Don't miss out on my next spiritual retreat. June 7 – 9th, 2024. Sign me up!
Dinner / Healthy Lunch Recipes / Meal Prep / Plant-based

Big Mediterranean Bowl

View recipe

This flavourful Big Mediterranean Bowl is loaded with plant-based protein, healthy fats, and fibre that will keep you satisfied and fuller longer. When it comes to nourishing your gut microbiome you want a lot of diversity in the types of plant foods you are consuming. I love bowls because they are an easy way to add in five to ten different plants in at one single meal. This week see how many different plants you can get into each one of your meals.

People around the mediterranean traditionally follow a diet that is high in plant-based whole foods, like plant-protein, nuts, seeds, legumes, fruits, vegetables and real whole grains. I vibe with style of eating because when you eat more real whole foods you nourish your body with more nutrients and you have more energy. Most diets can fall into a restriction mentality or teach you foods that you can or cannot have, this mindset is negative and will inevitably self-destruct because it is hard to sustain. When I work with coaching clients one of the focuses around nutrition is thinking about the abundance that YOU GET TO add in. This beautiful bowl shows exactly what I am talking about. No we are not skimping out on protein for fats to save calories, because that leads to feeling unsatisfied and can lead to cravings for more food. When you load a bowl with healthy protein, fats and fibre you feel satisfied, like you truly are nourished like a goddess. If you want to check out more mediterranean meals check out this Cookbook:

I love to meal prep a pot of Quinoa on Sunday’s so I can easily toss some into a bowl or salad to add in healthy protein and nutrients. I usually cook 1 cup quinoa with 2 cups broth so it has a little flavour. I love Bob’s Red Mills Tri-coloured Quinoa

When it comes to healthy and intuitive eating focus less on calorie counting and more on nutrient counting.

Chickpeas are a great source of carbohydrates, plant-based protein, fibre and a little iron and potassium. Quinoa is a superfood and a complete plant-based protein source, meaning it contains all nine essential amino acids. It is also a great source of fibre, B vitamins, and iron. Two excellent protein sources for meatless meals, there are so many good plant-based protein sources you can experiment with and enjoy.

This Recipe is:

  • plant-based
  • loaded with fibre
  • gluten-free
  • nut-free
  • delicious

The Recipe


Big Mediterranean Bowl

Makes: 1 serving

Prep Time: 10 minutes


1-2 cups greens (romaine lettuce, spring mix, baby spinach or kale)

1/4-1/2 cup cooked quinoa

1/2 cup cooked chickpeas

1/4 cup diced cucumbers

1/4 cup diced tomatoes or cherry tomatoes

2 green onions, sliced (or 1/4 cup diced red onion)

3 tablespoons hummus with a drizzle of olive oil or 2-3 olives

  1. In a medium sized bowl add in your favourite greens, covering 1/3 of the outside of the bowl. Add in cooked quinoa, diced tomatoes, diced cucumber, diced green or red onion, and chickpeas. If you are using canned, drain, rinse and pat dry.
  2. In the middle of the bowl add your favourite hummus and either a drizzle of olive oil or diced olives. Mix and enjoy.

If you make this recipe I would love to hear what you think in the comments below or tag me in your pictures over on social media @pam_rocca.

As always sharing is caring, if you know someone who would love this recipe I would so appreciate you sharing it with them.

With Love,