Healthy Meal-Prep Recipes: Garlic-Lemon Chicken and Spiced Roasted Carrots

Mar 11 2021
We're dishing up not one but TWO easy recipes to get you started with meal prep: a protein and a veggie. Make them both, or mix and match with other mains and sides. Cook once, and eat throughout the week!

Hungry Girl's Healthy Garlic-Lemon Chicken Recipe

Print Garlic-Lemon Chicken Print

1/4th of recipe (1 chicken cutlet): 239 calories, 8.5g total fat (3.5g sat. fat), 248mg sodium, 6g carbs, 1g fiber, 2g sugars, 32.5g protein

Click for WW Points® value*

Prep: 5 minutes
Cook: 10 minutes


3 tbsp. whipped butter

3 tbsp. lemon juice

1 tbsp. chopped garlic

Four 5-oz. raw boneless skinless chicken breast cutlets

1 cup chopped sweet onion



1/2 tsp. onion powder

1/4 tsp. each salt and black pepper


Place butter and lemon juice in a small microwave-safe bowl. Microwave for 35 seconds, or until melted. Add garlic and 1/4 tsp. onion powder, and mix until uniform.

Bring an extra-large skillet sprayed with nonstick spray to medium heat. Add chicken and onion. Sprinkle chicken with remaining 1/4 tsp. onion powder, salt, and pepper. Cook for 4 minutes, stirring onion occasionally.

Flip chicken. Cook for 2 minutes, stirring onion occasionally.

Add butter mixture. Cook and stir until chicken is cooked through, onion has softened, and butter mixture is evenly distributed, 2 - 3 minutes.


Hungry Girl's Healthy Spiced Roasted Carrots Recipe

Print Spiced Roasted Carrots Print

1/4th of recipe (about 1/2 cup): 71 calories, 3.5g total fat (0.5g sat. fat), 384mg sodium, 10g carbs, 3.5g fiber, 5.5g sugars, 0.5g protein

Click for WW Points® value*

Prep: 5 minutes
Cook: 30 minutes


1 lb. (about 3 cups) baby carrots

1 tbsp. olive oil



1/2 tsp. chili powder

1/2 tsp. cinnamon

1/2 tsp. salt 


Preheat oven to 400 degrees. Spray a baking sheet with nonstick spray.

Place carrots in a large bowl. Add oil and seasonings, and toss to coat.

Transfer to the baking sheet. Bake until browned and soft, about 30 minutes.


This Week on the HG Podcast: One-on-One with Fasting Expert Dr. Amy Shah

This week on Hungry Girl: Chew the Right Thing!, Lisa’s talking with Dr. Amy Shah, author of I’m So Effing Tired: A Proven Plan to Beat Burnout, Boost Your Energy and Reclaim Your Life. It’s a must-read book of science-backed plans, stress-management tips, recipes, and more. Tune in for…

⭑ magic vegetables for a healthy gut and hormone health
⭑ circadian fasting: what it is, and why you should try it
⭑ the best foods for breaking a fast
… and so much more!

CLICK TO LISTEN! And subscribe so you never miss an episode.
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Chew on this:

March is National Nutrition Month! Click & read up on five minerals for good health and easy food sources to get them from...

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*The WW Points® values for these products and/or recipes were calculated by Hungry Girl and are not an endorsement or approval of the product, recipe or its manufacturer or developer by WW International, Inc., the owner of the Points® trademark.

Questions on the WW Points® values listed? Click here.

Hungry Girl provides general information about food and lifestyle. This information and any linked materials are not intended and should not be construed as medical advice, nor is the information a substitute for professional medical expertise or treatment. Click here for more information.