Recipe Overview

Juicy, marinated grilled chicken breasts served atop a refreshing salad of white beans, cherry tomatoes, cucumber, and greens—this high-protein dinner recipe is designed for muscle recovery, satisfying meal prep, and balanced nutrition. Ideal for anyone seeking a healthy high-protein meal that’s both filling and flavorful.

Prep Time: 10 minutes
Cook Time: 15 minutes
Cooking Difficulty: Easy
Servings: 4

Ingredients

Base

• 1.5 lbs (680g) boneless, skinless chicken breasts
• 2 cans (15 oz each) white beans, rinsed and drained
  Veggies & Protein
• 1 cup cherry tomatoes, halved
• 1 cup cucumber, diced
• 4 cups salad greens (arugula, spinach, or mixed greens)
• 1/4 cup red onion, finely chopped
• 2 tbsp fresh parsley, chopped
  Supplements & Seasonings
• Juice + zest of 1 lemon
• 3 tbsp olive oil
• 2 tsp dried Italian herbs (or herbes de Provence)
• 2 cloves garlic, minced
• 1/2 tsp smoked paprika
• Salt and black pepper to taste

Professional Chef-Level Instructions

Prep Work

Marinate Chicken: In a bowl, combine lemon juice, zest, 2 tbsp olive oil, garlic, Italian herbs, smoked paprika, salt, and pepper. Add chicken, toss well, and marinate at least 10 minutes (up to overnight).
Prep Salad: In a large bowl, toss white beans, cherry tomatoes, cucumber, red onion, parsley, 1 tbsp olive oil, salt, and pepper. Chill until serving.

Cooking

Grill Chicken: Preheat grill or grill pan to medium-high. Grill chicken 6–7 minutes per side, or until cooked through (internal temp 165°F/74°C). Let rest 5 minutes, then slice.
Assemble: Divide salad greens among plates. Top with white bean mixture and sliced grilled chicken. Drizzle with extra lemon juice and olive oil if desired.

Detailed Nutrition Facts (per serving)

Variations & Substitutions

Vegetarian: Swap chicken for grilled tofu or tempeh for a plant-based protein bowl.
Flavor Twist: Use lime and cilantro in place of lemon and parsley for a Tex-Mex version.
Add Grains: Serve over quinoa or brown rice for extra energy.
Extra Veggies: Add roasted bell peppers or artichoke hearts.

Pro Tips & Tricks

Maximize Flavor: Marinate chicken overnight for ultimate tenderness.
Meal Prep: Store salad and grilled chicken separately; combine before eating for freshest texture.
Low-Lift Option: Use rotisserie chicken if short on time.
Boost Protein: Toss in 1/2 cup edamame or use Greek yogurt-based dressing.

How to Serve

Hot: Enjoy freshly grilled chicken over crisp salad for dinner.
Meal Prep: Portion into containers for high-protein lunch bowls all week.
Athlete Fuel: Pair with a whole wheat pita for balanced macros post-workout.

How to Store

Fridge: Keep chicken and salad in airtight containers for up to 4 days.
Freezer: Freeze grilled chicken up to 2 months; thaw and reheat gently.

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Power up your week with this delicious, high-protein bowl—your muscles (and your taste buds) will thank you!