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.
High Protein Lemon Chicken
Ingredients
- Avocado Spray Oil
- 2 heads Broccoli Trimmed
- 200 g Bok Choy Chopped
- 1 kg Chicken Thigh, Boneless & Skinless Diced
- 125 ml Chicken Stock
- 5 Garlic Cloves Grated
- 2 Lemons Juiced
- 80 g Honey
- 4 g Onion Powder
- 22.5 ml Low Sodium Soy Sauce
- 10 ml Sesame Oil
- 15 g Cornflour Cornstarch
- Salt & Pepper
Basmati Rice
- 300 g Basmati Rice Washed
- 600 ml Cold Water
- Salt To Taste
Garnish
- Spring Onions (Scallions) Sliced
- Black and White Sesame Seeds Optional
Method
- Combine the 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 the 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 sit, covered, for 4 minutes. Fluff and set aside.
- Boil a pot of salted water. Blanch the broccoli for 1.5 minutes, then add the bok choy for a further 30 seconds. Transfer both immediately to ice water to stop the cooking and retain their colour.
- Heat a large pan over medium-high heat and spray with avocado oil. Sauté the drained vegetables for 2 minutes, season with salt and pepper, and remove.
- In the same pan, spray with more oil and add the diced chicken thigh. Spread it out in a single layer and cook undisturbed for most of the 10 minutes, until golden. Add the lemon sauce and cook for 2 minutes, stirring constantly, until thickened. Add sesame seeds (optional) and adjust seasoning.
- Divide into five 750ml meal prep containers: rice, vegetables, then chicken. Garnish the rice with black sesame seeds.
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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