Make 5 Meals In 35 Minutes With This Lemon Chicken Meal Prep
Meal prep is about making our lives easier, saving money, portion control, and control of cravings and temptations. This delicious lemon chicken meal prep is done in 35 minutes or less to set you up for the whole week and the portion sizes are filling. Nothing is worse than still being hungry after eating a delicious meal, whether it be breakfast, lunch, or dinner.
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Recipe –
Makes 5 Containers (Meal Prep Containers) – />
Ingredients –
2 1/2 Tbsp (50ml) – Olive Oil, Divided
2 – Large Heads Broccoli, Florets & Stems Trimmed
250g (8.82oz) – Green Beans, Top & Tailed
1kg (2.2lbs) – Chicken Thigh, Boneless & Skinless, diced
1/2 Cup (125m) – Chicken Stock
3 – Garlic Cloves, Minced
2 – Lemons, Juiced
1/3 Cup (80g) – Honey
1 tsp (2.5g) – Onion Powder
1 1/2 Tbsp (30ml) – Soy Sauce
2 tsp (10ml) – Sesame Oil
1 1/2 Tbsp (12g) – Corn Flour
Seasoning To Taste
Basmati Rice –
350g (12.35oz) – Basmati Rice, Washed
700ml (700g) – Cold Water
Salt To Taste
Recipe Notes & Nutrition –
The broccoli and beans can be replaced with a wide variety of your favourite vegetables. Below is a list of substitutes that work well.
Aubergine (Eggplant)
Zucchini (Courgette)
Carrots
Bok Choy
Pak Choy
Silverbeet
Spinach
Peas & Corn
Bell Pepper (Capsicum)
Pumpkin (Squash)
Chicken Breast Instead of Thighs –
This recipe can be made with chicken breast instead of thighs. To do so, prepare the chicken using the same method but cook the chicken for 6 minutes instead of 10 minutes. Follow the remaining steps as per normal.
Nutrition Values –
Broccoli & Beans –
Portion Size – 130g (4.58oz)
Servings – 5
Calories – 67
Fats – 3g
Protein – 3g
Carbs – 9g
Macros = Per Portion
Basmati Rice –
Portion Size – 210g (7.4oz)
Servings – 5
Calories – 256
Fats – 0.5g
Protein – 5g
Carbs – 56g
Macros = Per Portion
Lemon Chicken –
Portion Size – 200g (7.05oz)
Servings – 5
Calories – 547
Fats – 38g
Protein – 34g
Carbs – 17g
Macros = Per Portion
Complete Dish –
Portion Size – 540g (1.1lb)
Servings – 5
Calories – 870
Fats – 41.5g
Protein – 42g
Carbs – 82g
Macros = Per Portion
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Recipe Video:
