Low Calorie Meal Prep Lemon Pepper Chicken With Green Beans – Simple, Fresh, and Ready for the Week
This lemon pepper chicken with green beans is the kind of meal that keeps you full, energized, and on track without feeling like a chore. It’s bright, zesty, and satisfying, with a good hit of protein and plenty of crunch from tender green beans. The best part?
It’s easy to prep in one go and portion out for the week. Whether you’re new to meal prep or just want a dependable go-to, this one checks all the boxes for flavor, speed, and simplicity.
Low Calorie Meal Prep Lemon Pepper Chicken With Green Beans - Simple, Fresh, and Ready for the Week
Ingredients
Method
- Prep the chicken: Pat chicken breasts dry. If very thick, slice horizontally into cutlets for quicker, more even cooking. Cut into large chunks or leave as whole cutlets based on your preference.
- Make the seasoning: In a small bowl, combine lemon zest, half the lemon juice, olive oil, garlic, black pepper, salt, and onion powder. Stir into a paste-like marinade.
- Season the chicken: Toss the chicken with the marinade until well coated. Let sit for 10–15 minutes while you prep the green beans.
- Prep the green beans: Trim the ends and rinse. Pat dry. Toss with a drizzle of olive oil, a pinch of salt, and a few cracks of black pepper.
- Choose your cooking method: For hands-off prep, bake. For crisp edges and speed, pan-sear and finish in the oven.
- To bake everything: Heat oven to 425°F (220°C). Line a sheet pan with parchment and spray lightly. Arrange chicken on one side and green beans on the other. Bake 15–20 minutes, flipping the chicken halfway, until chicken hits 165°F (74°C) and beans are tender-crisp.
- To pan-sear then finish: Heat a large skillet over medium-high, spray with cooking spray, and sear chicken 2–3 minutes per side until golden. Transfer to a sheet pan. Toss beans in the hot skillet for 2–3 minutes, then move them to the pan with the chicken. Bake at 400°F (205°C) for 8–10 minutes until done.
- Add brightness: As soon as the chicken comes off heat, squeeze the remaining lemon juice over the top. Sprinkle with parsley and a pinch of red pepper flakes if using.
- Portion: Divide chicken and green beans evenly into 4–5 containers. If you want a carb add-on, portion separately (like 1/2 cup cooked quinoa or brown rice) to keep things flexible.
- Cool and store: Let food cool for 15–20 minutes before sealing to avoid condensation that makes beans soggy.
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Get Your Program TodayWhat Makes This Recipe So Good
- Low calorie, high satisfaction: Lean chicken breast and fresh green beans keep calories in check while still delivering plenty of volume and texture.
- Bold flavor without heavy sauces: Lemon, cracked pepper, and garlic create a bright, clean taste that doesn’t rely on creamy dressings or added sugar.
- Meal prep friendly: It reheats well and keeps its flavor, so your lunches won’t taste tired by Thursday.
- Quick and simple: Minimal ingredients, no fancy techniques, and done in about 30 minutes.
- Easy to customize: Swap veggies, add a grain, or tweak seasonings to match your goals and taste.
What You’ll Need
- Chicken breast: 1.5 to 2 pounds, boneless and skinless, trimmed
- Green beans: 1 to 1.25 pounds, ends trimmed
- Lemon: Zest and juice of 1 large lemon (plus extra wedges for serving if you like)
- Olive oil: 1.5 to 2 tablespoons
- Garlic: 3 cloves, minced (or 1 teaspoon garlic powder)
- Freshly cracked black pepper: 1 to 1.5 teaspoons, to taste
- Kosher salt: 1 to 1.5 teaspoons, to taste
- Onion powder: 1 teaspoon (optional, for depth)
- Crushed red pepper flakes: Pinch (optional, for heat)
- Fresh parsley: 2 tablespoons, chopped (optional, for garnish)
- Cooking spray: For baking sheet or skillet
- Meal prep containers: 4 to 5 medium containers with lids
Step-by-Step Instructions
- Prep the chicken: Pat chicken breasts dry. If very thick, slice horizontally into cutlets for quicker, more even cooking.
Cut into large chunks or leave as whole cutlets based on your preference.
- Make the seasoning: In a small bowl, combine lemon zest, half the lemon juice, olive oil, garlic, black pepper, salt, and onion powder. Stir into a paste-like marinade.
- Season the chicken: Toss the chicken with the marinade until well coated. Let sit for 10–15 minutes while you prep the green beans.
- Prep the green beans: Trim the ends and rinse.
Pat dry. Toss with a drizzle of olive oil, a pinch of salt, and a few cracks of black pepper.
- Choose your cooking method: For hands-off prep, bake. For crisp edges and speed, pan-sear and finish in the oven.
- To bake everything: Heat oven to 425°F (220°C).
Line a sheet pan with parchment and spray lightly. Arrange chicken on one side and green beans on the other. Bake 15–20 minutes, flipping the chicken halfway, until chicken hits 165°F (74°C) and beans are tender-crisp.
- To pan-sear then finish: Heat a large skillet over medium-high, spray with cooking spray, and sear chicken 2–3 minutes per side until golden.
Transfer to a sheet pan. Toss beans in the hot skillet for 2–3 minutes, then move them to the pan with the chicken. Bake at 400°F (205°C) for 8–10 minutes until done.
- Add brightness: As soon as the chicken comes off heat, squeeze the remaining lemon juice over the top.
Sprinkle with parsley and a pinch of red pepper flakes if using.
- Portion: Divide chicken and green beans evenly into 4–5 containers. If you want a carb add-on, portion separately (like 1/2 cup cooked quinoa or brown rice) to keep things flexible.
- Cool and store: Let food cool for 15–20 minutes before sealing to avoid condensation that makes beans soggy.
How to Store
- Refrigerator: Store in sealed containers for up to 4 days.
- Freezer: Freeze portions for up to 2 months. For best texture, undercook green beans slightly before freezing.
- Reheating: Microwave 60–90 seconds, stirring halfway.
Add a splash of water or a squeeze of lemon to keep chicken moist. Or reheat covered in a skillet over low heat for 3–4 minutes.
- Meal prep tip: Keep lemon wedges in the fridge and add after reheating to bring back fresh flavor.
Health Benefits
- Lean protein: Chicken breast supports muscle maintenance and keeps you fuller longer for fewer calories.
- Fiber and micronutrients: Green beans offer fiber, vitamin C, vitamin K, and antioxidants that support digestion and overall health.
- Heart-friendly fats: A small amount of olive oil provides healthy monounsaturated fats.
- Lower sodium control: Seasoning with lemon and pepper means you can rely less on salt while still getting big flavor.
- Balanced and light: This pairing keeps the meal light but satisfying. Add a simple complex carb if you need more energy for workouts or long days.
Common Mistakes to Avoid
- Overcooking the chicken: Dry chicken is easy to avoid.
Use an instant-read thermometer and pull at 165°F (74°C).
- Skipping the zest: Lemon zest carries most of the lemon’s aroma. Don’t rely on juice alone.
- Crowding the pan: When baking, give the chicken and beans space so they roast instead of steam.
- Not drying ingredients: Wet chicken or beans won’t brown well. Pat dry before seasoning.
- Adding lemon too early: Lemon juice can dull during long cooking.
Finish with fresh juice for brightness.
Variations You Can Try
- Lemon pepper chicken thighs: Use boneless, skinless thighs for extra juiciness. Adjust cooking time as needed.
- Herb boost: Add dried oregano or thyme to the seasoning. Fresh dill also pairs well with lemon.
- Veggie swap: Try broccoli, asparagus, or zucchini.
Aim for similar cook times to keep the process simple.
- Spicy twist: Add cayenne or extra red pepper flakes to the marinade.
- Light carb add-ons: Serve with cauliflower rice, farro, or a small portion of quinoa to round out the meal.
- Citrus mix: Use half lemon, half orange for a slightly sweeter, still bright flavor.
FAQ
How many calories are in a serving?
A typical serving with 5–6 ounces of chicken and a generous scoop of green beans, cooked with about 1.5–2 tablespoons of olive oil for the full batch, generally lands around 300–350 calories. Exact numbers vary based on portion size and oil used.
Can I use bottled lemon juice?
You can, but fresh is better. The zest is key to the flavor, and bottled juice can taste flat.
If you must use bottled, add extra zest from a fresh lemon to keep the brightness.
What if I don’t have lemon pepper seasoning?
You don’t need it. Use fresh lemon zest, lemon juice, black pepper, garlic, and a pinch of salt. That combination tastes cleaner and more vibrant than most store-bought blends.
How do I keep the chicken moist when reheating?
Don’t overcook it initially, and reheat gently.
Add a splash of water or broth before microwaving, cover loosely, and heat in short bursts. A squeeze of lemon after reheating also helps.
Can I make it in the air fryer?
Yes. Cook chicken cutlets at 380°F (193°C) for 8–10 minutes, flipping halfway, until 165°F (74°C).
Air-fry green beans at 375°F (190°C) for 7–9 minutes, tossing once, until tender-crisp.
Is this recipe gluten-free?
Yes, as written it’s naturally gluten-free. Just ensure your spices and any sides you add are certified gluten-free if needed.
Can I marinate the chicken overnight?
Yes, up to 12 hours. Because the marinade is acidic, avoid longer than that, which can change the texture.
Keep it covered in the fridge.
In Conclusion
This Low Calorie Meal Prep Lemon Pepper Chicken with Green Beans is straightforward, fresh, and built for busy weeks. It comes together quickly, tastes bright and clean, and reheats like a charm. Keep it as-is for a light, protein-packed meal, or pair with a modest portion of your favorite grain.
With a few pantry staples and one lemon, you’ve got lunches you’ll actually look forward to eating.
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