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Lemon Garlic Chicken Meal Prep with fresh ingredients and spices

Lemon Garlic Chicken Meal Prep

A simple and bright meal prep with juicy chicken breasts marinated in lemon-garlic, paired with roasted yellow potatoes and sautéed zucchini, perfect for quick lunches or dinners.
Prep Time 20 minutes
Cook Time 40 minutes
Total Time 1 hour
Servings: 4 servings
Course: Dinner, Lunch
Cuisine: American
Calories: 450

Ingredients
  

For the marinade
  • 1/4 cup fresh lemon juice (about 1–2 lemons)
  • 2 tablespoons olive oil (for marinade)
  • 2 cloves garlic, minced (or 1 teaspoon garlic paste)
  • 2 teaspoons dried oregano Use fresh oregano if available.
  • 1/2 teaspoon paprika
  • 1/2 teaspoon salt
  • 1/2 teaspoon black pepper
Main Ingredients
  • 4 pieces boneless, skinless chicken breasts (6 ounces each)
  • 1.5 pounds yellow potatoes, cut into 1-inch pieces Can substitute with baby reds or Yukon golds.
  • 1 tablespoon olive oil (for potatoes)
  • 1 teaspoon garlic powder
  • 1 teaspoon salt, plus more to taste
  • 1 teaspoon black pepper, plus more to taste
  • 4 small zucchinis, sliced into 1-inch pieces

Method
 

Preparation
  1. Make the marinade. In a large bowl, combine lemon juice, 2 tablespoons olive oil, minced garlic, dried oregano, paprika, 1/2 teaspoon salt, and 1/2 teaspoon black pepper. Stir to blend.
  2. Marinate the chicken. Add the chicken breasts to the bowl. Toss to coat. Let sit 20 minutes at room temperature or refrigerate up to 24 hours for stronger flavor.
Cooking
  1. Roast the potatoes. Preheat the oven to 400°F (200°C). Line a baking sheet with parchment paper. Spread the potato pieces in a single layer. Drizzle with 1 tablespoon olive oil. Sprinkle garlic powder, 1 teaspoon salt, and 1 teaspoon black pepper. Toss to coat. Roast about 30 minutes, stirring once halfway, until golden and crisp at the edges.
  2. Cook the chicken. Heat a large skillet over medium-high. Remove chicken from the marinade and shake off excess. Place breasts in the hot pan. Cook 7 to 8 minutes per side until an instant-read thermometer reads 165°F (74°C). Transfer to a cutting board and rest 5 minutes before slicing.
  3. Sauté the zucchini. Toss zucchini slices in the remaining marinade. In the same skillet used for the chicken, add zucchini and cook on high for 5 to 7 minutes until lightly browned and tender. Season with salt and pepper to taste.
Assembly
  1. Divide sliced chicken, roasted potatoes, and sautéed zucchini evenly among four containers. Let everything cool to near room temperature before sealing and refrigerating to avoid condensation.

Nutrition

Serving: 1Calories: 450kcalCarbohydrates: 40gProtein: 35gFat: 15gSaturated Fat: 2gSodium: 600mgFiber: 5gSugar: 2g

Notes

For storing, refrigerate in airtight containers for up to 4 days or freeze for up to 3 months. Reheat portions in a 350°F oven for 10–15 minutes or microwave until hot throughout. Always ensure chicken reheats to 165°F before consuming.

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