Lemon Herb Mediterranean Chicken Salad
This Lemon Herb Mediterranean Chicken Salad provides 25g protein and 301 calories per serving, making it a solid lunch option for macro tracking. Quick-preps 4 servings on the stovetop, perfect for midweek meals when you need something ready in minutes. Stays within a moderate calorie budget while keeping protein high enough to support recovery between training sessions.
Ingredients
- •Olive oil(30g)
Regular (not extra-virgin) olive oil for high-heat cooking. EVOO for dressings.
- •Lemon Juice, Fresh(60g)
- •2 tablespoons water
- •Vinegar, Red Wine(30g)
- •Parsley, Fresh(30g)
- •2 teaspoons dried basil
- •Garlic(10g)
- •Oregano, Dried(5g)
- •1 teaspoon salt
- •cracked pepper (to taste)
- •Chicken Thigh, Boneless Skinless(454g)
Boneless skinless. Buy in bulk and freeze — Costco rotisserie packs work too.
- •Lettuce, Romaine(960g)
- •Cucumber
- •Tomato
- •Yellow Onion
- •Avocado
- •Olives, Black, Canned, Pitted(80g)
- •2 lemon wedges (to serve)
Instructions
- 1Whisk together all of the marinade/dressing ingredients in a large jug. Pour out half of the marinade into a large, shallow dish. Refrigerate the remaining marinade to use as the dressing later.
- 2Add the chicken to the marinade in the bowl; marinade chicken for 15-30 minutes (or up to two hours in the refrigerator if time allows). While waiting for the chicken, prepare all of the salad ingredients and mix in a large salad bowl.
- 3Once chicken is ready, heat 1 tablespoon of oil in a grill pan or a grill plate over medium-high heat. Grill chicken on both sides until browned and completely cooked through.
- 4Allow chicken to rest for 5 minutes; slice and arrange over salad. Drizzle salad with the remaining UNTOUCHED dressing. Serve with lemon wedges.
Nutrition — Per Serving
301
calories
25g
protein
19g
fat
- Carbohydrates
- 12g
- Saturated fat
- 3.2g
- Sodium
- 243 mg
- Dietary fiber
- 6.4g
4 servings per batch · ~415g each
Macro data sourced from USDA FoodData Central
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How much protein does Lemon Herb Mediterranean Chicken Salad have per serving?
Each serving contains 25g of protein and 301 calories with a macro split of 19g fat and 12g carbs. This makes it a high-protein, lower-carb option for lunch tracking.
How long does Lemon Herb Mediterranean Chicken Salad take to prep?
This recipe has quick prep time and yields 4 servings, making it efficient for meal prep across multiple days. You can have it ready with minimal active time on the stovetop.
Is Lemon Herb Mediterranean Chicken Salad good for fat loss?
At 301 calories and 25g protein per serving, this salad fits well into a fat loss phase where you're targeting high protein with controlled calories. The low carb content at 12g per serving helps create the caloric deficit needed for fat loss.
