Grilled Chicken
This Grilled Chicken delivers 45g protein and 434 calories per serving — enough protein for a standalone meal or base for bulking. Quick-preps 4 servings on the stovetop in under 20 minutes. Essential meal-prep protein source for consistent training nutrition.
Ingredients
- •Olive oil(80g)
Regular (not extra-virgin) olive oil for high-heat cooking. EVOO for dressings.
- •Garlic
- •Thyme, Dried(4g)
- •¾ teaspoon dried basil
- •1 teaspoon sea salt
- •½ teaspoon freshly cracked black pepper
- •Lemon(5g)
- •Mustard, Dijon(5g)
Dijon mustard — Grey Poupon or store brand. Spicier than yellow mustard.
- •Worcestershire Sauce(5g)
Lea & Perrins is the standard. A little goes a long way.
- •Brown sugar(15g)
- •Chicken Breast, Boneless Skinless(794g)
Boneless skinless. Buy in bulk and freeze — Costco rotisserie packs work too.
Instructions
- 1In a medium bowl or plastic zip-top bag, combine the olive oil, garlic cloves, thyme, basil, salt, pepper, lemon zest, mustard, Worcestershire, and brown sugar.
- 2Add the chicken to the marinade and toss to coat the chicken well. Let marinate in the refrigerator for at least 1 hour or up to overnight.
- 3Preheat the grill on high. Place the chicken on the grill, then reduce the heat to medium-high. Cover the grill and cook for 3-4 minutes, or until char marks are present. Flip and cook, turning occasionally, until the internal temperature registers 165°F on an instant read thermometer, 7-8 minutes more
- 4Transfer the chicken to a serving platter and let rest for 5 minutes before serving. Store in an airtight container in the refrigerator for up to 3 days.
Nutrition — Per Serving
434
calories
45g
protein
25g
fat
- Carbohydrates
- 5g
- Saturated fat
- 3.9g
- Sodium
- 123 mg
- Dietary fiber
- 0.4g
4 servings per batch · ~227g each
Macro data sourced from USDA FoodData Central
AI Swap Engine
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How much protein does Grilled Chicken have per serving?
Each serving provides 45g of protein and 434 calories with 25g fat and 5g carbs. The high fat content comes from cooking method and seasoning rather than added oils or sauces.
How long does Grilled Chicken take to prep?
Quick prep time with 4 servings per batch makes this a foundational meal prep option for the week. You can batch-grill multiple portions simultaneously on the stovetop.
Is Grilled Chicken good for muscle gain?
At 45g protein per serving, this recipe supports muscle gain when paired with carb sources like rice, potatoes, or oats to create a complete post-workout meal. The protein-to-calorie ratio makes it efficient for building without excess fat intake.
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