Name: Lemon Pepper Chicken Meal Prep | Low Cal & Low Sodium Dinner Idea
Prep time: 30 min
Cook time: 25 min
Total time: 55 min
Cuisine: American
Ingredients: 1 lb boneless skinless chicken breasts; 2 tablespoons fresh lemon juice; 1 teaspoon lemon zest; 1 teaspoon cracked black pepper; 1 tablespoon olive oil; 2 cloves garlic, minced; 1/2 teaspoon dried oregano; 4 cups mixed vegetables (broccoli, zucchini, carrots); 2 cups cooked quinoa or brown rice

Description

A simple and flavorful baked chicken meal prep featuring lemon and cracked pepper. Perfect for low calorie, low sodium, and heart-healthy dinners all week long.

Ingredients

Scale

1 lb boneless skinless chicken breasts

2 tablespoons fresh lemon juice

1 teaspoon lemon zest

1 teaspoon cracked black pepper

1 tablespoon olive oil

2 cloves garlic, minced

1/2 teaspoon dried oregano

4 cups mixed vegetables (broccoli, zucchini, carrots)

2 cups cooked quinoa or brown rice

Instructions

1. Whisk together lemon juice, zest, olive oil, garlic, oregano, and black pepper in a bowl and marinate chicken for 20–30 minutes.

2. Preheat oven to 400°F (200°C) and line a baking sheet with parchment paper.

3. Arrange marinated chicken on the prepared sheet and place mixed vegetables around the chicken, then drizzle with olive oil and season with pepper and herbs.

4. Bake for 20–25 minutes until the chicken reaches an internal temperature of 165°F (74°C), then let rest for 5 minutes.

5. Divide chicken, vegetables, and quinoa or brown rice into four airtight containers and store in the refrigerator.

Prep Time: 30 minutes
Cook Time: 25 minutes
Category: Dinner
Method: Baking
Cuisine: American

Nutrition

Serving Size: 1 serving
Calories: 350
Sugar: 3
Sodium: 200
Fat: 12
Saturated Fat: 2
Unsaturated Fat: 10
Trans Fat: 0
Carbohydrates: 30
Fiber: 5
Protein: 30
Cholesterol: 70

Keywords: lemon pepper chicken, meal prep, low cal low sodium, healthy chicken recipes, low sodium meals, low cholesterol meals, low gi chicken