Meal Prep
Garlic Lemon Herb Chicken
Garlic Lemon Herb Chicken is the kind of meal prep recipe that proves simple doesn’t have to mean boring. Juicy, golden-seared chicken tenderloins get tossed in a bright garlic-lemon herb marinade and paired with roasted broccoli and fluffy jasmine rice for a meal that’s fresh, flavorful, and ridiculously satisfying. With 59.1g of protein and just 547 calories per serving, this one hits the sweet spot between comfort and clean eating- perfect for crushing your macros without sacrificing taste.
- Prep
- 10 min
- Cook
- 25 min
- Makes
- 4 servings
- Prep Time
- 10 mins
- Cook Time
- 25 mins
- Marinade Time
- 15 mins
- Total Time
- 50 mins
Equipment
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Ingredients
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For the Chicken:
For the Rice:
For the Roasted Broccoli:
Optional Garnish:
Instructions
Marinate the Chicken:
2 lb raw boneless skinless chicken breast, ⅝ lemons, 1 tbsp olive oil, 3 cloves garlic, 1 tsp dried thyme, 1 tsp dried parsley, 1 tsp salt, ½ tsp black pepper
Cook the Rice:
Rinse the jasmine rice until the water runs clear. Cook according to your preferred method (I love my rice cooker!). Once cooked, fluff with a fork and stir in lemon juice, garlic powder, and a pinch of salt.
1 cup dry jasmine rice, ½ lemons, ½ tsp garlic powder, ½ tsp salt
Roast the Broccoli:
1 ½ lb broccoli florets, 1 tbsp olive oil, ½ tsp salt, ½ tsp black pepper
Cook the Chicken:
Assemble the Bowls:
Lemon wedges, Fresh chopped parsley
Nutrition
Per servingEstimates for one serving.
- Calories
- 547 kcal
- Protein
- 59.1 g
- Fat
- 12 g
- Carbs
- 49.9 g
Full nutrition and how it’s calculated
All values are per serving. Changing the recipe yield scales the ingredients and keeps these per-serving amounts the same.
- Saturated Fat
- 2.14 g
- Polyunsaturated Fat
- 1.63 g
- Monounsaturated Fat
- 5.38 g
- Trans Fat
- 0.02 g
- Cholesterol
- 166 mg
- Sodium
- 1,331 mg
- Potassium
- 1,365 mg
- Fiber
- 5.3 g
- Sugar
- 2.8 g
- Added Sugar
- 0 g
- Vitamin A
- 37 mcg RAE
- Vitamin C
- 163.18 mg
- Vitamin D
- 0 mcg
- Calcium
- 115 mg
- Iron
- 4.4 mg
Estimated ingredient cost
$2.71 per serving · $10.85 for this batch
Ingredient costs and assumptions
Estimated US grocery prices for the amounts used, including purchase waste and discarded marinade. Your store, brands, and package sizes may cost differently. Buying full packages can cost more. Price sources and methodology.
Quantities without exact weights use the nutrition library’s portion estimates. Purchase yields are estimates. Separate citrus ingredients are costed independently; reusing the same fruit for juice and zest can lower your cost. Labor, utilities, and delivery are excluded.
- raw boneless skinless chicken breast: $5.14
907.2 g purchased · Uses the reviewed ingredient quantity before cooking or marinade losses.
Authored ingredient weight. Variable-weight pack priced per pound, raw boneless skinless breast.
Walmart: Freshness Guaranteed Boneless Skinless Chicken Breast · Price checked 2026-09-21
- lemons: $0.35
80 g purchased · Whole purchased item: 120 g each (estimated); includes shell, peel, or seeds.
Editorial medium/large edible fruit and juice-yield estimates. Juiced fruit uses 45 g each; the whole-fruit nutrition profile remains an approximate proxy. Chicken is transferred from its marinating bowl to the grill pan/skillet; leftover bowl marinade is assumed discarded. Count 50% of the soaking portion plus 100% of the reserved/served portion. This is an owner-authorized kitchen estimate, not a measured USDA retention factor. Sodium remains fully counted; unknown nutrients remain unknown. Representative product for this ingredient; your brand and package size may differ.
Walmart: Fresh Lemons, 2 lb Bag · Price checked 2026-09-21
- olive oil: $0.18
13.5 g purchased · Uses the reviewed ingredient quantity before cooking or marinade losses.
1 tbsp = 13.5 g Chicken is transferred from its marinating bowl to the grill pan/skillet; leftover bowl marinade is assumed discarded. Count 50% of the soaking portion plus 100% of the reserved/served portion. This is an owner-authorized kitchen estimate, not a measured USDA retention factor. Sodium remains fully counted; unknown nutrients remain unknown. Representative product for this ingredient; your brand and package size may differ.
Walmart: Great Value Extra Virgin Olive Oil, 17 fl oz · Price checked 2026-09-21
- garlic: $0.16
9 g purchased · Uses the reviewed ingredient quantity before cooking or marinade losses.
3 clove = 9 g; USDA SR Legacy household weights used as an approximate physical conversion for the current ingredient profile; nutrition remains from its own mapped record. Chicken is transferred from its marinating bowl to the grill pan/skillet; leftover bowl marinade is assumed discarded. Count 50% of the soaking portion plus 100% of the reserved/served portion. This is an owner-authorized kitchen estimate, not a measured USDA retention factor. Sodium remains fully counted; unknown nutrients remain unknown. Representative product for this ingredient; your brand and package size may differ.
Walmart: Spice World Fresh Peeled Garlic, 6 oz, Pouch · Price checked 2026-09-21
- dried thyme: $0.10
1 g purchased · Uses the reviewed ingredient quantity before cooking or marinade losses.
1 tsp (leaves) = 1 g; texture=leaves Chicken is transferred from its marinating bowl to the grill pan/skillet; leftover bowl marinade is assumed discarded. Count 50% of the soaking portion plus 100% of the reserved/served portion. This is an owner-authorized kitchen estimate, not a measured USDA retention factor. Sodium remains fully counted; unknown nutrients remain unknown. Representative product for this ingredient; your brand and package size may differ.
Walmart: Great Value Thyme Leaves, 0.75 oz · Price checked 2026-09-21
- dried parsley: $0.05
0.5 g purchased · Uses the reviewed ingredient quantity before cooking or marinade losses.
1 tsp = 0.5 g Chicken is transferred from its marinating bowl to the grill pan/skillet; leftover bowl marinade is assumed discarded. Count 50% of the soaking portion plus 100% of the reserved/served portion. This is an owner-authorized kitchen estimate, not a measured USDA retention factor. Sodium remains fully counted; unknown nutrients remain unknown. Representative product; brand and package size may differ.
Walmart: Great Value Parsley Flakes · Price checked 2026-09-21
- salt: $0.01
6 g purchased · Uses the reviewed ingredient quantity before cooking or marinade losses.
1 tsp = 6 g Chicken is transferred from its marinating bowl to the grill pan/skillet; leftover bowl marinade is assumed discarded. Count 50% of the soaking portion plus 100% of the reserved/served portion. This is an owner-authorized kitchen estimate, not a measured USDA retention factor. Sodium remains fully counted; unknown nutrients remain unknown. Iodized table salt reference; not a kosher salt price.
Walmart: Great Value Iodized Salt · Price checked 2026-09-21
- black pepper: $0.05
1.2 g purchased · Uses the reviewed ingredient quantity before cooking or marinade losses.
1 tsp (ground) = 2.3 g; texture=ground Chicken is transferred from its marinating bowl to the grill pan/skillet; leftover bowl marinade is assumed discarded. Count 50% of the soaking portion plus 100% of the reserved/served portion. This is an owner-authorized kitchen estimate, not a measured USDA retention factor. Sodium remains fully counted; unknown nutrients remain unknown. Ground black pepper reference; cracked pepper may cost differently.
Walmart: Great Value Ground Black Pepper · Price checked 2026-09-21
- dry jasmine rice: $0.59
185 g purchased · Uses the reviewed ingredient quantity before cooking or marinade losses.
1 cup = 185 g Representative product; brand and package size may differ.
Walmart: Great Value Jasmine Rice · Price checked 2026-09-21
- lemons: $0.26
60 g purchased · Whole purchased item: 120 g each (estimated); includes shell, peel, or seeds.
Editorial medium/large edible fruit and juice-yield estimates. Juiced fruit uses 45 g each; the whole-fruit nutrition profile remains an approximate proxy. Representative product for this ingredient; your brand and package size may differ.
Walmart: Fresh Lemons, 2 lb Bag · Price checked 2026-09-21
- garlic powder: $0.02
1.6 g purchased · Uses the reviewed ingredient quantity before cooking or marinade losses.
1 tsp = 3.1 g Representative product; brand and package size may differ.
Walmart: Great Value Garlic Powder · Price checked 2026-09-21
- salt: $0.00
3 g purchased · Uses the reviewed ingredient quantity before cooking or marinade losses.
1 tsp = 6 g Iodized table salt reference; not a kosher salt price.
Walmart: Great Value Iodized Salt · Price checked 2026-09-21
- broccoli florets: $3.36
680.4 g purchased · Uses the reviewed ingredient quantity before cooking or marinade losses.
Authored ingredient weight. Variable-weight produce: uses the listed price per pound, not the estimated price per piece.
Walmart: Fresh Whole Green Broccoli Crowns, 1 Each · Price checked 2026-09-21
- olive oil: $0.18
13.5 g purchased · Uses the reviewed ingredient quantity before cooking or marinade losses.
1 tbsp = 13.5 g Representative product for this ingredient; your brand and package size may differ.
Walmart: Great Value Extra Virgin Olive Oil, 17 fl oz · Price checked 2026-09-21
- salt: $0.00
3 g purchased · Uses the reviewed ingredient quantity before cooking or marinade losses.
1 tsp = 6 g Iodized table salt reference; not a kosher salt price.
Walmart: Great Value Iodized Salt · Price checked 2026-09-21
- black pepper: $0.05
1.2 g purchased · Uses the reviewed ingredient quantity before cooking or marinade losses.
1 tsp (ground) = 2.3 g; texture=ground Ground black pepper reference; cracked pepper may cost differently.
Walmart: Great Value Ground Black Pepper · Price checked 2026-09-21
- Lemon wedges: $0.09
20.8 g purchased · Editorial purchase-yield estimate: 72% usable; includes discarded peel, shell, or core.
Editorial estimate for the entire recipe; owner approved including garnishes, not this exact weight. Representative product for this ingredient; your brand and package size may differ.
Walmart: Fresh Lemons, 2 lb Bag · Price checked 2026-09-21
- Fresh chopped parsley: $0.27
2 g purchased · Uses the reviewed ingredient quantity before cooking or marinade losses.
Editorial estimate for the entire recipe; owner approved including garnishes, not this exact weight. Representative product for this ingredient; your brand and package size may differ.
Walmart: Fresh Parsley, 0.5 oz Clamshell · Price checked 2026-09-21
Make it yoursRecipe notes & meal-prep tips
Macro breakdown
- Protein59.1g43%
- Carbs49.9g37%
- Fat12g20%
Per serving · Share of calories from macros
Calculated using 4 calories per gram of protein and carbs, and 9 for fat. Rounding and fiber can affect the listed calorie total.Triple B's Meal Prep Notes
Lemon seasons both the chicken and the rice here, so a fresh wedge at serving is a finishing choice rather than the only source of citrus. Pack the wedges and parsley separately if using them, and taste the warm bowl before adding more juice. The garlic and herbs already give this a different direction from sweeter chicken meal preps with bottled glazes.
Use the chicken's marinating time to get the rice started and the broccoli onto a tray. If the chicken breasts vary greatly in thickness, make them more even before cooking so the smaller pieces do not wait on the largest one. Rest the cooked chicken before slicing, then spread it across the rice in each container instead of stacking it into a thick mound. If you pack the optional lemon wedges, remove their seeds in one pass while assembling the batch. That fresh squeeze after reheating is an easy way to brighten the chicken without making another sauce. Smaller broccoli pieces are the move if you want more browned, crisp edges. Keep them spread out in the hot oven and give pale florets a little longer, watching the smallest tips for burning.
For a refrigerated serving, microwave on high for 90 seconds, stir, then heat for another 45 seconds. Use that as a starting point and continue in short intervals as needed until the food reaches 165°F throughout. Stir the rice and broccoli and reposition the chicken slices during the pause. A little water on dry-looking rice is a useful first adjustment; adding more oil is not necessary just because it has been refrigerated. If you want to change the vegetables, asparagus or green beans are options to try with their own cooking times. This is also a useful starting point among the dairy-free recipes when you want a meal without a creamy sauce.
Notes from your kitchen
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From the community
This one came from trusting a formula that never fails: garlic + lemon + butter. Simple, comforting, and exactly what I wanted that week. Let me know if you love this as much as I did!
★★★★★
Very easy to make, and quite filling, as well. Couldn’t ask for more :-)
★★★★★
Very easy to make, and quite filling, as well. Couldn’t ask for more :-)