Lemon Garlic Chicken and Broccoli Meal Prep Recipes Under 400 Calories That Actually Taste Like a Cheat Meal

You’re busy, hungry, and not in the mood to eat a sad salad. Good news: this Lemon Garlic Chicken and Broccoli meal prep hits like takeout, costs less than your coffee habit, and clocks in under 400 calories per serving. It’s high-protein, low-fuss, and built for the real world—aka 30-minute windows and minimal dishes.

The sauce? Silky, bright, and punchy. The result?

You’ll open your fridge and feel like you’ve got a personal chef (who also happens to be obsessed with garlic).

What Makes This Special

Flavor-first, macro-friendly: You’re getting juicy chicken, crisp-tender broccoli, and a lemon-garlic pan sauce that feels restaurant-level without the butter avalanche.

Meal prep that stays good: This reheats like a champ. The broccoli holds up, and the chicken stays moist thanks to a quick marinade and smart cooking technique.

Under 400 calories: Each portion lands around 320–380 calories depending on your sides. That’s room for a sprinkle of parmesan or a half cup of quinoa if you’re feeling fancy.

Minimal cleanup: One pan for cooking, one bowl for marinade, and you’re done.

Less time scrubbing, more time flexing your willpower (or not).

Shopping List – Ingredients

• 1.5 lbs (680 g) boneless, skinless chicken breasts, sliced into 1-inch strips
• 4 cups broccoli florets (about 2 medium heads)
• 4 cloves garlic, minced
• 1 large lemon (zest + 3 tbsp juice)
• 2 tbsp extra-virgin olive oil, divided
• 1 tsp honey or maple syrup (optional, for balance)
• 1 tsp Dijon mustard
• 1/2 tsp red pepper flakes (optional heat)
• 1 tsp dried oregano or Italian seasoning
• 1/2 tsp paprika
• Salt and black pepper, to taste
• 1/3 cup low-sodium chicken broth (or water)
• 1 tbsp cornstarch (optional, for a lightly glossy sauce)
• Fresh parsley, chopped (for garnish)
• Lemon wedges (for serving, optional)
• Optional sides: 1/2 cup cooked quinoa, brown rice, or cauliflower rice per portion (to keep under 400 calories, stick with cauliflower rice or a smaller grain serving)

Instructions

1. Marinate the chicken (10 minutes): In a bowl, whisk 1 tbsp olive oil, lemon zest, 2 tbsp lemon juice, minced garlic (reserve 1 clove for the pan), oregano, paprika, 1/2 tsp salt, and a few grinds of pepper. Add chicken strips and toss. Let sit while you prep broccoli.

   Quick marinades = max flavor with minimal waiting.

2. Prep the broccoli: Cut florets into bite-size pieces. Rinse and shake dry. Smaller pieces cook fast and stay crisp, which you want for reheating.
3. Sear the chicken: Heat a large skillet over medium-high.

   Add remaining 1 tbsp olive oil. Lay chicken in a single layer and cook 3–4 minutes per side until golden and just cooked through. Remove to a plate.

   Don’t overcook—chicken keeps cooking a bit off heat.

4. Sauté the broccoli: In the same pan, add broccoli and a pinch of salt. Cook 3 minutes, stirring occasionally, until bright green with a little char. Add 1/4 cup broth, cover, and steam 2 minutes until crisp-tender.

   Uncover and let excess liquid evaporate.

5. Make the sauce: Lower heat to medium. Add reserved minced garlic and cook 30 seconds until fragrant (no burning, please). Stir in remaining 1 tbsp lemon juice, Dijon, honey, and remaining broth.

   If you like it slightly thick, whisk cornstarch with 1 tbsp water and add to the pan. Simmer 1–2 minutes until glossy.

6. Combine: Return chicken (and juices) to the pan. Toss with broccoli to coat in sauce.

   Taste and adjust salt, pepper, and lemon. Finish with red pepper flakes and chopped parsley.

7. Portion for meal prep: Divide evenly into 4 containers. Add optional cauliflower rice or a modest scoop of cooked quinoa if it fits your calorie target.

   Garnish with lemon wedges.

Storage Instructions

• Refrigerate: Store in airtight containers up to 4 days.
• Freeze: Up to 2 months. For best texture, under-steam broccoli slightly before freezing.
• Reheat: Microwave 60–90 seconds, stir, then another 30–60 seconds until hot. Or warm in a skillet over medium with a splash of water or broth to loosen the sauce.
• FYI: Add fresh lemon after reheating to revive brightness.

  It’s like a flavor defibrillator.

Health Benefits

• High protein, low calories: Chicken breast delivers lean protein to keep you full and support muscle maintenance, all under 400 calories per serving.
• Fiber and micronutrients: Broccoli brings fiber, vitamin C, vitamin K, folate, and antioxidants that support immune and heart health.
• Heart-smart fats: Olive oil adds monounsaturated fats that play nice with cholesterol levels—no deep fryer needed.
• Lower sodium, higher control: Using lemon, garlic, and herbs ramps flavor without a salt bomb.
• Blood sugar friendly: Balanced protein and fiber help avoid the crash-and-snack spiral. Your 3 p.m. self will thank you.

Common Mistakes to Avoid

• Overcooking the chicken: Dry chicken ruins the party. Pull it when just cooked; carryover heat finishes the job.
• Soggy broccoli: Steam briefly and keep it crisp-tender.

  You want snap, not mush.

• Skipping the zest: Lemon zest is free flavor. Don’t leave it on the cutting board like an amateur move.
• Too much sauce thickener: A little cornstarch goes a long way. Glaze, not gravy.
• Forgetting to taste and adjust: Salt, acid, heat—tune it at the end.

  Your palate is the final chef.

Variations You Can Try

• Sheet-pan version: Toss chicken and broccoli with marinade, spread on a sheet pan, and roast at 425°F (220°C) for 18–20 minutes. Finish with a squeeze of lemon.
• Mediterranean twist: Add cherry tomatoes, olives, and a sprinkle of feta. Keep portions in check to stay under 400 calories.
• Spicy sesame: Swap oregano for 1 tsp sesame oil plus 1 tsp low-sodium soy sauce, top with sesame seeds and scallions.

  Still use lemon for brightness, IMO it slaps.

• Herb swap: Use fresh dill, basil, or thyme instead of oregano for a totally different vibe.
• Low-carb boost: Serve over cauliflower rice or zucchini ribbons. More volume, fewer calories—win-win.
• Air fryer chicken: Cook marinated chicken strips at 380°F (193°C) for 9–11 minutes, shaking halfway. Sauce separately on the stovetop, then toss.

FAQ

How many calories are in each serving?

Four portions average 320–380 calories each, depending on oil usage and whether you add a small side.

Without grains, most servings land around 340 calories. Use a nutrition calculator for precision with your exact brands.

Can I use chicken thighs instead?

Absolutely. Thighs are juicier and more forgiving.

They’ll add roughly 40–60 extra calories per serving, so adjust sides if you’re strict about staying under 400.

What if I don’t have cornstarch?

Skip it. Reduce the sauce an extra minute to concentrate. You can also mash a few broccoli florets into the pan to thicken naturally—grandma-level hack.

Will this get dry when reheated?

Not if you cook the chicken to just-done and reheat gently with a splash of water or broth.

Add a fresh squeeze of lemon after heating to wake everything up.

Can I make it dairy-free and gluten-free?

It’s naturally dairy-free. It’s gluten-free as written, just ensure your Dijon and broth are certified GF. If you swap in soy sauce for a variation, choose a GF tamari.

What sides keep it under 400 calories?

Best bets: cauliflower rice, steamed green beans, or 1/3–1/2 cup cooked quinoa or brown rice.

You can also add a simple arugula salad with a lemon-olive oil splash.

How long can I marinate the chicken?

10–30 minutes is ideal for speed. Up to 6 hours in the fridge works great. Avoid overnight with lemon-heavy marinades—they can toughen the meat slightly.

Can I use frozen broccoli?

Yes, but don’t thaw.

Cook from frozen in a hot skillet to prevent sogginess, and reduce added broth. It won’t be quite as crisp, but still solid.

Final Thoughts

This Lemon Garlic Chicken and Broccoli meal prep is the rare combo: fast, flavorful, and under 400 calories without tasting like “diet food.” You get bright citrus, savory garlic, and enough protein to keep you full and focused. Prep once, eat well for days, and skip the 9 p.m. snack raid.

Your future self is standing and applauding—probably with a fork.