Mediterranean Power Bowl for Healthy Aging

Why it works:

• Protein: Lentils + grilled salmon = steady energy + muscle support
  
  

• Fiber: Quinoa, lentils, and veggies for gut + blood sugar balance
  
  

• Healthy Fats: Olive oil + salmon to support heart and brain health
  
  

• B12 boost: Salmon provides an excellent source
  
  

Ingredients (Serves 2):

• 1 cup cooked quinoa (fiber + complete plant protein)
  
  

• ½ cup cooked lentils (extra protein + gut-friendly fiber)
  
  

• 2 salmon fillets (4–6 oz each)
  
  

• 2 cups mixed greens (spinach, arugula, or kale)
  
  

• 1 cup cherry tomatoes, halved
  
  

• ½ cucumber, sliced
  
  

• 1 small roasted red pepper, chopped
  
  

• 2 tbsp extra-virgin olive oil
  
  

• Juice of 1 lemon
  
  

• 1 tsp dried oregano
  
  

• Salt + pepper to taste
  
  

• Optional: sprinkle of feta cheese or toasted pumpkin seeds for extra protein and flavor
  
  

Instructions:

1. Cook the base: Prepare quinoa and lentils ahead of time for quick assembly.
   
   

2. Grill the salmon: Season fillets with olive oil, lemon, oregano, salt, and pepper. Grill or bake at 400°F for 12–15 minutes, until flaky.
   
   

3. Assemble the bowl: Divide greens, quinoa, lentils, tomatoes, cucumber, and roasted pepper between bowls.
   
   

4. Top with protein: Place salmon on top. Drizzle with extra olive oil and lemon juice.
   
   

5. Finish strong: Add feta or pumpkin seeds for a boost of flavor and nutrients.
   
   

Nutrition Benefits:

• Balanced protein at every layer (salmon, lentils, quinoa).
  
  

• High fiber for gut health + blood sugar balance.
  
  

• Healthy fats for heart and brain protection.
  
  

• Vibrant veggies for antioxidants that support aging gracefully.