Monday High Protein Dinner: Meal Prep Chicken and Broccoli Recipe
Monday's chicken and broccoli is really about setting the tone for the week. Batch cook it, portion it out, and you've got high protein dinners handled through Wednesday.
Ingredients
Main ingredients
- boneless skinless chicken breast 24 oz
- fresh broccoli florets 5 cups
- olive oil 3 tbsp
Seasonings/Sauce
- garlic powder 1 tsp
- black pepper 0.5 tsp
- salt 1 tsp
- lemon juice 2 tbsp
Nutrition summary
Carbohydrates
15 g
19%
Protein
36 g
45%
Fat
11 g
31%
Cooking steps
-
1
Preheat your oven to 425°F, ensuring it's fully hot before cooking for even roasting.
-
2
Cut chicken breasts into bite-sized cubes and toss them with 2 tbsp olive oil, garlic powder, black pepper, and half the salt.
-
3
Slice broccoli florets into uniform sizes and mix with 1 tbsp olive oil, remaining salt, and lemon juice; this keeps roasting balanced and prevents drying.
-
4
Spread chicken and broccoli evenly on a large sheet pan, keeping them in a single layer to allow proper browning. Roast on the middle rack for 20 minutes, flipping halfway.
-
5
Check for doneness: chicken should reach 165°F internal temperature and broccoli should be bright green with slight crisp edges. Let cool slightly, portion into 4 containers for meal prep.
Personalized Q&A
Q. What's the key ingredient in this recipe?
Chicken breast is the core ingredient, contributing high protein and forming the main base of the meal. The broccoli adds valuable flavor and texture contrast, plus extra nutrients.
Q. How does oven temperature affect the outcome?
Using a fully preheated oven at 425°F ensures both the chicken and broccoli roast evenly and develop a good texture. If the oven is cooler, the chicken can dry out or broccoli might lack crisp edges.
Q. How can I avoid overcooked chicken or mushy broccoli?
Cutting the chicken and broccoli into uniform pieces and roasting in a single layer prevents uneven cooking. Flipping halfway through and checking doneness at 20 minutes keeps the chicken juicy and broccoli crisp.
Q. What are the nutrition highlights per serving in this meal?
Each 250g serving provides around 320 kcal, with 36g protein (45%), 15g carbs (19%), and 11g fat (31%). It's ideal for high protein needs and low carb diets.
