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GLP-1 Friendly High Protein Meals

High Protein Chicken Meal Prep Bowls

Lemon garlic chicken, fluffy quinoa, roasted broccoli and sweet potato, and a Greek yogurt dill sauce. About 50 g protein per bowl.
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Prep Time 20 minutes
Cook Time 30 minutes
Total Time 50 minutes
Servings: 4 bowls
Course: Dinner, Lunch
Cuisine: American, Mediterranean
Calories: 516
Ingredients Method Notes

Ingredients
  

Lemon Garlic Chicken
  • 1 1/2 lb boneless skinless chicken breasts 680 g, pounded to ¾ inch
  • 1 tbsp olive oil
  • 2 tbsp fresh lemon juice
  • 3 garlic cloves minced
  • 1 tsp smoked paprika
  • 1 tsp dried oregano
  • 1/2 tsp salt
  • 1/4 tsp black pepper
Quinoa and Vegetables
  • 1 cup quinoa 170 g dry, rinsed
  • 2 cups water or low-sodium chicken broth
  • 3 cups broccoli florets 270 g
  • 1 medium sweet potato about 200 g, cut into ¾-inch cubes
  • 1 tbsp olive oil
  • 1 cup cherry tomatoes halved
Greek Yogurt Dill Sauce
  • 1/2 cup plain nonfat Greek yogurt 120 g
  • 1 tbsp lemon juice
  • 1 tsp dried dill or 1 tbsp fresh
  • 1 small garlic clove grated
  • 1 pinch salt

Method
 

  1. Pound the chicken to an even ¾ inch. Whisk the oil, lemon juice, garlic, paprika, oregano, salt, and pepper, coat the chicken, and marinate 15 minutes.
  2. Preheat the oven to 425°F (220°C). Toss the broccoli and sweet potato with 1 tbsp oil, salt, and pepper and spread on a baking sheet.
  3. Bring the quinoa and water to a boil, cover, and simmer on low 15 minutes. Rest 5 minutes covered, then fluff.
  4. Roast the vegetables 25–28 minutes, flipping halfway. Bake the chicken on a second sheet 18–22 minutes, until it reaches 165°F in the thickest part.
  5. Rest the chicken 10 minutes, then slice against the grain. Let everything cool about 20 minutes.
  6. Stir together the yogurt, lemon juice, dill, garlic, and salt, and divide into 4 small containers.
  7. Divide quinoa, vegetables, chicken, and tomatoes among 4 containers. Refrigerate within 2 hours and eat within 3–4 days.

Notes

Keep the sauce and tomatoes separate until serving. Reheat covered at 70% power for 2–3 minutes with a splash of water on the quinoa. Freeze without sauce and tomatoes up to 3 months. Nutrition is an estimate.