Recipe of the month April
Light spring chicken & quinoa bowl
Spring has begun — more light, more energy, and often more motivation to focus more consciously on your health again. This is the perfect time to adjust your diet accordingly: light, nutritious, and quick to prepare.
In this recipe, we have directly incorporated the new guidelines from the Netherlands Nutrition Centre within the Five Food Groups. They have recently updated their recommendations, placing even more emphasis on less meat and more plant-based proteins.
On April 9, the Netherlands Nutrition Centre presented the updated Food Pyramid (Schijf van Vijf). The recommendation is to eat a maximum of 100 grams of lean red meat per week. In doing so, the Nutrition Centre goes further than the Health Council, which in December still advised consuming a maximum of 200 grams of red meat per week.
According to the Netherlands Nutrition Centre, this adjustment is not only better for health but also for the environment. The total meat recommendation thus amounts to a maximum of 300 grams per week, of which 100 grams is red meat and approximately 200 grams is white meat, such as chicken. For fish, a guideline of a maximum of 100 grams per week applies.
At the same time, it remains important that nutrition is practical and feasible in daily life. This recipe addresses that: a strong combination of protein, fiber, and healthy fats — without having to spend hours in the kitchen.
Ingredients (1 person)
- 50 grams of quinoa (uncooked)
- 100 grams chicken fillet
- 75 grams of broccoli
- 50 grams of spinach
- ½ cucumber
- ¼ avocado
- 5 ml olive oil (1 teaspoon)
- Juice of ½ lemon
- Pepper, salt, and garlic powder to taste
Preparation time (±20 minutes)
- Cook the quinoa according to the package instructions (±12 minutes).
- Steam or boil the broccoli for 5 minutes.
- Fry the chicken fillet in a pan with a little olive oil until golden brown and cooked through.
- Cut the cucumber and avocado into pieces.
- Mix the quinoa with spinach, broccoli, and cucumber.
- Add the chicken and avocado.
- Finish with lemon juice, pepper, and salt.
*A complete, fresh meal in 20 minutes.
Nutritional value (per serving)
- Calories: ± 480 kcal
- Protein: 38 g
- Carbohydrates: 40 g
- Fats: 16 g
Energy distribution
- Proteins: ± 32%
- Carbohydrates: ± 33%
- Fats: ± 30%
Why this works
✔ Easily digestible and perfect for spring
✔ High in protein → supports muscle maintenance and recovery
✔ Sufficient fiber → satiety and stable energy
✔ Quick to make → ideal for busy days
Extra tip from RWIJK GYM
Do you want to align even more with current dietary recommendations? Occasionally replace chicken with chickpeas or lentils. This way, you eat more varied meals, increase your fiber intake, and keep up with the latest insights regarding nutrition and health.
Do you also want to learn how to eat healthier, train smarter, and achieve better results without strict diets?
At RWIJK GYM, we coach our members to make the right choices based on their own eating habits that fit their lifestyle and goals. This keeps it practical, achievable, and sustainable. This results in less resistance during the process and a lower risk of relapse, so that you can maintain the results you achieve independently.
Do you want this too? Sign up for an introductory/intake interview and discover what is possible for you.
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