Chicken in a healthy meal plan

Can I lose weight by eating chicken?

How much chicken should I eat a day to lose weight?

Together with “Chicken in a healthy meal plan?”, these are three of many questions that arise in our minds when it comes to eating chicken. Chicken is a good substitute for red meat. Being rich in protein is an excellent source of amino acids. Amino acids help our bodies develop muscular tissue, which is especially important as we get older. Higher protein consumption has also been demonstrated to help preserve bone mineral density in studies. Chicken consumption can assist to create stronger muscles and promote healthier bones, reducing the incidence of injuries and disorders like osteoporosis.

According to research, eating 25-30 grams of protein per meal helps us with health. A meal rich in protein can make us feel fuller even when we eat less, which aids with weight management. Chicken meat can also help with high levels of triglycerides which are associated with heart diseases. Chicken is a high-protein food that can help you lose weight and lower your risk of heart disease.

Below are some chicken-based recipes that you can embed into your meal plan by pressing

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Chicken and pineapple salad

Balsamic vinegar adds vibrant flavor to this salad and only a smidgen of fat and sodium.

5 from 1 vote

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Prep Time 25 mins

Cook Time 1 hr

Total Time 1 hr 25 mins

Course Main Course

Cuisine European

Servings 8 servings

Calories 180 kcal

Ingredients

  

1x2x3x

• 20 ounces chicken breasts
• 8 ounces pineapple chunks
• 2 cups broccoli
• 4 cups baby spinach leaves
• 1/2 cup red onions

For the vinaigrette:

• 1/4 cup olive oil
• 2 tbsp balsamic vinegar
• 2 tsp sugar
• 1/4 tsp cinnamon

Instructions

 

• Each chicken breast should be cut into cubes. Heat the olive oil in a large nonstick frying pan over medium heat. Cook, stirring occasionally, until the chicken is golden brown, about 10 minutes. Combine the cooked chicken, pineapple chunks, broccoli, spinach, and onions in a large serving bowl.
• In a small bowl, combine the olive oil, vinegar, saved pineapple juice, sugar, and cinnamon to make the dressing. Pour the dressing over the salad. Toss lightly to evenly coat. Serve right away.

Notes

Kidney friendly

Nutrition

Calories: 180kcalCarbohydrates: 9gProtein: 16gFat: 9gSaturated Fat: 1gPolyunsaturated Fat: 1gMonounsaturated Fat: 5gTrans Fat: 1gCholesterol: 45mgSodium: 103mgPotassium: 472mgFiber: 1gSugar: 7gVitamin A: 1584IUVitamin C: 29mgCalcium: 38mgIron: 1mg

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Almond crusted chicken

Mike

5 from 1 vote

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Prep Time 20 mins

Cook Time 30 mins

Total Time 50 mins

Course Main Dish

Cuisine American, European, Mediterranean

Servings 4 servings

Calories 231 kcal

Ingredients

  

1x2x3x

• 3/4 cup ground almonds
• 1/2 cup flour
• 1 teaspoon thyme
• 1 teaspoon onion powder
• 1 teaspoon garlic powder
• 1/2 teaspoon salt
• 1/2 teaspoon pepper
• 1/2 cup milk
• 4 pieces chicken breast 4 ounces each
• 1 tablespoon olive oil

Instructions

 

• Preheat the oven to 400 degrees Fahrenheit. Using cooking spray, lightly coat a baking sheet. Combine the ground almonds, flour, thyme, onion powder, garlic powder, salt, and pepper in a medium mixing bowl. In a separate medium-sized bowl, pour the milk.
• Place each chicken breast on the baking sheet after coating it in the almond mixture, then in the milk, and then again in the almond mixture.
• Preheat a nonstick saute pan over medium-high heat, then pour in the olive oil. Place the chicken breasts in the pan once it is heated and reduce the heat to medium.
• Sear the chicken breasts on one side until golden brown, then flip and sear for 1 minute on the other side. Return the chicken to the oiled baking sheet and bake for 10 minutes, or until the internal temperature reaches 165 degrees F.

Nutrition

Calories: 231kcalCarbohydrates: 19gProtein: 8gFat: 15gSaturated Fat: 2gPolyunsaturated Fat: 1gMonounsaturated Fat: 3gCholesterol: 4mgSodium: 305mgPotassium: 87mgFiber: 3gSugar: 2gVitamin A: 75IUVitamin C: 1mgCalcium: 90mgIron: 2mg

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Baked Chicken Tenders

Amanda

5 from 2 votes

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Prep Time 20 mins

Cook Time 35 mins

Total Time 55 mins

Course Main Dish

Cuisine American

Servings 4 people

Calories 347 kcal

Ingredients

  

1x2x3x

• 0.25 cup flour
• 0.5 tsp salt
• 0.25 tsp pepper
• 1 cup rice krispies
• 0.5 cup parmesan
• 0.5 tsp thyme
• 1 egg
• 28 oz chicken tenders

Instructions

 

• In a mixing basin, combine rice flour, salt, and pepper. Set aside after thoroughly mixing. Combine gluten-free rice krispies, parmesan cheese, and dried thyme in a separate bowl. Set aside after thoroughly mixing. In a separate bowl, whisk together the egg and 2 tablespoons water.
• Preheat the oven to 190 degrees Celsius.
• Chicken tenders should be dredged in a rice flour mixture. After that, dip in the egg mixture and then coat in the rice krispies mixture. Place over a baking sheet on a rack.
• Coated chicken tenders should be baked for 35–40 minutes, or until golden brown.

Nutrition

Calories: 347kcalCarbohydrates: 13gProtein: 49gFat: 10gSaturated Fat: 4gPolyunsaturated Fat: 1gMonounsaturated Fat: 3gTrans Fat: 1gCholesterol: 176mgSodium: 774mgPotassium: 781mgFiber: 1gSugar: 1gVitamin A: 695IUVitamin C: 7mgCalcium: 167mgIron: 4mg

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White chicken chili

Add a variety of beans, such as kidney or black beans, or extra veggies to improve the flavor. Simply increase the amount of chicken broth to account for the additional ingredients.

5 from 1 vote

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Prep Time 25 mins

Cook Time 1 hr

Total Time 1 hr 25 mins

Course Main Course

Cuisine European

Servings 8 servings

Calories 2256 kcal

Ingredients

  

1x2x3x

• 10 ounces chunk chicken
• 30 ounces white beans
• 14.5 ounces tomatoes
• 4 cups chicken broth
• 1 piece onion
• 1/2 piece green pepper
• 1 piece red pepper
• 2 cloves garlic
• 2 tsp chili powder
• 1 tsp cumin
• 1 tsp oregano
• 8 tbsp Monterey Jack cheese
• 3 tbsp cilantro

Instructions

 

• Combine the chicken, beans, tomatoes, and chicken broth in a large soup pot. Simmer, covered, over medium heat.
• Spray a nonstick frying pan with cooking spray in the meantime. Sauté the onions, peppers, and garlic for 3 to 5 minutes, or until the vegetables are tender.
• Add the onion and pepper mixture to the soup pot. Stir in the chili powder, cumin, oregano and, as desired, cayenne pepper. Simmer for about 10 minutes, or until all the vegetables are soft.
• Pour into bowls that have been warmed. 1 tablespoon cheese, 1 tablespoon cilantro, 1 tablespoon cheese, 1 tablespoon cilantro, 1 tablespoon cheese, 1 tablespoon cheese, 1 tablespoon cheese, 1 tablespoon cheese

Notes

1. Healthy carb
2. High Fiber
3. Low Fat

Nutrition

Calories: 2256kcalCarbohydrates: 263gProtein: 188gFat: 55gSaturated Fat: 23gPolyunsaturated Fat: 9gMonounsaturated Fat: 17gCholesterol: 232mgSodium: 5487mgPotassium: 7098mgFiber: 66gSugar: 30gVitamin A: 9835IUVitamin C: 267mgCalcium: 1596mgIron: 41mg

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