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Easy High-Protein Grilled Chicken Meal Prep for 5 Days Perfect for Weight Loss

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A simple, flavorful grilled chicken recipe perfect for meal prep, high in protein and ideal for weight loss. Juicy, tender, and ready in under 15 minutes of grilling time.

Ingredients

Scale
  • 5 boneless, skinless chicken breasts (about 1.5 pounds / 680 grams)
  • 1/2 cup (120 ml) plain full-fat Greek yogurt
  • 3 tablespoons (45 ml) freshly squeezed lemon juice
  • 2 tablespoons (30 ml) extra virgin olive oil
  • 1 teaspoon garlic powder
  • 1 teaspoon smoked paprika
  • 1/2 teaspoon onion powder
  • 1 teaspoon kosher salt (or to taste)
  • 1/2 teaspoon freshly ground black pepper
  • Optional: 1/2 teaspoon dried oregano or thyme

Instructions

  1. Prepare the marinade by combining Greek yogurt, lemon juice, olive oil, garlic powder, smoked paprika, onion powder, salt, black pepper, and optional herbs in a mixing bowl. Stir until well combined.
  2. Pat dry the chicken breasts and add them to the marinade, ensuring each piece is fully coated. Cover and refrigerate for at least 1 hour, ideally 4-6 hours or overnight.
  3. Preheat the grill or grill pan to medium-high heat (about 400°F / 204°C). Lightly oil the grates or pan to prevent sticking.
  4. Grill the chicken breasts for 6-7 minutes per side, flipping once, until grill marks form and the internal temperature reaches 165°F (74°C).
  5. Remove the chicken from heat and let it rest for 5 minutes to retain juices.
  6. Slice or keep whole and divide into five meal prep containers with your choice of veggies and grains.

Notes

Do not overcrowd the grill to ensure proper searing. Use a food thermometer to check for doneness at 165°F (74°C). Marinate for at least 1 hour, preferably overnight, for best tenderness. Pat chicken dry before grilling to avoid flare-ups. Let chicken rest for 5 minutes after grilling to keep it juicy. For dairy-free version, substitute Greek yogurt with coconut milk yogurt or extra lemon juice and olive oil.

Nutrition

Keywords: high-protein, grilled chicken, meal prep, weight loss, healthy, easy recipe, low carb, gluten-free

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