TETSUChicken Meal Prep
Chicken Meal Prep provides 135 kcal with 11 g protein, 13.8 g carbs and 3.5 g fat per 100 g. It fits naturally at lunch or dinner. Full nutrition facts below.
lunchdinner
high_proteingluten_free
135kcal
11protein g
13.8carbs g
3.5fat g
Chicken Meal Prep nutrition facts
| Nutrient | Amount |
|---|---|
| Calories | 135 kcal |
| Protein | 11 g |
| Carbohydrates | 13.8 g |
| Sugars | 0.5 g |
| Fiber | 2 g |
| Fat | 3.5 g |
| Saturated fat | 0.8 g |
| Sodium | 120 mg |
| Cholesterol | 28 mg |
| Potassium | 230 mg |
| Calcium | 14 mg |
| Iron | 0.7 mg |
How it's made
- Preheat oven to 200 °C / 400 °F. Line a sheet pan with parchment.
- Pat 150 g chicken breast dry. Rub with ½ tsp olive oil, ¼ tsp salt, ¼ tsp pepper, ½ tsp paprika, ¼ tsp garlic powder.
- Cut 90 g broccoli into bite-sized florets. Toss with ½ tsp olive oil and a pinch of salt.
- Place chicken on one half of the pan, broccoli on the other. Bake 18 minutes until chicken reaches 74 °C / 165 °F internal and broccoli edges are crispy.
- Meanwhile, cook 195 g brown rice per package directions (typically 1 cup dry → 3 cups water → simmer covered 45 min).
- Slice chicken across the grain. Plate: rice on one side, chicken in the middle, broccoli on the other side. Drizzle remaining olive oil and a squeeze of lemon.
- Cools well — portion into 4 meal-prep containers and refrigerate up to 4 days. Reheat covered in microwave 90 seconds.
Common questions
How much protein is in Chicken Meal Prep?
Chicken Meal Prep has 11 g of protein per 100 g.
How many calories are in Chicken Meal Prep?
Chicken Meal Prep has 135 calories per 100 g, with 13.8 g of carbohydrates and 3.5 g of fat.
Is Chicken Meal Prep good for building muscle?
Chicken Meal Prep provides a solid 11 g of protein per 100 g — about 33% of the calories. It can support muscle growth as part of a day built around protein-dense foods.
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