
This Lemon Garlic Roast Chicken provides 66g protein and 534 calories per serving — enough protein to cover a full meal for most lifters. Eight servings prepare in 35 minutes, delivering exceptional batch-prep value for the entire week. Use this as your anchor protein for multiple meals, hitting 180g+ daily targets without daily cooking.
Regular (not extra-virgin) olive oil for high-heat cooking. EVOO for dressings.
Any carton chicken broth labeled "low sodium." Swanson or store brand.
417
calories
51g
protein
20g
fat
8 servings per batch · ~292g each
Macro data sourced from USDA FoodData Central
Swap any ingredient and get recalculated macros instantly.
Set your goal to unlock — free, 30 secondsEach serving delivers 66g of protein and 534 calories with 23g fat and 11g carbs. This is one of the highest protein yields per serving in the PrepForge library, with minimal carbohydrate content for pure muscle-building focus.
Quick prep on the stovetop produces 8 servings in a single batch, scaling across a full week of lunches and dinners with minimal per-serving time investment. You're getting eight high-protein meals from one cooking session.
At 66g protein per serving, this recipe is specifically designed for muscle gain phases where 180-220g daily protein is the target. The calorie density supports the surplus needed for hypertrophy while keeping fat intake moderate.
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