A balanced, single-bowl meal designed to refuel hard training sessions without dragging you into a food coma. Lean chicken does the protein work, quinoa keeps muscle glycogen topped up, and avocado plus olive oil adds the fats your hormones need.

• High leucine load from chicken kickstarts muscle protein synthesis post-training.
• Quinoa delivers complete plant protein plus low-GI carbs to refill glycogen without a crash.
• Roasted vegetables add polyphenols and fiber that support recovery and gut health.

1. 1

   Whisk marinade ingredients and coat the chicken. Rest 10 minutes at room temperature.

2. 2

   Roast sweet potato and Brussels sprouts at 220 °C / 425 °F for 18 minutes until edges caramelize.

3. 3

   Grill chicken 4–5 minutes per side until internal temperature hits 74 °C / 165 °F. Rest 5 minutes, then slice.

4. 4

   Build the bowl: quinoa base, roasted vegetables, sliced chicken, avocado, arugula on top.

5. 5

   Drizzle tahini dressing, finish with lemon and cracked pepper.

• Dry-brine the chicken with salt for 30 minutes for juicier results.
• Batch-roast vegetables on Sunday - this bowl assembles in under 5 minutes all week.
• Add a soft-boiled egg if you are pushing a hard surplus.