High Protein Lemon Chicken Meal Prep – Easy, Healthy, and Freezer Friendly
Enjoy this flavourful, high-protein lemon chicken meal prep with juicy chicken thighs, fluffy basmati rice, and fresh vegetables. It’s easy to cook, great for weight loss or muscle building, and perfect for storing in the fridge or freezer for quick, healthy meals all week.
Ingredients
- Avocado Spray Oil
- 2 - Large Heads Broccoli, Florets & Stems Trimmed
- 200g (7.05oz) - Buk Choy, Pak Choy or Green Beans, Chopped
- 1kg (2.2lb) - Chicken Thigh, Boneless & Skinless, Diced
- ½ Cup (125ml) - Chicken Stock or Vegetable Stock
- 5 - Garlic Cloves, Grated
- 2 - Lemons, Juiced
- ⅓ Cup (80g) - Honey
- 1 tsp (4g) - Onion Powder
- 1 ½ Tbsp (30ml) - Low Sodium Soy Sauce
- 2 tsp (10ml) - Sesame Oil
- 1 Tbsp (15g) - Corn Flour or Starch
- Seasoning To Taste
Basmati Rice
- 300g (10.5oz) - Basmati Rice, Washed
- 600ml (600g) - Cold Water
- Salt To Taste
Garnish
- Spring Onions (Scallions), Thinly Sliced (Optional)
- Black and White Sesame Seeds (Optional)
Instructions
- In a bowl, combine chicken or vegetable stock, grated garlic, lemon juice, honey, onion powder, soy sauce, sesame oil, and corn flour in a bowl. Mix well, season to taste, and set aside.
- Add washed basmati rice, cold water, and a pinch of salt to a saucepan. Bring to a boil, cover, reduce to low, and cook for 12 minutes. Turn off the heat and let it sit, covered, for 4 minutes—fluff and set aside.
- Boil a pot of salted water. Blanch broccoli for 1 ½ mins, then add buk choy for 30 seconds. Transfer both to ice water to stop cooking and retain colour.
- Heat a large pan over medium-high heat and spray with avocado oil. Sauté the drained veggies for 2 minutes, season with salt and pepper, and remove.
- In the same pan, spray more oil and add diced chicken thigh. Spread out and cook for 10 minutes until golden. Add lemon sauce and cook for 1-2 minutes until thickened. Add sesame seeds (optional) and adjust seasoning.
- Divide into five 750ml meal prep containers: rice, veggies, then chicken. Garnish rice with black sesame seeds.
- Store in the fridge for up to 4 days (5 with a vacuum seal) or freeze for up to 4 months. Enjoy!
Nutrition Guide
The above nutrition guide is based on daily averages and is calculated for a single portion.
Recipe Notes
High Protein Lemon Chicken Storage Instructions
Store meals in airtight containers in the fridge for up to 4 days.
If using a vacuum seal pump, extend freshness to 5 days.
For longer storage, freeze for up to 4 months.
High Protein Lemon Chicken Reheating Instructions
Microwave on high for 2–3 minutes, or until heated through.
If frozen, thaw overnight in the fridge before reheating.
Stir halfway for even heating.
Watch How To Make The Recipe
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