Low-Sodium Herb Chicken & Rice Bowls
Herb-roasted chicken thighs with lemon rice and steamed vegetables. Full flavor from herbs and citrus — zero added salt needed. Under 400mg sodium per serving.
PROTEIN 38g
CALORIES 440
P:E RATIO 0.8
TIME 35m
YIELD 5
P:E 0.8
ELITE DENSITY INVENTORY LIST
ORIGINAL
VEGAN SWAP
2 lbs boneless skinless chicken thighs 38G PROTEIN
3 cups cooked white rice CARB BASE
4 cups steamed broccoli and carrots HIGH FIBER
2 lemons (juiced and zested) FLAVOR
2 tbsp olive oil FLAVOR
1 tbsp dried oregano FLAVOR
1 tbsp dried thyme FLAVOR
1 tsp garlic powder FLAVOR
1 tsp onion powder FLAVOR
1/2 tsp black pepper FLAVOR
Fresh parsley for garnish FLAVOR
MEAL PREP LOGISTICS
- Storage: Store for up to 5 days in airtight containers.
- Batching: Fresh herbs, lemon, and garlic create so much flavor that you won't miss the salt at all.
- Reheat: Microwave for 2 minutes. Squeeze fresh lemon before eating for brightness.
EXECUTION STEPS
01
THE MACRO PREP
Preheat oven to 425°F. Line a sheet pan with parchment paper.
02
THE MACRO PREP
Mix olive oil, lemon juice, lemon zest, oregano, thyme, garlic powder, onion powder, and pepper.
03
THE MACRO PREP
Toss chicken thighs in the herb mixture. Spread on the sheet pan.
04
HIGH HEAT SEAR
Bake 22-25 minutes until internal temp reaches 165°F. Let rest 5 minutes, then slice.
05
STEP 5
Cook rice and stir in remaining lemon zest for flavor.
06
STEP 6
Steam broccoli and carrots until tender-crisp (4 minutes).
07
STEP 7
Divide into 5 containers: rice, chicken, and vegetables. Garnish with fresh parsley.
PRIMARY CATEGORY
EXPLORE MORE Oven ProteinFULL EXECUTION PLANS
5-DAY BEGINNER MEAL PREP PLAN ›GROCERY LIST
servings
- 2 lbs boneless skinless chicken thighs
- 3 cups cooked white rice
- 4 cups steamed broccoli and carrots
- 2 lemons (juiced and zested)
- 2 tbsp olive oil
- 1 tbsp dried oregano
- 1 tbsp dried thyme
- 1 tsp garlic powder
- 1 tsp onion powder
- 1/2 tsp black pepper
- Fresh parsley for garnish