicken before grilling
🍬 Sweet
- ‘Add 1/4 cup of sliced strawberries
- Add 1/4 cup of diced mango
- Increase the cherry tomatoes to 3/4 cup
- Replace lemon juice with 2 tbsp of orange juice
- Add 1 tsp of honey to the dressing’
🍄 Umami
- ‘Add 1/2 cup of sliced mushrooms
- Add 1 tbsp of soy sauce to the dressing
- Increase the amount of kalamata olives to 10
- Add 1/2 tsp of anchovy paste to the dressing
- Replace grilled chicken with grilled salmon’
🍸 Alcoholic
- ‘Greek White Wine (Assyrtiko): The acidity and mineral notes in this wine complement the fresh flavors of the salad and the tanginess of the feta cheese
- Rosé Wine: Its light, fruity notes balance the grilled chicken and enhance the overall Mediterranean feel of the dish
- Ouzo: This traditional Greek spirit, served chilled, can cut through the richness of the feta cheese and olives while accentuating the flavors of grilled chicken’
🥤 Non Alcoholic
- ‘Sparkling Water with Lemon: The bubbles and acidity from the lemon in the water can help to cleanse the palate, enhancing the fresh flavors of the salad
- Mint Iced Tea: The cooling mint flavor complements the Mediterranean ingredients, while the tea provides a refreshing contrast to the grilled chicken
- Pomegranate Juice: The sweet and tart flavor of pomegranate pairs well with the savory elements of this dish, particularly the feta cheese and kalamata olives’
🥓 Keto
- Increase the grilled chicken breast to 1 cup
- Increase the extra virgin olive oil to 2 tbsp
- Remove cherry tomatoes
- Decrease the red onion to 2 tbsp
- Increase the feta cheese to 1/4 cup
- Add 1/4 cup of sliced avocado
🍆 Mediterranean
- Replace grilled chicken breast with 1/2 cup of chickpeas
- Add 1/4 cup of diced bell peppers
- Increase kalamata olives to 10
- Add 1 tbsp of chopped fresh parsley
- Replace dried oregano with 1/4 tsp of za’atar spice mix
🥑 Paleo
- Remove 2 tbsp feta cheese
- Replace 1/2 cup grilled chicken breast with 1/2 cup grilled turkey breast
🐟 Pescatarian
- Remove grilled chicken breast
- Add 1/2 cup grilled shrimp
🌱 Vegan
- Remove grilled chicken breast
- Replace 2 tbsp feta cheese with 2 tbsp vegan cheese
- Replace the grill pan with a regular pan
🥦 Vegetarian
- Remove grilled chicken breast
- Add 1/2 cup grilled halloumi cheese, sliced
🥩 Whole30
- Remove 2 tbsp feta cheese
- Replace 1/2 cup grilled chicken breast with 1/2 cup grilled chicken breast, no added sugar or sulfites
🧠 Brain Health
- Add 1/4 cup of walnuts, chopped
- Add 1/4 cup of blueberries
- Replace grilled chicken breast with 1/2 cup of grilled salmon
- Increase extra virgin olive oil to 2 tbsp
- Add 1 tbsp of ground flaxseed
🌾 Celiac Disease
- No changes necessary. The recipe is already celiac disease friendly as it does not contain any gluten-containing ingredients.
💩 Crohns Disease
- Remove red onion
- Replace cherry tomatoes with bell peppers
- Replace cucumber with zucchini
- Decrease feta cheese to 1 tbsp
- Remove kalamata olives
- Replace lemon juice with apple cider vinegar
🩸 Diabetes
- Remove feta cheese
- Add 1/4 cup of avocado, sliced
- Replace kalamata olives with 1/4 cup of bell peppers, chopped
🍞 Gluten Intolerance
- No changes necessary. The recipe is already gluten-free.
🫀 Heart Disease
- Remove feta cheese
- Replace grilled chicken breast with grilled salmon for omega-3 fatty acids
- Replace extra virgin olive oil with avocado oil for higher monounsaturated fats
- Add 1/4 cup of sliced avocados for monounsaturated fats
- Add 1 tablespoon of ground flaxseeds for fiber and omega-3 fatty acids
- Decrease kalamata olives to 2 for lower sodium content
❤️ Heart Health
- Remove feta cheese
- Replace grilled chicken breast with grilled salmon for omega-3 fatty acids
- Increase extra virgin olive oil to 2 tbsp for healthy fats
- Add 1/4 cup of chopped walnuts for additional heart-healthy fats
- Add 1/2 cup of cooked quinoa for added fiber and protein
🧂 High Blood Pressure
- Remove Salt to taste
- Replace feta cheese with low-sodium feta cheese
- Replace kalamata olives with low-sodium olives
- Add 1/4 cup of sliced bell peppers
- Add 1 tbsp of unsalted almonds, chopped
🍔 High Cholesterol
- ‘Remove feta cheese
- Replace grilled chicken breast with grilled salmon, 1/2 cup
- Increase mixed salad greens to 2 cups
- Add 1/4 cup of avocado slices
- Replace extra virgin olive oil with flaxseed oil, 1 tbsp’
🦠 Immune System
- ‘Add 1/2 cup of sliced bell peppers
- Add 1/4 cup of chopped garlic
- Increase the lemon juice to 2 tbsp
- Add 1/2 tsp of turmeric powder
- Add 1/4 cup of chopped ginger
- Replace grilled chicken breast with grilled salmon’
🚽 Irritable Bowel Syndrome
- Remove red onion
- Decrease cherry tomatoes to 1/4 cup
- Remove kalamata olives
- Replace feta cheese with lactose-free cheese, 2 tbsp
- Replace mixed salad greens with spinach, 1 cup
💧 Kidney Disease
- ‘Remove Salt
- Decrease the feta cheese to 1 tbsp
- Remove kalamata olives
- Replace grilled chicken breast with 1/2 cup of grilled tofu’
🐄 Lactose Intolerance
- Remove 2 tbsp feta cheese
- Add 2 tbsp lactose-free cheese, crumbled
🍺 Liver Disease
- Remove feta cheese
- Decrease extra virgin olive oil to 1/2 tbsp
- Remove salt
🤰 Pregnancy
- Replace grilled chicken breast with 1/2 cup grilled salmon
- Increase feta cheese to 3 tbsp
- Add 1/4 cup cooked quinoa
- Add 1/4 cup sliced avocado
Beti’s Reflections
Picture this: I was strolling through the vibrant markets of Santorini, the air filled with the aroma of fresh produce and sizzling grilled meats. That’s when I stumbled upon this gem, a Mediterranean Chicken Salad Recipe that locals lovingly referred to as “Lean Lunch Luxe”. It was love at first bite, and I knew I had to share it with my fellow food enthusiasts back home.
Lean Lunch Luxe is a delightful Mediterranean dish that serves one. It’s perfect for those who are watching their calorie intake but don’t want to compromise on flavor or satisfaction. However, it does contain dairy and meat, so it might not be suitable for vegans or vegetarians.
This Healthy Grilled Chicken Salad is a symphony of fresh ingredients: crisp mixed salad greens, juicy cherry tomatoes, crunchy cucumber slices, and thinly sliced red onion. The star of the show is the grilled chicken breast – lean protein that keeps you satiated without weighing you down. A sprinkle of crumbled feta cheese adds a tangy kick while kalamata olives lend a briny depth to the mix. The dressing is simple yet flavorful – extra virgin olive oil mixed with freshly squeezed lemon juice and dried oregano – enhancing the natural flavors of this Easy Feta Cheese Salad.
Making this Low Calorie Mediterranean Meal is as easy as it gets! Start by grilling your chicken breast until it’s slightly charred and fully cooked through – about 5-7 minutes per side should do it. While your chicken cools down, prepare your salad ingredients: halve those cherry tomatoes, slice up your cucumber and red onion, then toss them together with mixed greens in a large salad bowl. Add in your kalamata olives and crumbled feta cheese for that authentic Mediterranean touch! For the dressing, simply combine extra virgin olive oil with freshly squeezed lemon juice (a citrus juicer will come in handy here), dried oregano, salt, and pepper in a small bowl. Pour this over your salad ingredients and give everything a good toss until evenly coated.
And there you have it! Your very own Homemade Mediterranean Cuisine right at home – Lean Lunch Luxe! This Grilled Chicken and Feta Salad is not just another Healthy Lunch Recipe; it’s an experience that transports you straight to the heart of Santorini with every bite! So why wait? Dive into this Easy Mediterranean Salad Recipe today for a quick yet luxurious lunch break.
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