
# 5-Minute High Protein Overnight Oats (4 Flavor Variations)

Overnight oats just got a major protein upgrade! These high protein overnight oats pack 25 grams of protein per serving and take just 5 minutes to prep. Perfect for busy mornings, weight loss goals, and muscle building.

## Why These High Protein Overnight Oats Are Perfect for You

### ✅ Meal Prep Champion
- Make 5 jars on Sunday for the entire work week
- Stays fresh in the fridge for up to 5 days
- Grab-and-go convenience

### ✅ Weight Loss Friendly
- 25g protein keeps you full until lunch
- Only 285 calories per serving
- Balanced macros for sustained energy

### ✅ Muscle Building Support
- Complete protein from whey and Greek yogurt
- Perfect post-workout breakfast
- Sustained amino acid release

## Base Recipe: High Protein Overnight Oats

### Ingredients (Makes 1 Serving)

- **1/2 cup rolled oats** (old-fashioned work best)
- **1 scoop vanilla protein powder** (25-30g)
- **1 tbsp chia seeds** (adds 3g protein + fiber)
- **3/4 cup unsweetened almond milk**
- **2 tbsp Greek yogurt** (extra protein + creaminess)
- **1/2 tsp vanilla extract**
- **Stevia or honey to taste** (optional)

### Instructions

1. **Mix dry ingredients** in a mason jar or container
2. **Add wet ingredients** and stir thoroughly
3. **Ensure no protein powder clumps** remain
4. **Refrigerate overnight** (minimum 4 hours)
5. **Stir and enjoy** cold or warmed up

### Pro Tips for Perfect Texture

- **Don't skip the chia seeds** - they create the perfect pudding-like texture
- **Use old-fashioned oats** - quick oats become too mushy
- **Stir well** - prevents protein powder clumps
- **Add toppings fresh** - keeps them from getting soggy

## 4 Delicious Flavor Variations

### 1. 🍫 Chocolate Peanut Butter (26g protein)

**Add to base recipe:**
- 1 tbsp cocoa powder
- 1 tbsp natural peanut butter
- 1 tsp mini dark chocolate chips

**Toppings:** Sliced banana, chopped peanuts

### 2. 🫐 Mixed Berry Vanilla (25g protein)

**Add to base recipe:**
- 1/4 cup mixed frozen berries
- Extra 1/2 tsp vanilla extract
- 1 tsp lemon zest

**Toppings:** Fresh berries, sliced almonds, coconut flakes

### 3. 🍌 Banana Bread (27g protein)

**Add to base recipe:**
- 1/2 mashed ripe banana
- 1/4 tsp cinnamon
- Pinch of nutmeg
- 1 tbsp chopped walnuts

**Toppings:** Banana slices, extra walnuts, cinnamon

### 4. 🥥 Tropical Paradise (25g protein)

**Add to base recipe:**
- 2 tbsp unsweetened coconut flakes
- 1/4 cup diced pineapple
- 1 tsp lime zest

**Toppings:** Toasted coconut, mango chunks, macadamia nuts

## Nutrition Breakdown (Base Recipe)

| Nutrient | Amount | % Daily Value |
|----------|--------|---------------|
| **Calories** | 285 | 14% |
| **Protein** | 25g | 50% |
| **Carbohydrates** | 32g | 11% |
| **Fiber** | 6g | 24% |
| **Fat** | 8g | 12% |
| **Sugar** | 8g | - |

**Key Nutrients:**
- **Complete protein** from whey and Greek yogurt
- **Omega-3 fatty acids** from chia seeds
- **Slow-digesting carbs** for sustained energy
- **6g fiber** for digestive health

## Meal Prep Strategy

### Sunday Prep (30 minutes = 5 breakfasts)

1. **Line up 5 mason jars**
2. **Measure dry ingredients** into each jar
3. **Add wet ingredients** and stir
4. **Label with flavors** and dates
5. **Refrigerate** for grab-and-go mornings

### Storage Tips

- **Refrigerate:** Up to 5 days
- **Freeze:** Up to 3 months (texture may change slightly)
- **Travel:** Keeps well for 4-6 hours without refrigeration

## Customization Options

### For Different Goals

**Weight Loss (Lower Calorie):**
- Use water instead of almond milk
- Skip the nut butter
- Add extra berries for volume

**Muscle Building (Higher Calorie):**
- Add 1 tbsp nut butter
- Use whole milk
- Include granola topping

**Keto-Friendly:**
- Use unsweetened coconut milk
- Replace oats with hemp hearts
- Add MCT oil

### Protein Powder Substitutions

- **Plant-based:** Pea, hemp, or brown rice protein
- **Collagen powder:** Reduce to 2 scoops (different amino profile)
- **No protein powder:** Add 1/4 cup Greek yogurt + 2 tbsp PB2

## Troubleshooting Common Issues

### Problem: Too Thick
**Solution:** Add more liquid, 1 tbsp at a time

### Problem: Too Thin  
**Solution:** Add more oats or chia seeds

### Problem: Protein Powder Clumps
**Solution:** Mix protein with liquid first, then add oats

### Problem: Not Sweet Enough
**Solution:** Add stevia, monk fruit, or fresh fruit

## Best Protein Powders for Overnight Oats

### Top Picks:
1. **Optimum Nutrition Gold Standard Whey** - Mixes smoothly, great taste
2. **Dymatize ISO100** - Ultra-clean, minimal ingredients  
3. **Garden of Life Plant Protein** - Best vegan option
4. **Isopure Zero Carb** - Lowest carb option

*Looking for quality protein powder? Check out our [affiliate links](#affiliate-links) for tested recommendations.*

## Frequently Asked Questions

### Can I heat up overnight oats?
**Yes!** Microwave for 30-60 seconds or enjoy cold. Both are delicious.

### How long do they last in the fridge?
**Up to 5 days** when stored in airtight containers.

### Can I make them without protein powder?
**Yes,** but you'll have less protein. Add extra Greek yogurt and nut butter to compensate.

### Are overnight oats good for weight loss?
**Absolutely!** The high protein and fiber content helps you stay full and eat less throughout the day.

### Can kids eat these?
**Yes!** They're nutritious and kid-friendly. Let them choose their favorite toppings.

## Transform Your Mornings Starting Tomorrow

These high protein overnight oats will revolutionize your breakfast routine. With 25 grams of protein and endless flavor possibilities, you'll never get bored.

**Your action plan:**
1. **Choose 2-3 flavor variations** that sound appealing
2. **Buy ingredients** this weekend  
3. **Prep 5 jars** on Sunday
4. **Enjoy effortless healthy breakfasts** all week

**Ready to meal prep like a pro?** Pin this recipe and try your first batch tonight. Your busy morning self will thank you!

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### More High Protein Breakfast Ideas

- [15 High Protein Breakfast Ideas for Weight Loss](/posts/high-protein-breakfast-weight-loss)
- [Protein Pancakes Recipe (3 Ingredients)](/recipes/protein-pancakes)
- [Meal Prep Breakfast Bowls](/posts/meal-prep-breakfast-bowls)

*Love this recipe? Subscribe to our newsletter for more high protein meal prep ideas and weight loss tips!*

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## Recipe Card Summary

**Prep Time:** 5 minutes  
**Total Time:** 8 hours (including chilling)  
**Servings:** 1  
**Difficulty:** Easy  

**Nutrition per serving:** 285 calories, 25g protein, 32g carbs, 8g fat

**Perfect for:** Meal prep, weight loss, muscle building, busy mornings


Easy high protein overnight oats recipe with 25g protein per serving. 4 delicious flavor variations perfect for meal prep and weight loss goals.

Rolled oats

Vanilla protein powder

Chia seeds

Unsweetened almond milk

Greek yogurt

Vanilla extract

Stevia or honey

Make-ahead high protein overnight oats with 25g protein. 4 flavors: chocolate, vanilla, berry, and PB banana. Perfect for weight loss and muscle building!

High Protein Overnight Oats Recipe | 25g Protein, 5 Minutes Prep

5-Minute High Protein Overnight Oats (4 Flavor Variations)


Are you looking for a lunch that is both nutritious and incredibly satisfying? This **Creamy Avocado Chicken Salad** is the answer. Say goodbye to boring, dry chicken salads and hello to a vibrant, flavor-packed meal that will keep you energized throughout the afternoon.

This recipe swaps heavy mayonnaise for nutrient-dense avocado and Greek yogurt, creating a creamy texture without the empty calories. It's packed with lean protein, heart-healthy fats, and fresh greens, making it a perfect choice for fitness enthusiasts, busy professionals, and anyone wanting to eat cleaner.

## Why You'll Love This Recipe

*   **High Protein:** With over 30g of protein per serving, it supports muscle recovery and keeps you full.
*   **Healthy Fats:** Avocados provide monounsaturated fats that are great for heart health.
*   **Quick & Easy:** Ready in just 15 minutes with no cooking required (if using pre-cooked chicken).
*   **Versatile:** Great as a sandwich filler, on top of greens, or scooped with cucumber slices.
*   **Diet-Friendly:** Naturally gluten-free and easily adaptable for keto and paleo diets.

## Ingredients Notes

To make this salad shine, quality ingredients are key:

*   **Chicken Breast:** Use cooked, shredded chicken breast. Rotisserie chicken is a great time-saver here. Poached chicken keeps it moist and tender.
*   **Avocados:** Choose ripe avocados that yield slightly to gentle pressure. They act as the creamy base.
*   **Greek Yogurt:** Use plain, non-fat or low-fat Greek yogurt for extra protein and tanginess. It lightens up the dressing.
*   **Lemon Juice:** Freshly squeezed is best! It adds brightness and prevents the avocado from browning.
*   **Red Onion:** Finely diced for a sharp, crunchy contrast. Soak in cold water for 5 minutes if you find raw onion too strong.
*   **Fresh Herbs:** Parsley, cilantro, or dill add a burst of freshness. Don't skip these!
*   **Seasoning:** Sea salt, freshly cracked black pepper, and a pinch of garlic powder tie everything together.

## Step-by-Step Instructions

### Step 1: Prepare the Chicken
If you haven't already, shred your cooked chicken breast into bite-sized pieces. You can use two forks to pull the meat apart easily. Place the chicken in a large mixing bowl.

### Step 2: Make the Creamy Avocado Dressing
In a separate small bowl, mash the ripe avocado until it's mostly smooth but still has some chunks for texture. Stir in the Greek yogurt, lemon juice, olive oil, salt, and pepper. Mix until well combined and creamy.

### Step 3: Combine Ingredients
Add the creamy avocado mixture to the bowl with the chicken. Toss in the finely diced red onion and your choice of fresh herbs (parsley or cilantro work beautifully).

### Step 4: Toss and Season
Gently toss everything together until the chicken is evenly coated with the dressing. Taste and adjust seasoning—add more lemon juice for zing or a pinch more salt if needed.

### Step 5: Serve
Serve immediately over a bed of mixed greens, inside a whole-grain wrap, or with whole-wheat crackers.

## Expert Tips for Success

*   **Ripeness Matters:** Ensure your avocados are perfectly ripe. If they are too hard, they won't mash well; if too soft, they might be brown inside.
*   **Storage:** This salad is best enjoyed fresh because avocado can oxidize (turn brown) over time. If you must store it, press plastic wrap directly onto the surface of the salad to minimize air contact and store in an airtight container in the fridge for up to 1 day.
*   **Add Crunch:** For extra texture, add chopped celery, cucumber, or toasted walnuts.
*   **Spice It Up:** Add a pinch of red pepper flakes or a dash of hot sauce if you like a little heat.

## Frequently Asked Questions (FAQ)

**Q: Can I make this ahead of time?**
A: Because of the avocado, it's best eaten the same day. However, the lemon juice helps slow down browning, so it can last for lunch the next day if stored properly.

**Q: Is this recipe keto-friendly?**
A: Yes! It's low in carbs and high in healthy fats and protein, making it excellent for a ketogenic diet.

**Q: Can I use mayonnaise instead of yogurt?**
A: Absolutely. If you prefer a classic taste, you can substitute the Greek yogurt with mayonnaise, or use a 50/50 mix.

## Nutrition Facts (per serving)

*   **Calories:** 350 kcal
*   **Protein:** 32g
*   **Carbohydrates:** 10g
*   **Fiber:** 7g
*   **Fat:** 20g
*   **Sugar:** 2g

*Disclaimer: Nutritional values are estimates and may vary based on the specific brands and ingredients used.*


Discover the ultimate Avocado Chicken Salad recipe! Packed with 32g of protein, healthy fats, and fresh herbs. Perfect for meal prep, keto diets, and quick healthy lunches. Ready in 15 minutes.

Creamy Avocado Chicken Salad Recipe – High Protein & Keto Friendly

Avocado Chicken Salad


## Ingredients
- 150g salmon fillet  
- 100g asparagus  
- 1 tsp olive oil  
- Salt, pepper, and lemon slices  

## Instructions
1. Preheat oven to 200°C (400°F).  
2. Place salmon and asparagus on a baking tray. Drizzle with olive oil, season with salt and pepper.  
3. Bake 15–20 minutes until salmon is cooked.  
4. Serve with lemon slices.

## Nutrition Facts
- Calories: 450 kcal  
- Protein: 40g  
- Carbs: 5g  
- Fat: 28g  


A simple and nutritious baked salmon recipe with asparagus. High in protein and omega-3.

Baked Salmon with Asparagus – Healthy Dinner Recipe

Baked Salmon with Asparagus


## Ingredients
- 150g Greek yogurt  
- 1 banana  
- 50g frozen berries  
- 1 scoop protein powder  
- 1 tsp honey (optional)  

## Instructions
1. Blend Greek yogurt, banana, berries, and protein powder until smooth.  
2. Pour into a bowl and top with fresh fruit or granola.  
3. Serve immediately.

## Nutrition Facts
- Calories: 350 kcal  
- Protein: 30g  
- Carbs: 40g  
- Fat: 8g  


A creamy and protein-rich Greek yogurt smoothie bowl with fresh fruits. Perfect for a quick breakfast.

Greek Yogurt Smoothie Bowl – Quick Protein Breakfast

Greek Yogurt Smoothie Bowl


## Ingredients
- 150g Greek yogurt (unsweetened)
- 1 scoop vanilla whey protein
- 1 tbsp chia seeds
- 40g rolled oats
- ½ banana, sliced
- A handful of berries (blueberries or strawberries)
- 1 tsp honey (optional)

## Instructions
1. In a medium bowl, combine Greek yogurt, protein powder, chia seeds, and oats.
2. Mix well until smooth and creamy.
3. Top with banana slices, berries, and a drizzle of honey.
4. Serve immediately or store in the fridge for up to 12 hours.

## Nutrition Facts (per serving)
- Calories: 420 kcal
- Protein: 38g
- Carbs: 38g
- Fat: 10g


A delicious and simple high-protein breakfast bowl packed with Greek yogurt, fruits, and oats to keep you full and energized all morning.

High-Protein Breakfast Bowl – Quick and Healthy Morning Meal

High-Protein Breakfast Bowl


## Ingredients
- 50g rolled oats
- 150ml milk or plant-based milk
- 100g mixed berries
- 1 tbsp chia seeds
- 1 tsp honey or maple syrup

## Instructions
1. In a jar or bowl, combine oats, milk, and chia seeds.
2. Stir in berries and honey.
3. Cover and refrigerate overnight (at least 6 hours).
4. Enjoy cold in the morning, optionally add nuts or seeds.

## Nutrition Facts (per serving)
- Calories: 300 kcal
- Protein: 10g
- Carbs: 45g
- Fat: 8g


Healthy and simple overnight oats recipe with berries, perfect for a quick and nutritious breakfast.

Overnight Oats with Berries – Easy No-Cook Breakfast

Overnight Oats with Berries


## Ingredients
- 50g oats  
- 1 scoop protein powder  
- 1 egg  
- 100ml milk or plant milk  
- ½ tsp baking powder  

## Instructions
1. Blend oats, protein powder, egg, milk, and baking powder until smooth.  
2. Heat a non-stick pan over medium heat, pour batter to form pancakes.  
3. Cook 2–3 minutes each side. Serve with berries or honey.

## Nutrition Facts
- Calories: 300 kcal  
- Protein: 25g  
- Carbs: 30g  
- Fat: 7g  


Quick and easy protein pancakes recipe, perfect for a nutritious breakfast.

Protein Pancakes – Healthy Breakfast Recipe

Protein Pancakes


Meet your new favorite lunch: the **Mediterranean Quinoa Salad with Chickpeas**. This vibrant, colorful dish is a nutritional powerhouse, combining complete plant-based protein from quinoa with fiber-rich chickpeas and a rainbow of fresh vegetables.

Whether you're a dedicated vegan, looking to reduce your meat intake, or just want a fresh and filling meal, this salad checks all the boxes. It holds up beautifully in the fridge, making it the ultimate meal-prep champion for busy weeks.

## Why This Salad Works

*   **Complete Protein:** Quinoa is one of the few plant foods that contain all nine essential amino acids.
*   **Fiber Boost:** Chickpeas and fresh veggies provide a significant amount of fiber to keep digestion healthy.
*   **Meal Prep Friendly:** Unlike lettuce-based salads that wilt, this grain salad actually tastes better the next day as the flavors meld.
*   **Customizable:** It's a "clean out the fridge" recipe—toss in whatever fresh produce you have on hand.

## Ingredients You'll Need

*   **Quinoa:** White, red, or tri-color quinoa all work well. Rinse it thoroughly before cooking to remove any bitterness.
*   **Chickpeas (Garbanzo Beans):** Canned is convenient (rinse and drain well), or cook your own from dried beans for better texture.
*   **Cucumber:** English cucumbers are best as they have fewer seeds and thinner skin.
*   **Cherry Tomatoes:** They add a burst of sweetness and juicy texture.
*   **Red Onion:** Adds a sharp, savory bite.
*   **Fresh Parsley:** Flat-leaf parsley brings a fresh, herbaceous note that brightens the whole dish.
*   **The Dressing:** A simple vinaigrette made with extra virgin olive oil, fresh lemon juice, garlic, salt, and black pepper.

## Step-by-Step Instructions

### Step 1: Cook the Quinoa
Rinse 1/2 cup of quinoa under cold water. Combine with 1 cup of water (or vegetable broth for more flavor) in a small pot. Bring to a boil, then reduce heat to low, cover, and simmer for 15 minutes. Remove from heat and let it sit covered for 5 minutes before fluffing with a fork. Let it cool completely.

### Step 2: Prep the Veggies
While the quinoa cools, chop your cucumber, halve the cherry tomatoes, and finely dice the red onion. Chop the fresh parsley.

### Step 3: Make the Dressing
In a small jar or bowl, whisk together the olive oil, fresh lemon juice, minced garlic, salt, and pepper until emulsified.

### Step 4: Assemble
In a large mixing bowl, combine the cooled quinoa, drained chickpeas, and chopped vegetables. Pour the dressing over the top.

### Step 5: Toss and Serve
Gently toss everything until well combined. Taste and adjust seasoning if needed. You can serve it immediately, but letting it sit in the fridge for 30 minutes allows the flavors to marry beautifully.

## Variations and Add-Ins

*   **Add Feta:** If you aren't vegan, crumbled feta cheese adds a wonderful salty creaminess.
*   **Roasted Veggies:** Add roasted red peppers or zucchini for a deeper flavor profile.
*   **Avocado:** Dice in some avocado just before serving for extra healthy fats.
*   **Nuts & Seeds:** Toasted pine nuts or sunflower seeds add a delightful crunch.

## Storage Tips

Store leftovers in an airtight container in the refrigerator for up to 4-5 days. This salad is excellent cold, making it perfect for packed lunches.

## Nutrition Facts (per serving)

*   **Calories:** 380 kcal
*   **Protein:** 15g
*   **Carbohydrates:** 50g
*   **Fiber:** 12g
*   **Fat:** 12g
*   **Iron:** 4mg

*Disclaimer: Nutritional values are estimates and may vary based on the specific brands and ingredients used.*


A refreshing, protein-packed Mediterranean Quinoa Salad with chickpeas, crisp vegetables, and a zesty lemon dressing. Perfect for vegan meal prep and healthy lunches.

Mediterranean Quinoa Salad with Chickpeas – Healthy Vegan Lunch

Quinoa Salad with Chickpeas


## Ingredients
- 1 whole grain wrap  
- 100g canned tuna in water  
- 1 tbsp Greek yogurt  
- Lettuce, tomato, cucumber, shredded carrot  
- Salt and pepper to taste  

## Instructions
1. Mix tuna with Greek yogurt, salt, and pepper.  
2. Spread mixture on wrap, add vegetables.  
3. Roll tightly and slice. Serve immediately.

## Nutrition Facts
- Calories: 320 kcal  
- Protein: 28g  
- Carbs: 30g  
- Fat: 10g  


A healthy and protein-packed tuna wrap with fresh vegetables. Perfect for lunch or meal prep.

Tuna Wrap with Veggies – Quick Healthy Lunch

Tuna Wrap with Veggies


This classic fitness meal combines lean protein, complex carbs, and nutrient-dense vegetables for the perfect post-workout recovery meal or healthy dinner option.

## Why You'll Love This Recipe

- **High in Protein:** 48g per serving for muscle recovery
- **Balanced Macros:** Perfect ratio of protein, carbs, and fats
- **Meal Prep Friendly:** Makes great leftovers for lunch
- **Simple Ingredients:** Just 8 basic ingredients
- **Great for Weight Loss or Muscle Building:** Adjust portions to fit your goals

## Ingredients

### For the Chicken:
- 2 chicken breasts (250g total)
- 1 tbsp olive oil
- 1 tsp garlic powder
- 1 tsp paprika
- 1/2 tsp black pepper
- 1/2 tsp salt

### For the Sweet Potato:
- 2 medium sweet potatoes (400g)
- 1 tsp olive oil
- Salt and pepper to taste
- Optional: cinnamon or rosemary

### For the Broccoli:
- 300g broccoli florets
- 1/2 lemon
- Salt and pepper

## Instructions

### Prepare the Sweet Potatoes (25 min):
1. Preheat oven to 200°C (400°F)
2. Cut sweet potatoes into 1-inch cubes
3. Toss with olive oil, salt, and pepper
4. Spread on a baking sheet in a single layer
5. Roast for 20-25 minutes, flipping halfway through
6. They're done when golden and fork-tender

### Prepare the Chicken (12-15 min):
1. Pound chicken breasts to even thickness
2. Mix garlic powder, paprika, salt, and pepper
3. Rub olive oil on both sides of chicken
4. Season generously with spice mixture
5. Heat grill pan or regular pan over medium-high heat
6. Cook chicken 6-7 minutes per side until internal temp reaches 75°C (165°F)
7. Let rest 5 minutes before slicing

### Prepare the Broccoli (5 min):
1. Steam broccoli florets for 4-5 minutes until tender-crisp
2. Or blanch in boiling water for 3 minutes
3. Drain and squeeze fresh lemon juice over top
4. Season with salt and pepper

### To Serve:
1. Slice chicken breast diagonally
2. Plate with sweet potato cubes and broccoli
3. Optional: drizzle with extra lemon juice or hot sauce
4. Serve immediately or store for meal prep

## Meal Prep Tips

- **Storage:** Refrigerate in airtight containers for up to 4 days
- **Reheating:** Microwave for 1-2 minutes or reheat in oven at 180°C (350°F)
- **Batch Cooking:** Double or triple the recipe for weekly meal prep
- **Keep Separate:** Store components separately if meal prepping for more than 2 days

## Variations & Substitutions

### Protein Options:
- Replace chicken with turkey breast
- Use salmon or white fish
- Try lean beef or pork tenderloin

### Carb Swaps:
- Regular potatoes instead of sweet potato
- Brown rice or quinoa
- Butternut squash

### Veggie Alternatives:
- Asparagus instead of broccoli
- Green beans
- Brussels sprouts
- Mixed roasted vegetables

### Flavor Variations:
- **Mexican:** Add cumin, chili powder, lime
- **Italian:** Use oregano, basil, balsamic vinegar
- **Asian:** Soy sauce, ginger, sesame oil
- **Cajun:** Cajun seasoning mix, hot sauce

## Macro Breakdown per Serving

| Nutrient | Amount |
|----------|--------|
| Calories | 485 |
| Protein | 48g |
| Carbohydrates | 42g |
| Fat | 12g |
| Fiber | 8g |
| Sugar | 9g |

**Perfect for:**
- Post-workout recovery meals
- Lean muscle building
- Fat loss diets
- Balanced healthy eating

## Nutritional Benefits

**Chicken Breast:**
- Lean protein source
- Rich in B vitamins
- Supports muscle growth

**Sweet Potato:**
- Complex carbohydrates
- High in vitamin A and fiber
- Anti-inflammatory properties

**Broccoli:**
- Low in calories, high in nutrients
- Rich in vitamin C and K
- Contains antioxidants

## Timing Recommendations

**Best Time to Eat:**
- **Post-Workout:** Within 1-2 hours after training
- **Lunch:** Keeps you full and energized
- **Dinner:** Light enough to not feel heavy before bed

**Adjust Portions For:**
- **Weight Loss:** Reduce sweet potato to 150g per serving (saves 100 calories)
- **Muscle Gain:** Add extra chicken breast or double the sweet potato
- **Pre-Workout:** Eat 1.5-2 hours before training

## Chef's Tips

1. **Even Cooking:** Pound chicken to uniform thickness for even cooking
2. **Don't Overcook:** Use a meat thermometer - 75°C (165°F) is perfect
3. **Rest the Meat:** Let chicken rest 5 minutes to retain juices
4. **Crispy Potatoes:** Don't overcrowd the baking sheet
5. **Tender Broccoli:** Don't overcook - keep it bright green and slightly crunchy

## Frequently Asked Questions

**Can I use chicken thighs instead?**
Yes! Dark meat has more fat and calories (about 100 extra per serving) but tastes great.

**How do I know when chicken is done?**
Internal temperature should reach 75°C (165°F) or juices run clear when pierced.

**Can I make this in an air fryer?**
Absolutely! Cook chicken at 190°C (375°F) for 12-15 minutes, flipping halfway.

**Is this good for meal prep?**
Yes! Stores well for 4 days. Keep components separate for best texture.

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This meal is a staple in fitness nutrition for good reason - it's simple, effective, and delicious. Whether you're cutting, bulking, or maintaining, you can adjust portions to fit your macro goals perfectly.

**Enjoy your meal!**


A perfectly balanced, high-protein meal with grilled chicken breast, roasted sweet potato, and steamed broccoli. Perfect for meal prep with 48g protein per serving.

Healthy Recipes