High-Protein Grilled Chicken with Roasted Zucchini & Quinoa – A Perfect Weight Loss Meal

Grilled Chicken with Roasted Zucchini and Quinoa – A High-Protein, Fiber-Rich Weight Loss Recipe

Maintaining a healthy diet while on a weight loss journey can be challenging. However, choosing meals that are high in protein and fiber can help you stay full longer, control cravings, and boost metabolism. One such delicious and nutrient-packed meal is Grilled Chicken with Roasted Zucchini and Quinoa. This meal is not only low in calories but also rich in essential nutrients, making it a perfect addition to your diet plan.

In this blog post, we will walk you through a simple yet tasty recipe that will keep you satisfied while supporting your fitness goals.

Why This Meal is Perfect for Weight Loss?

1. High in Protein: Grilled chicken breast is an excellent source of lean protein, which helps in muscle growth, repairs tissues, and promotes fat loss by increasing metabolism.
2. Rich in Fiber: Quinoa and zucchini are loaded with dietary fiber, which aids digestion and keeps you full for a longer time, preventing overeating.
3. Low in Calories: This meal is packed with essential nutrients but is low in calories, making it ideal for calorie-controlled diets.
4. Healthy Fats: Olive oil and seasonings add a healthy dose of monounsaturated fats, essential for heart health.
5. Nutrient-Dense: Packed with vitamins, minerals, and antioxidants, this meal contributes to overall well-being and enhances the weight loss process.

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Ingredients (Servings: 2)

For the Grilled Chicken:

• 2 boneless, skinless chicken breasts
• 1 tablespoon olive oil
• 1 teaspoon garlic powder
• 1 teaspoon onion powder
• 1 teaspoon paprika
• 1 teaspoon dried oregano
• ½ teaspoon black pepper
• ½ teaspoon salt
• Juice of ½ lemon

For the Roasted Zucchini:

• 2 medium zucchinis, sliced
• 1 tablespoon olive oil
• ½ teaspoon garlic powder
• ½ teaspoon salt
• ½ teaspoon black pepper
• ½ teaspoon Italian seasoning

For the Quinoa:

• ½ cup quinoa
• 1 cup water or low-sodium vegetable broth
• ½ teaspoon salt
• ½ teaspoon black pepper
• 1 teaspoon lemon juice

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Instructions

Step 1: Preparing and Cooking Quinoa

1. Rinse the quinoa under running water to remove any bitterness.
2. In a pot, add 1 cup of water or low-sodium vegetable broth and bring it to a boil.
3. Add quinoa, reduce the heat to low, cover, and let it simmer for about 15 minutes until the liquid is absorbed.
4. Fluff with a fork, add lemon juice, salt, and pepper, then set aside.

Step 2: Grilling the Chicken

1. Preheat your grill or grill pan over medium-high heat.
2. In a bowl, mix olive oil, garlic powder, onion powder, paprika, oregano, black pepper, salt, and lemon juice.
3. Rub this marinade evenly on both sides of the chicken breasts.
4. Place the chicken on the grill and cook for about 5-7 minutes per side until fully cooked (internal temperature should reach 165°F/75°C).
5. Once done, let it rest for a few minutes before slicing.

Step 3: Roasting the Zucchini

1. Preheat the oven to 400°F (200°C).
2. Toss the zucchini slices with olive oil, garlic powder, salt, black pepper, and Italian seasoning.
3. Spread them on a baking sheet in a single layer.
4. Roast for 15-20 minutes, flipping halfway through until they are golden brown and tender.

Step 4: Assembling the Meal

1. Place a portion of cooked quinoa on a plate.
2. Add the grilled chicken breast slices.
3. Arrange the roasted zucchini on the side.
4. Garnish with fresh parsley or lemon wedges if desired.

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Macros Per Serving:

• Calories: 380 kcal
• Protein: 42g
• Carbohydrates: 36g
• Fiber: 7g
• Fats: 10g

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Tips for Meal Prepping & Variations

• Meal Prep Friendly: Cook quinoa in advance and store it in the fridge for up to 3 days. The grilled chicken can be refrigerated for 3-4 days, making it easy to assemble meals quickly.
• Add More Greens: Pair this dish with a fresh green salad or steamed broccoli for an extra nutrient boost.
• Switch the Protein: Instead of chicken, you can use salmon, tofu, or shrimp for a different taste while maintaining high protein content.
• Use Different Grains: Swap quinoa with brown rice or couscous for variety.
• Spice It Up: Add chili flakes or cayenne pepper to give the dish a spicy kick.

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Final Thoughts

This Grilled Chicken with Roasted Zucchini and Quinoa recipe is an excellent choice for anyone looking to lose weight while enjoying a delicious, satisfying meal. It's packed with high-quality protein, fiber-rich quinoa, and nutrient-dense zucchini, ensuring you stay full and energized throughout the day.

Incorporate this meal into your weekly routine to stay on track with your fitness goals without compromising on flavor. Try it today and experience the benefits of a healthy, balanced diet!

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