20minutes
492Calories
50gProtein
1serving
The dish in every meal-prep box, and for good reason: it keeps, it fills you up, and it carries more than fifty grams of protein for under five hundred calories.
Ingredients
Forserving
- 180 gChicken breast
- 150 gBroccoli
- 40 gQuinoa, raw
- 10 gOlive oil (1 tbsp)
- 10 gLemon
- Garlic, paprika, salt, pepper
How to make it
- Rinse the quinoa and cook it in twice its volume of salted water for 15 minutes.
- Season the chicken with salt, pepper and paprika, fry it in the oil for five minutes a side, rest it for five minutes.
- Boil or steam the broccoli florets for five minutes.
- Everything into the box, lemon over it. Keeps three days in the fridge.
One tip
If you cook for the week, make four times the amount and season each box differently: lemon, soy sauce, pesto, salsa.
Nutrition per serving
| Calories | 492 |
|---|---|
| Protein | 50 g |
| Fat | 16 g |
| Carbs | 36 g |
Calculated from the ingredients, using values per 100 grams from USDA FoodData Central. The calories come from the macronutrients, not from the energy field of the database.
kcal
—
2,000 is just a starting point. Work out yours, free, and separately for training days and rest days.
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