Lemon Garlic Chicken Meal Prep: High Protein, Easy (Print Version)
Lemon Garlic Chicken Meal Prep is high protein and easy. Flavorful chicken with zesty lemon and savory garlic, ideal for healthy weekly meal prep.
# Recipe Info:
Prep Time: 20 Minutes minutes
Cook Time: 25 Minutes minutes
Total Time: 45 minutes
Servings: 4 Servings
Difficulty: Beginner
Cuisine: American
Dietary: Gluten-Free, Dairy-Free
# Ingredients:
→ The Golden Chicken Core
01 -
1 1/2 lbs boneless, skinless chicken breasts
→ Zesty Garlic Infusion
02 -
1/4 cup olive oil
03 -
1/4 cup fresh lemon juice (from 1-2 lemons)
04 -
4 cloves garlic, minced
05 -
1 tsp dried oregano
06 -
1/2 tsp dried thyme
07 -
1 tsp sea salt
08 -
1/2 tsp black pepper
→ Vibrant Veggie Medley
09 -
4 cups broccoli florets (about 1 lb)
10 -
2 large bell peppers (e.g., 1 red, 1 yellow), sliced
→ Fresh Finish
11 -
1/4 cup fresh parsley, chopped, for garnish
12 -
Lemon wedges, for serving
# Instructions:
01 -
In a medium bowl, whisk together 1/4 cup olive oil, 1/4 cup fresh lemon juice, 4 cloves garlic (minced), 1 tsp dried oregano, 1/2 tsp dried thyme, 1 tsp sea salt, and 1/2 tsp black pepper. This forms the flavorful base for your Lemon Garlic Chicken Meal Prep.
02 -
Add 1 1/2 lbs boneless, skinless chicken breasts to the marinade, ensuring each piece is thoroughly coated. Cover the bowl and refrigerate for at least 15 minutes, or up to 30 minutes, to infuse maximum flavor into the chicken.
03 -
Preheat your oven to 400°F. On a large baking sheet, spread out 4 cups broccoli florets and 2 large bell peppers (sliced). Drizzle with a tablespoon of the remaining olive oil (from the 1/4 cup total) and season lightly with salt and pepper.
04 -
Place the marinated 1 1/2 lbs chicken breasts on the same baking sheet with the prepared vegetables, ensuring a single layer for even cooking. Roast for 20-25 minutes, or until the chicken reaches an internal temperature of 165°F and the vegetables are tender-crisp. This step is key for a delicious Lemon Garlic Chicken Meal Prep.
05 -
Remove the baking sheet from the oven. Transfer the cooked chicken breasts to a cutting board and let them rest for 5 minutes. This crucial step helps the chicken retain its juices, ensuring a tender and juicy Lemon Garlic Chicken Meal Prep.
06 -
Slice the rested chicken breasts. Divide the sliced chicken and roasted vegetables evenly among 4 meal prep containers. Garnish each portion with 1/4 cup fresh parsley, chopped, and include lemon wedges for serving.
# Notes:
01 -
For meal prep, store individual portions in airtight containers in the refrigerator for up to 3-4 days. Reheat gently in the microwave or oven.
02 -
Feel free to swap broccoli and bell peppers for other quick-roasting vegetables like asparagus, zucchini, or cherry tomatoes. Adjust roasting time as needed.
03 -
To ensure juicy chicken, use a meat thermometer to check for 165°F internal temperature. Overcooking can lead to dry chicken.
04 -
Serve this high-protein meal prep with a side of quinoa, brown rice, or a light green salad for a more complete and satisfying meal.
# Tools You'll Need:
01 -
Large baking sheet
02 -
Mixing bowls
03 -
Whisk
04 -
Measuring cups and spoons
05 -
Cutting board
06 -
Sharp knife
07 -
Meal prep containers
# Nutrition Facts (Per Serving):
Calories: 482 kcal
Total Fat: 21 g
Total Carbohydrate: 18 g
Protein: 54 g