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Lemon garlic chicken meal prep — golden chicken with broccoli on white plate

Lemon Garlic Chicken Meal Prep: The 1-Batch, 3-Meal Formula

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Prep Time 10 minutes
Cook Time 25 minutes
Total Time 35 minutes
Servings: 4
Cuisine: Northern
Ingredients Method

Ingredients
  

  • 2 lbs boneless skinless chicken breasts or thighs
  • ¼ cup fresh lemon juice (approx. 2 medium lemons)
  • 4 cloves garlic, minced let sit 10 min before using
  • 3 tbsp extra virgin olive oil
  • 1 tsp lemon zest
  • ½ tsp sea salt + black pepper, to taste

Method
 

  1. Mince garlic and let rest 10 minutes to maximize allicin (anti-inflammatory compound).
  2. Whisk together lemon juice, garlic, olive oil, lemon zest, oregano, salt, and pepper.
  3. Add chicken to marinade — cover and refrigerate 30 min minimum, up to 24 hours.
  4. Preheat the oven to 400°F (200°C).
  5. Arrange marinated chicken in a single layer in a glass baking dish. Pour remaining marinade on top.
  6. Bake 22–28 min until the internal temperature reads 165°F (74°C) on a meat thermometer.
  7. Rest 5 minutes before slicing. Cool completely on a wire rack before sealing in containers.
  8. Divide into 4 airtight glass containers — refrigerate up to 4 days, freeze up to 3 months.