Lemon Garlic Chicken Meal Prep: High Protein Recipe (Print Version)
Flavorful lemon garlic chicken meal prep. Enjoy high protein, healthy meals all week with this easy, delicious recipe. Perfect for busy schedules!
# Recipe Info:
Prep Time: 15 Minutes minutes
Cook Time: 25 Minutes minutes
Total Time: 40 minutes
Servings: 4 Servings
Difficulty: Beginner
Cuisine: American
Dietary: Gluten-Free, Dairy-Free, Low-Calorie
# Ingredients:
→ Zesty Chicken Core
01 -
1 1/2 lbs boneless, skinless chicken breasts
02 -
2 tbsp olive oil
03 -
1/4 cup fresh lemon juice
04 -
4 cloves garlic, minced
05 -
1 tsp dried oregano
06 -
1/2 tsp dried thyme
07 -
1 tsp salt
08 -
1/2 tsp black pepper
→ Vibrant Roasted Veggies
09 -
4 cups broccoli florets
10 -
1 large red bell pepper, chopped into 1-inch pieces
11 -
1 large yellow bell pepper, chopped into 1-inch pieces
12 -
1 tbsp olive oil
13 -
Salt and pepper to taste
→ Fresh Finish & Flavor Boost
14 -
1/2 fresh lemon, sliced (for garnish)
15 -
1/4 cup fresh parsley, chopped (for garnish)
# Instructions:
01 -
Preheat your oven to 400°F. Pat dry 1 1/2 lbs boneless, skinless chicken breasts and slice them into 1-inch thick cutlets for even cooking. This ensures your Lemon Garlic Chicken Meal Prep: High Protein & Flavorful cooks perfectly.
02 -
In a medium bowl, combine the chicken with 2 tbsp olive oil, 1/4 cup fresh lemon juice, 4 cloves minced garlic, 1 tsp dried oregano, 1/2 tsp dried thyme, 1 tsp salt, and 1/2 tsp black pepper. Toss to coat thoroughly, ensuring every piece is flavored for your Lemon Garlic Chicken Meal Prep: High Protein & Flavorful.
03 -
On a large baking sheet, combine 4 cups broccoli florets, 1 large red bell pepper, and 1 large yellow bell pepper (chopped into 1-inch pieces). Drizzle with 1 tbsp olive oil, and season with salt and pepper to taste. Toss well to coat.
04 -
Place the marinated chicken on the same baking sheet, ensuring it's in a single layer alongside the seasoned vegetables. Roast in the preheated oven for 12-15 minutes. This initial roast sets the stage for a delicious Lemon Garlic Chicken Meal Prep: High Protein & Flavorful.
05 -
Carefully flip the chicken and vegetables. Continue roasting for another 10-12 minutes, or until the chicken reaches an internal temperature of 165°F and the vegetables are tender-crisp.
06 -
Remove the baking sheet from the oven. Let the chicken rest for 5 minutes before slicing. Garnish your Lemon Garlic Chicken Meal Prep: High Protein & Flavorful with 1/2 fresh lemon slices and 1/4 cup fresh chopped parsley before serving.
# Notes:
01 -
Store individual portions in airtight containers in the refrigerator for up to 4 days. Reheat gently in the microwave or oven.
02 -
Feel free to swap vegetables! Asparagus, zucchini, or cherry tomatoes are excellent additions. For a spicy kick, add a pinch of red pepper flakes to the chicken marinade.
03 -
Serve this meal prep as is for a low-carb option, or pair it with quinoa, brown rice, or a side salad for a more complete meal.
04 -
Avoid overcrowding your baking sheet to ensure the chicken sears and the vegetables roast instead of steam. Use two sheets if necessary for optimal results.
# Tools You'll Need:
01 -
Large baking sheet
02 -
Mixing bowls
03 -
Measuring cups and spoons
04 -
Cutting board
05 -
Chef's knife
06 -
Meal prep containers
# Nutrition Facts (Per Serving):
Calories: 360 kcal
Total Fat: 14 g
Total Carbohydrate: 18 g
Protein: 40 g