Meals · High Protein
Lemon Herb Chicken Breast Meal Prep (77g Protein)
This meal prep essential delivers 77 grams of protein and 630 calories per serving. Juicy chicken breasts marinated in lemon, garlic, and fresh herbs get baked to ideal result, then paired with roasted vegetables and quinoa. A versatile protein base that portions into four containers for mix-and-match meals all week.
Nutrition per serving
- Protein
- 77 g
- Calories
- 630
- Carbs
- 32 g
- Fat
- 20 g
Nutritional values are estimates based on standard ingredient data and may vary by brand or preparation method. This information is for general reference only and is not a substitute for professional dietary advice. Consult a healthcare provider or registered dietitian for personalized nutrition guidance.
Ingredients
- 2 lbs chicken breast — boneless, skinless, 4 pieces
- 2 large lemon — 1 juiced, 1 sliced
- 3 tbsp olive oil — divided
- 6 cloves garlic — minced
- 2 tbsp fresh rosemary — chopped
- 1 tbsp fresh thyme — chopped
- 1 tsp dried oregano
- 1.5 tsp kosher salt
- 1/2 tsp black pepper
- 1.5 cups quinoa — dry
- 2 medium zucchini — sliced into half-moons
- 2 medium bell peppers — any color, diced
- 1 medium red onion — cut into wedges
- 3 cups chicken broth — for quinoa
Steps
- Make marinade: Whisk together lemon juice, 2 tablespoons olive oil, garlic, rosemary, thyme, oregano, 1 teaspoon salt, and pepper.
- Pound chicken breasts to even 3/4-inch thickness using a meat mallet or rolling pin. This ensures even cooking.
- Place chicken in a zip-lock bag or dish. Pour marinade over, turning to coat. Refrigerate at least 30 minutes or up to 8 hours.
- Preheat oven to 425°F. Start quinoa: Rinse quinoa, combine with chicken broth in a pot, bring to boil, reduce to simmer, cover 15-18 minutes.
- Toss zucchini, bell peppers, and red onion with remaining 1 tablespoon olive oil and remaining 1/2 teaspoon salt. Spread on a sheet pan.
- Remove chicken from marinade, shaking off excess. Place on top of vegetables. Top each breast with lemon slices.
- Bake 22-25 minutes until chicken reaches 165°F internal temperature and vegetables are tender with charred edges.
- Let chicken rest 5 minutes before slicing. This redistributes juices and prevents dryness.
- Fluff quinoa with a fork. Divide among four meal prep containers.
- Slice chicken if desired. Arrange on quinoa with roasted vegetables. Pour any pan juices over the chicken.
Why This Works
Chicken breast (USDA #171061) delivers 31g protein per 100g raw. The highest protein-to-calorie ratio of any common protein. The challenge is keeping it moist during meal prep storage and reheating. The lemon-herb marinade solves this three ways: acid from lemon juice tenderizes the surface proteins, oil creates a moisture barrier, and herbs add flavor that compounds over days in the fridge. Pounding to even thickness ensures the thin edges don't overcook before the center is done. The 5-minute rest after baking is critical. Cutting immediately releases all the juices onto the cutting board instead of keeping them in the meat.
The Versatility Strategy
This recipe is designed as a protein base that works with any cuisine. Day 1: eat as-is with the quinoa and vegetables. Day 2: slice over a Caesar salad. Day 3: dice into a stir-fry. Day 4: shred for tacos. The neutral lemon-herb profile complements everything. Store the components separately if you want maximum flexibility. Chicken in one container, quinoa in another, vegetables in a third. Or portion complete meals if you prefer grab-and-go convenience.
Meal Prep Strategy
This is the classic meal prep protein. It keeps well and reheats without turning rubbery if you follow two rules. First, slice before storing: thin slices reheat faster and more evenly than whole breasts. Second, add moisture: sprinkle 1 tablespoon water or broth over the chicken before microwaving. Reheat at 50% power for 90 seconds to 2 minutes, or in a 300°F oven for 10 minutes covered. Store up to 5 days refrigerated. The vegetables hold up well; quinoa stays fluffy. Don't freeze assembled. Breast texture suffers.
Sources Research-Backed
Frequently Asked Questions
How long should I marinate the lemon herb chicken?
Marinate for at least 30 minutes, but no longer than 8 hours. Lemon juice is acidic and will start breaking down the chicken's texture if left too long—the meat becomes mushy instead of tender. If you only have 20 minutes, pound the chicken thinner so the marinade penetrates faster.
Can I use chicken thighs instead of breasts?
Yes, chicken thighs work with the same marinade. They're more forgiving during reheating since they have more fat. Reduce baking time to 18-20 minutes and check for 165°F internal temp. Thighs have slightly less protein (26g per 100g vs 31g for breast) but stay moister in meal prep.
Can I freeze lemon herb chicken for longer storage?
Yes—freeze cooked chicken for up to 3 months. Slice before freezing for faster thawing. Thaw overnight in the refrigerator, not at room temperature. The lemon flavor mellows slightly after freezing but remains good. Don't freeze with the quinoa; cook fresh grains when serving.
