Garlic Chicken & Roasted Vegetables

Protein Units: 1.5 units per serving Starch Units: 0 per serving

Nutrition Strategy Tags

Protein-First · Lower Carb · 15-Minute Meals · Mediterranean

Why This Meal Works

This is a high-protein, low-decision meal that works year-round. It scales easily by protein, keeps carbs optional, and fits both training and rest days.

Per-Serving Nutrition

• Calories: ~350 kcal

• Protein: ~40 g

• Carbohydrates: ~12 g

• Fat: ~14 g

• Fiber: ~4 g

Serving size:
1 serving = 5 oz cooked chicken + 1 cup vegetables
Servings per recipe: 2

Time Required

• Prep: 5 min

• Cook: 15 min

• Total: 20 min

Ingredients

Protein

• Chicken breast

Vegetables / Fruit

• Broccoli

• Bell peppers

Fat

• Olive oil

Flavor

• Salt, pepper, garlic powder

Instructions

1. Preheat oven to 425°F.

2. Toss vegetables with olive oil and seasoning; roast 12–15 min.

3. Season chicken and pan-sear or roast until cooked through.

How to Use This Recipe With Your Macros

• Protein: 1 serving ≈ 40 g protein

• Carbs: add rice or potatoes if needed

• Fat: increase olive oil for higher calories

Macro Scaling Examples

• Fat loss: 1 serving, no starch

• Maintenance: 1 serving + 1 starch

• High volume: 1.5–2 servings + starch