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Fat Loss Lunch Box with Grilled Chicken and Quinoa

Fat Loss Lunch Boxes (Gluten Free)

Matteo
These Fat Loss Lunch Boxes (Gluten Free) are packed with lean protein, complex carbs, colorful vegetables, and healthy fats, perfect for batch-prepping nutritious, satisfying lunches that support your weight loss goals.
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Prep Time 20 minutes
Cook Time 30 minutes
Total Time 50 minutes
Course Lunch, Meal Prep
Cuisine Gluten Free, Healthy
Servings 4 lunch boxes
Calories 410 kcal

Equipment

  • sheet pan
  • mixing bowls
  • Steamer Basket
  • meal prep containers

Ingredients
  

Choose a Protein

  • 4 oz grilled chicken breast per serving

Add a Complex Carb

  • 0.5 cup quinoa or brown rice cooked

Load on the Veggies

  • 1 cup roasted broccoli or zucchini or other seasonal veggies

Add a Healthy Fat

  • 0.25 avocado or 2 tbsp tahini

Boost the Flavor (optional)

  • fresh lemon juice or balsamic glaze to taste
  • herbs or spices e.g. garlic, cumin, paprika, parsley

Instructions
 

  • Prep your protein: Grill or bake 3–4 chicken breasts with olive oil, lemon juice, and garlic until cooked through. Slice or cube for easy portioning.
  • Cook your complex carbs: Roast sweet potatoes at 400°F (200°C) for 25 minutes with olive oil and paprika. Alternatively, cook quinoa or rice in veggie broth for added flavor.
  • Prepare the vegetables: Roast broccoli or zucchini for 20 minutes, or steam green beans or asparagus until tender (5–7 minutes).
  • Assemble the lunch boxes: In each container, add 4 oz protein, ½ cup cooked carbs, 1 cup vegetables, and ¼ avocado or 2 tbsp tahini.
  • Store: Refrigerate in airtight containers for up to 4 days. Keep sauces and avocado separate until serving for best freshness.

Notes

Customize each lunch box by rotating proteins, grains, and vegetables. Use herbs and spices to keep flavors exciting. For volume eating, add leafy greens or steamed cabbage. Avoid freezing fresh avocado or raw greens.

Nutrition

Calories: 410kcalCarbohydrates: 32gProtein: 30gFat: 18gSaturated Fat: 3gCholesterol: 65mgSodium: 280mgPotassium: 720mgFiber: 7gSugar: 3gVitamin A: 4200IUVitamin C: 45mgCalcium: 50mgIron: 2.8mg
Keyword Fat Loss, gluten-free, high-protein, weight loss
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