Chicken Quinoa Power Bowl

The One-Bowl Power Lunch That Nails Your Macros
This is a fast, simple meal that works. It's balanced, tastes good, and won't mess with your blood sugar. It’s designed to fit right into a fat-loss or maintenance plan without the crash. Nothing flashy—just the right numbers and a solid lunch you’ll actually want to eat.

The macronutrient ratio is built for purpose: 50% net carbohydrates for energy and glycogen, 30% protein to maintain muscle and boost thermic effect, and 20% fat to keep hormones functioning and hunger under control. We’re counting net carbs, so fiber doesn’t factor into the total—your gut microbiome handles that, not your pancreas.

Here's the breakdown for a single meal that totals around 346 calories. The ingredients are basic, and the prep is minimal if the chicken is already cooked. Everything goes into one bowl, and you're done.

Ingredients:
Cooked quinoa – ½ cup (92g)
Grilled chicken breast – 3 oz
Black beans, canned and drained – ½ cup
Avocado, sliced – ¼ medium
Fresh tomato salsa – 1 tbsp

Calories and Macros:
Quinoa: 111 kcal | 17.5g net carbs | 4g protein | 2g fat
Chicken: 128 kcal | 0g carbs | 26g protein | 2.7g fat
Beans: 114 kcal | 13g net carbs | 7.5g protein | 0.5g fat
Avocado: 57 kcal | 1g net carbs | 0.75g protein | 5g fat
Salsa: 5 kcal | 0.5g net carbs | 0g protein | 0g fat

Totals:
346 kcal | 44g net carbs | 26g protein | 8g fat

To assemble it, layer the quinoa and black beans in a bowl. Add the chicken over the top, then the avocado slices. Spoon on the salsa, squeeze in a little lime if you have it, and toss on some cumin or fresh cilantro if you're feeling fancy. Eat it cold or microwave it for 30 to 45 seconds if you want it warm.

This is the kind of lunch that holds you over, fuels your metabolism, and keeps your glucose in check. You don’t need a spreadsheet or a scale to make it work. Just make the bowl, eat, and move on.