Whisk together the olive oil, lemon juice, minced garlic, oregano, parsley, red pepper flakes, salt, black pepper, garlic powder, onion powder, and smoked paprika in a medium bowl until well combined. The acidity from fresh lemon juice is crucial here—it brightens the entire dish and helps the flavors meld together. Divide the dressing in half, reserving one portion for drizzling over the finished bowls and using the other half to marinate the chicken.

Preheat your oven to 375°F. Cut the chicken breasts into 1-inch cubes and place them in a baking dish. Pour the first half of the dressing over the chicken, tossing gently to coat evenly. This allows the flavors to penetrate the meat as it cooks. Roast for 20-30 minutes until the internal temperature reaches 165°F when checked with a meat thermometer. I like to use a meat thermometer to avoid overcooking—even a few minutes can dry out the chicken.

While the chicken roasts, cook the quinoa according to package directions (typically 15 minutes), then fluff with a fork and set aside to cool slightly. As the quinoa cooks, prepare all the vegetables: dice the cucumber into 1/2-inch pieces, halve the cherry tomatoes lengthwise, thinly slice the red onion into half-moons, and have the spinach, Kalamata olives, and roasted red peppers ready. Having everything prepped before assembly ensures your bowls come together quickly and you can portion everything evenly across your meal prep containers.

Remove the roasted chicken from the oven and let it rest for 10 minutes before serving. This resting period allows the juices to redistribute throughout the meat, keeping each bite tender and moist. After resting, the chicken cubes should be perfectly cooked and flavorful from the Mediterranean dressing.

Divide the fresh spinach evenly among your meal prep containers or bowls as the base layer. Layer the cooked quinoa from Step 3 on top of the spinach, then add the roasted chicken from Step 4. Arrange the prepared vegetables—cucumber, cherry tomatoes, red onion, Kalamata olives, and roasted red peppers—around the bowl in sections or mixed together, depending on your preference. Drizzle each bowl with the reserved dressing from Step 1, add a dollop of hummus, and top with crumbled feta cheese. For meal prep, I like to keep the dressing separate in small containers and add it just before eating to keep the greens crisp throughout the week.