At Plan4One, we’re all about helping solo eaters fuel smart, eat well, and recover strong — without spending an hour in the kitchen or breaking the bank. Whether you’ve just smashed a weight session, tackled a spin class, or wrapped up a sweaty HIIT workout in your lounge room, this Lemon Garlic Chicken with Quinoa & Greens recipe ticks every box for a top-tier post-training meal.
It’s lean. It’s clean. It’s done in under 20 minutes. And it’ll have your muscles saying, “cheers, mate.”
This is recipe is part of our a low-fuss, easy-prep, easy-cook post-training meals, designed for fast recovery, lean muscle building, and fat loss. Each recipe is single-serve, nutrient-rich, and focuses on lean protein, complex carbs, healthy fats, and anti-inflammatory ingredients — all vital to recovery, satiety, and performance.
Each dish is tailored for actors and performers who want maximum results with minimal kitchen time.
🍽️ Why This Recipe Works Post-Workout
This recipe was designed with your Post-Training Meal Goals in mind:
✅ Post-Training Meal Goals:
- 25–30g of lean protein to support muscle recovery and repair
- Low-GI carbs to replenish glycogen stores steadily
- Anti-inflammatory compounds to reduce muscle soreness
- Leafy greens to boost micronutrient intake and fibre
- Balanced fats for satiety without slowing digestion
Whether you’re training to lean down, stay strong, or just feel good in your body, this meal hits all the right recovery notes — especially when eaten within 60–90 minutes after your workout.
🥦 Health Benefits of Each Ingredient
🐔 Chicken Breast (150g)
- Delivers 25–30g of high-quality protein per serve
- Rich in B vitamins (especially niacin and B6) for energy metabolism
- Lean, low-fat, and perfect for muscle repair post-training
🍚 Quinoa (½ cup cooked)
- A complete plant-based protein (contains all 9 essential amino acids)
- High in fibre and slow-release carbs to restore energy gradually
- Rich in magnesium, which supports muscle relaxation and recovery
Trainer Tip: Cook 1 cup of quinoa in advance and portion into 2–3 containers. It keeps well in the fridge for 3–4 days.
🥬 Baby Spinach or Kale (1 cup)
- Loaded with vitamins A, C, K, iron and antioxidants
- Adds gut-friendly fibre without adding heaviness
- Anti-inflammatory and alkalising, helping you bounce back faster
🧄 Garlic (1 clove, crushed)
- Contains allicin, a natural anti-inflammatory compound
- Supports immune function, especially useful if you’re training hard
- Adds big flavour with no added calories or sodium
🍋 Lemon Juice (½ lemon)
- Adds vitamin C to support collagen production and immune resilience
- Helps boost iron absorption from the greens
- Brightens the dish naturally without needing sauces or salt
🌶️ Optional: Chilli Flakes
- Stimulates metabolism slightly via capsaicin
- Adds zingy post-workout satisfaction with zero effort
🫒 Olive Oil (1 tsp)
- Provides healthy monounsaturated fats to help with nutrient absorption
- Adds satiety and helps regulate blood sugar
- Anti-inflammatory, especially when paired with greens and lean protein
⏰ Best Time to Enjoy This Meal
🕛 Ideal For: Lunch or Dinner
This meal is best served as a lunch or dinner within 60–90 minutes after resistance or endurance training. It provides the perfect balance of macros for muscle repair and energy replenishment, without being heavy or bloating.
It also works beautifully as a meal prep option — just scale up the chicken and quinoa, then cook fresh greens and lemon when you’re ready to eat.
💡 Quick Hack: Pack it into a container and bring it to work with the lemon wedge on the side. Toss and reheat for a perfect on-the-go meal.
👩🍳 The Recipe: Lemon Garlic Chicken with Quinoa & Greens (Serves 1)
Ingredients:
- 150g chicken breast, thinly sliced
- ½ cup cooked quinoa
- 1 tsp olive oil
- 1 garlic clove, crushed
- Juice of ½ lemon
- 1 cup baby spinach or kale
- Optional: sprinkle of chilli flakes
Instructions:
- Cook the Chicken
Heat olive oil in a non-stick pan over medium heat. Add garlic and sauté for 30 seconds until fragrant. Add the chicken and cook for 4–5 minutes until golden and cooked through. - Add Greens & Lemon
Toss in your spinach or kale and squeeze in the lemon juice. Stir until the greens are just wilted — about 1–2 minutes. - Assemble Your Plate
Serve the chicken and greens over your cooked quinoa. Sprinkle with chilli flakes if using, and enjoy immediately.
🔁 Ingredient Swaps & Tips
| Ingredient | Easy Swap | Notes |
|---|---|---|
| Chicken | Tofu, Turkey, Kangaroo | Tofu for plant-based; turkey for variety |
| Quinoa | Brown rice, pearl couscous | Choose a low-GI carb that suits your pantry |
| Greens | Rocket, shredded cabbage | Add crunch or peppery flavour |
| Garlic | Garlic powder (¼ tsp) | Works in a pinch — no peeling required |
⚖️ Nutrition Snapshot (Approx. per serve)
- Calories: ~420
- Protein: 30g
- Carbohydrates: 28g
- Fats: 16g
- Fibre: 4g
🧠 Final Thoughts from the Plan4One Team
This solo-friendly recipe is proof that eating for recovery doesn’t have to mean eating bland. With only a few ingredients and one pan to wash, you’ll have a gourmet-level plate of food that supports your goals — without the drama of meal prep Sundays or endless clean-up.
It is part of our a low-fuss, easy-prep, easy-cook post-training meals, designed for fast recovery, lean muscle building, and fat loss. Each recipe is single-serve, nutrient-rich, and focuses on lean protein, complex carbs, healthy fats, and anti-inflammatory ingredients — all vital to recovery, satiety, and performance.
Each dish is tailored for actors and performers who want maximum results with minimal kitchen time.
So, the next time you finish a workout, treat yourself to this Lemon Garlic Chicken Bowl. Your muscles will thank you — and so will your tastebuds.
👇 Hungry for More?
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