Grilled Chicken Breast Meal Prep Recipe

By Muhammad Faizan

Grilled Chicken Breast Meal Prep Recipe

Ingredients:

  • For the Chicken:

    • 4 boneless, skinless chicken breasts

    • 3 tbsp olive oil

    • 2 tbsp lemon juice (or apple cider vinegar)

    • 2 cloves garlic, minced

    • 1 tsp salt

    • ½ tsp black pepper

    • 1 tsp paprika

    • ½ tsp dried oregano (optional)

Instructions:

  1. Prepare the Chicken Marinade:

    • In a bowl, whisk together the olive oil, lemon juice (or apple cider vinegar), minced garlic, salt, black pepper, paprika, and oregano.

  2. Marinate the Chicken:

    • Place the chicken breasts in a resealable bag or shallow dish. Pour the marinade over the chicken, ensuring it’s well-coated.

    • Seal the bag or cover the dish, and refrigerate for at least 30 minutes, or overnight for more flavor.

  3. Grill the Chicken:

    • Preheat your grill or grill pan over medium heat.

    • Once heated, place the chicken breasts on the grill and cook for 6-7 minutes per side, or until the internal temperature reaches 165°F (75°C).

    • The chicken should have a nice char and be fully cooked through.

  4. Prepare the Meal Prep:

    • Let the grilled chicken breasts rest for a few minutes before slicing them.

    • For meal prep, divide the grilled chicken into meal-sized portions. You can serve it with your favorite veggies, potatoes, or a salad.

  5. Serve and Store:

    • If you’re prepping meals for the week, store the cooked chicken in airtight containers in the fridge for up to 4 days. For longer storage, freeze the chicken for up to 3 months.

Notes & Tips:

  • Marinating Time: Marinating the chicken overnight enhances its flavor, but even 30 minutes will work if you’re short on time.

  • Flavor Variations: You can swap the oregano with other herbs like thyme, rosemary, or basil for different flavor profiles.

  • Grill Marks: If you don’t have a grill, you can also cook the chicken in a grill pan or on a stovetop, but grilling gives it the best flavor and texture.

  • Meal Pairing Ideas: Pair the grilled chicken with steamed vegetables, quinoa, rice, or roasted sweet potatoes for a balanced meal.

  • Chicken Tenderness: To ensure the chicken remains tender, don’t overcook it. Use a meat thermometer for accuracy.

Nutritional Info (Per Serving):

  • Calories: ~250 kcal

  • Protein: 38g

  • Fat: 12g

  • Carbohydrates: 2g

  • Fiber: 1g

Benefits:

  • High Protein: This dish is packed with lean protein, helping build and repair muscle.

  • Low in Carbs: It’s perfect for low-carb or keto diets.

  • Heart-Healthy Fats: The olive oil adds healthy fats that are good for your heart.

  • Easy Meal Prep: Great for busy weeks; cook in batches for quick, healthy lunches or dinners.

Q&A:

  • Can I use skin-on chicken?

    • Yes, skin-on chicken can be used, but remove the skin before serving for a healthier option.

  • Can I bake the chicken instead of grilling?

    • Yes, you can bake the chicken at 375°F (190°C) for about 25-30 minutes, or until the internal temperature reaches 165°F (75°C

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