Grilled Chicken Thigh Muscle Meal Prep
Marinated grilled chicken thighs — the ultimate muscle-gain protein base. 46g protein per serving with deep smoky flavor.
PROTEIN 46g
CALORIES 380
P:E RATIO 1.9
TIME 24m
YIELD 4
P:E 1.9
ELITE DENSITY INVENTORY LIST
ORIGINAL
VEGAN SWAP
2.5 lbs boneless skinless chicken thighs 46G PROTEIN
3 tbsp olive oil FLAVOR
2 tbsp soy sauce FLAVOR
1 tbsp honey FLAVOR
2 cloves garlic, minced FLAVOR
1 tsp smoked paprika FLAVOR
1 tsp cumin FLAVOR
Salt and pepper to taste FLAVOR
MEAL PREP LOGISTICS
- Storage: Refrigerate sliced for up to 5 days.
- Batching: Chicken thighs have more fat than breast, so they stay incredibly juicy on the grill.
- Reheat: Microwave 90 seconds or reheat on a grill pan.
EXECUTION STEPS
01
THE MACRO PREP
Whisk olive oil, soy sauce, honey, garlic, paprika, and cumin for marinade.
02
THE MACRO PREP
Marinate chicken thighs at least 30 minutes (or overnight for best flavor).
03
HIGH HEAT SEAR
Grill over medium-high heat 6-7 minutes per side until charred and cooked through (175°F).
04
THE ASSEMBLY
Let rest 5 minutes. Slice against the grain.
PRIMARY CATEGORY
EXPLORE MORE Grill ProteinRELATED INGREDIENTS
FULL EXECUTION PLANS
5-DAY HIGH PROTEIN MUSCLE GAIN PLAN ›GROCERY LIST
servings
- 2.5 lbs boneless skinless chicken thighs
- 3 tbsp olive oil
- 2 tbsp soy sauce
- 1 tbsp honey
- 2 cloves garlic, minced
- 1 tsp smoked paprika
- 1 tsp cumin
- Salt and pepper to taste