🍗 High-Protein Grilled Chicken Bowl

📊 Nutrition (Per Serving)

• Calories: ~450 kcal
• Protein: 45–50g
• Carbs: 35g
• Fats: 12–15g
• Fiber: 6–8g

Perfect for: Muscle gain • Fat loss • Meal prep

🥣 Ingredients (1 Serving)

🍗 Protein Base

• 200g chicken breast (skinless)

🧂 Marinade

• 1 tbsp olive oil
• 1 tbsp lemon juice
• 1 tsp garlic paste
• ½ tsp turmeric
• ½ tsp paprika
• ½ tsp black pepper
• Salt to taste

🥦 Sides

• 1 cup steamed broccoli
• ½–1 cup cooked brown rice (or quinoa)

👨‍🍳 Step-by-Step Method

1️⃣ Marinate Chicken

Mix all marinade ingredients and coat the chicken evenly. Let it rest for 20–30 minutes (longer = better flavor).

2️⃣ Cook

Grill Pan: 5–6 minutes per side on medium heat.
OR
Oven: 200°C (400°F) for 18–22 minutes.

3️⃣ Check Doneness

Internal temperature should reach 75°C (165°F).

4️⃣ Rest

Let the chicken rest for 5 minutes before slicing to retain juices.

5️⃣ Plate It

Serve with brown rice (or quinoa) and steamed broccoli.

💪 Why This Recipe Works

✅ 1. High Biological Value Protein

Chicken breast provides complete protein, supporting muscle repair and growth.

✅ 2. Low Fat, Lean Mass Support

Skinless chicken keeps calories controlled while maximizing protein intake.

✅ 3. Metabolism Support

Turmeric and black pepper may help reduce inflammation and support digestion.

✅ 4. Balanced Energy

Brown rice provides slow-digesting carbohydrates for sustained energy.

🔥 Customize Based on Goal

🧠 Pro Fitness Chef Tips

• ✔ Avoid overcooking — dry chicken is harder to digest.
• ✔ Meal prep 3–4 portions at once for convenience.
• ✔ Add creatine post-workout for strength support.
• ✔ Daily protein target: 1.6–2.2g per kg bodyweight.