Meal Prep
Garlic Lemon Herb Porkchops
Garlic Lemon Herb Porkchops are what happen when you want something that feels clean, light, and weirdly classy without actually requiring any culinary wizardry. You get juicy pork chops loaded with garlic, rosemary, thyme, oregano, and lemon, paired with roasted asparagus and jasmine rice for a meal prep that somehow tastes even better by Thursday. It’s bright, savory, ridiculously lean, and packs around 58 grams of protein without feeling like diet food.
- Prep
- 30 min
- Cook
- 20 min
- Makes
- 4 servings
High protein
Garlic Lemon Herb Porkchops
58g protein528 calories per serving
- Prep Time
- 30 mins
- Cook Time
- 20 mins
- Total Time
- 60 mins
Equipment
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Ingredients
Ingredient links open Walmart products from our grocery planner. Links marked “Walmart search” need your product choice. Confirm package details and local availability at Walmart.
For the Pork Chops:
For the Asparagus:
For Serving:
Instructions
Prep the Pork Chops:
2 lb boneless pork loin chops, 6 cloves garlic
1 tbsp paprika, 1 tsp black pepper, 1 tsp kosher salt, 1 tsp dried rosemary, 1 tsp dried thyme, 1 tsp dried oregano
Squeeze lemon juice over the pork, then let rest for 10-20 minutes while you prepare the other ingredients.
1 lemons
Cook the Rice:
1 cup dry jasmine rice
Cook using your preferred method (I love my rice cooker!) with rice vinegar added for flavor.
1 tbsp rice vinegar
Roast the Asparagus:
1 lb asparagus, ½ tsp salt, ½ tsp black pepper, ½ tsp garlic powder, ½ tbsp olive oil
Broil the Pork Chops:
Finish the Asparagus & Serve:
2 tbsp flat-leaf parsley, 2 lemons
See it come together
Watch: Garlic Lemon Herb Porkchops
Nutrition
Per servingEstimates for one serving.
- Calories
- 528 kcal
- Protein
- 58 g
- Fat
- 10.4 g
- Carbs
- 50 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
- 3.22 g
- Polyunsaturated Fat
- 1.36 g
- Monounsaturated Fat
- 4.9 g
- Trans Fat
- 0.05 g
- Cholesterol
- 150 mg
- Sodium
- 993 mg
- Potassium
- 1,325 mg
- Fiber
- 5.8 g
- Sugar
- 3.8 g
- Added Sugar
- 0 g
- Vitamin A
- 95 mcg RAE
- Vitamin C
- 37.88 mg
- Vitamin D
- 0.68 mcg
- Calcium
- 97 mg
- Iron
- 7.06 mg
Estimated ingredient cost
$4.92 per serving · $19.69 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.
- boneless pork loin chops: $9.06
907.2 g purchased · Uses the reviewed ingredient quantity before cooking or marinade losses.
Authored ingredient weight. BLS boneless pork chop category average; cut and trim vary.
BLS: All pork chops, boneless · Price checked 2026-09-21
- garlic: $0.32
18 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. 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
- paprika: $0.10
6.8 g purchased · Uses the reviewed ingredient quantity before cooking or marinade losses.
1 tbsp = 6.8 g Representative product; brand and package size may differ.
Walmart: Great Value Paprika · Price checked 2026-09-21
- black pepper: $0.10
2.3 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
- kosher salt: $0.01
6 g purchased · Uses the reviewed ingredient quantity before cooking or marinade losses.
1 tsp = 6 g Three 48 oz packages; total net weight 144 oz.
Walmart: (3 pack) Great Value Coarse Kosher Salt, 48 oz · Price checked 2026-09-21
- dried rosemary: $0.13
1.2 g purchased · Uses the reviewed ingredient quantity before cooking or marinade losses.
1 tsp = 1.2 g Representative product for this ingredient; your brand and package size may differ.
Walmart: Great Value Rosemary Leaves, 0.8 oz · 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 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 oregano: $0.04
1 g purchased · Uses the reviewed ingredient quantity before cooking or marinade losses.
1 tsp (leaves) = 1 g; texture=leaves Representative product for this ingredient; your brand and package size may differ.
Walmart: Great Value Oregano Leaves, 0.87 oz · Price checked 2026-09-21
- lemons: $0.52
120 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
- asparagus: $6.35
453.6 g purchased · Uses the reviewed ingredient quantity before cooking or marinade losses.
Authored ingredient weight. Representative product for this ingredient; your brand and package size may differ.
Walmart: Marketside Fresh Asparagus Spears, 10 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
- 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
- olive oil: $0.09
6.8 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
- 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
- rice vinegar: $0.12
14.9 g purchased · Uses the reviewed ingredient quantity before cooking or marinade losses.
1 tbsp = 14.9 g Representative product for this ingredient; your brand and package size may differ.
Walmart: Mizkan Rice Vinegar, Mild Japanese Cooking Vinegar, 12 fl oz · Price checked 2026-09-21
- lemons: $1.04
240 g purchased · Whole purchased item: 120 g each (estimated); includes shell, peel, or seeds.
1 lemon (large) = 84 g; 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
- flat-leaf parsley: $1.03
7.6 g purchased · Uses the reviewed ingredient quantity before cooking or marinade losses.
1 tbsp = 3.8 g 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
- Protein58g44%
- Carbs50g38%
- Fat10.4g18%
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
Broiling makes this an active cooking session, even though the ingredient list is straightforward. Have the rice underway, the asparagus trimmed, and your containers ready before the pork goes near the broiler. Chops can brown quickly, and their thickness matters more than a fixed number of minutes. Keep the asparagus on its own tray so you can finish it separately.
The garlic, rosemary, thyme, oregano, and lemon give the pork plenty of flavor without a sauce to make afterward. Rest the chops before slicing, then portion them beside the asparagus and rice. Keep the lemon wedges and parsley fresh for serving. That makes this a useful change from the glazed dishes in the pork recipe archive. Watch the asparagus closely under the broiler, especially the thin tips. Aim for tender spears with some bite and take them out before they shrivel; this is not a vegetable to keep cooking in pursuit of crunch. Deseed the serving wedges before you seal the containers, then squeeze them over the hot pork after reheating. It makes a packed lunch feel a little more freshly finished.
Remove the lemon wedges before heating. 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. Turn the pork and stir the rice at the pause, checking the middle of thicker pieces before eating. If you slice the pork before packing, spread the strips out so they heat more evenly. You can explore similar herb-forward flavors in the Mediterranean-inspired recipes, or keep this in rotation with other dairy-free meal preps when you want a break from cheese sauces.
Notes from your kitchen
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From the community
This was the first super low-cal recipe I created, and I think I hit it out of the park. Let me know how it lands for you!