The first official meal prep of 2020 has been completed! I picked up this book, and I’m working through a few of the recipes while mixing in some of my staples to keep things entertaining. So this week is Lemon Garlic Chicken with a yogurt sauce.
I chose this one first because I new it’d be an easy recipe. I was actually hoping to be able to make this while making dinner Sunday night, but I decided to try a new recipe for dinner as well which turned out to be a little intimidating. However, after eating said dinner (which was a dud unfortunately) I whipped this together in about half an hour. This is about the amount of time I like to be in the kitchen for meal prep. If you see me putting a recipe up here that takes more than an hour it’ll be a weird day.
The screenshot to the left is from MyFitnessPal. This is where I digitally store most of my recipes and track my daily calories. I’ve been using it for years.
So, what’s in it?
- 16 ounces boneless, skinless chicken breast. I bought the chicken already sliced to tenderloin smallness, but you can slice it up yourself if that’s your thing.
- 2 tbsp coconut oil
- Juice from 1 large lemon
- Riced cauliflower. Again, you can do this yourself, but I bought the frozen, pre-riced stuff.
- 4 cloves of garlic
- 1 head of broccoli chopped into florets. This I did by fresh and chop myself, but frozen would probably work just as well.
- Salt and Pepper to taste.
There’s also a yogurt sauce which is super simple.
- 1 cup Plain non-fat greek yogurt (the recipe actually says to use full fat, but I went non-fat)
- 1 tsp ground cumin
- 1/4 tsp ground cayenne pepper
The yogurt is not included in the above calorie count, but it comes to 51 calories providing an additional 5g of protein, 3g of carbs, and 2g of fat.
How do you make it?
Really, you can prepare any of this any way you prefer. I tossed the chicken with garlic, salt, pepper, and lemon juice and cooked it in coconut oil on the stove top, but it could’ve easily been baked. Cooking half of it in 1 tbsp oil, flipping once until fully cooked. I then added another tbsp of oil to cook the other half the chicken, after removing the first half. The broccoli I boiled (and don’t think I will again. I usually prefer my broccoli roasted). The riced cauliflower was microwaved since it was frozen.
I said in my last meal prep post that you’ll see more of a focus on protein when I’m making the meals myself, and this one definitely fits the mark. I made two small changes to the original recipe. Riced cauliflower instead of brown rice and non-fat yogurt instead of full fat. This is 100% because I’m calorie restricting. I’m not doing low-carb, but I find I stay full longer with higher protein lunches.
I have snacks too! Those are hard boiled eggs, cheese, red and yellow bell peppers, and blueberries. Some weeks I do really good with color variety in my meals. Other weeks, as you’ll see, I don’t. This happens to be a colorful week!
Lunches and snacks combined come to 452 calories with 45g protein, 28g carbs, and 18g fat (disclaimer, these are all estimates from MyFitnessPal. I did not do the math myself)
- Glass containers for lunches and blueberries
- Rubbermaid containers for peppers – These containers have help up for nearly a year. They do great in the microwave and haven’t stained yet! If you’re going to go plastic I highly recommend these.
- Silicone Baking Cups – These are used for the yogurt sauce. – These are the most diverse pieces in my arsenal. I use them for meal prep, baking, board gaming… They’re just so great.
- You’ll see a lack of breakfast preps. I’m working to get back to intermittent fasting which, for me, means skipping breakfast. The hard boiled egg you’ll see in almost all of my meal preps is there in case I feel I need to break the fast early. Some days I’m more hungry in the morning than others. I also keep oatmeal at my desk in case the morning’s are harder to push through than usual.
- I’m personally trying to stick to a 1200-1500 daily calorie limit. This may not work for you. Change these recipes as much as you need to make them work.