Bikini meal prep 101 :: lemon chicken
1 pound chicken breast
3 sprigs Rosemary OR parsley, depending on personal preference
Fresh ground pepper to taste
3-4 sweet potatoes or 1 package frozen yam patties
2-3 bags frozen vegetables of choice
I begin by cleaning the chicken — getting off any extra fat that is still on the breast. I usually cut the chicken into strips or small chunks to cook faster and to distribute and weigh for my meal preps. I measure my proteins after they are done cooking. When the chicken is cleaned and cut I put it all into a large gallon bag with juice of 1 fresh lemon and chopped rosemary or parsley. I marinade for at least 1 hour, but the longer the better !
While you are waiting for the chicken to marinade, you can prepare your sweet potatoes if you would prefer fresh to the frozen yam patties. I wash the sweet potatoes and cut width wise into medallions. This is easier to measure and weigh when finished and ready to add to your meals. I put on a cookie sheet lined with tin foil. Spray with a nonstick cooking spray– ideally the coconut oil kind– and top with you’re favorite seasonings. I love cinnamon !! But if you think that would be odd with the lemon chicken, I would recommend paprika.
Preheat the convection oven to 350F. Cover cake pan in foil– I use a cake pan because baking chicken will result in a lot of juices — you could use a cast iron skillet if you have one large enough for 1 lb of chicken !!
Bake chicken for 20-25 minutes Sweet potatoes will need 30-35 minutes to cook.
Allow chicken to cool. While doing so, begin to add your frozen veggies to your meal prep containers. I weigh out 1 serving size of the frozen veggies into several Tupperware containers. If you have extra fats to spare you can add crushed or slivered almonds to your green beans like the picture above– but I cannot do this in the later stages of prep. After the veggies are added, I place 1 yam patty or 3 oz of sweet potato into each container. Lastly , I weigh out my chicken — usually 4 ounces , but when my calories were at their lowest during the end of prep, I would make meals with only 2 ounces of protein to 1+ serving veggies in order to fill me up.
So your amount in each meal prep will be up to you and where your calories are at in this point of your prep. Enjoy!