The most versatile fat-loss protein. 45g protein, zero fuss, and stays genuinely moist with this simple technique.
Preheat oven to 220°C (200°C fan). Line a small baking dish with baking paper.
Mix olive oil, garlic, lemon zest, lemon juice, oregano, thyme, onion powder, salt, and pepper in a bowl.
Place chicken in the dish and pour marinade over, turning to coat. Even 5 minutes of marinating helps.
Bake at 220°C for 20–22 minutes. The high heat is intentional — it seals the outside fast.
Check internal temperature: 74°C is the safe minimum. Pull it at 70°C as it carries over.
Rest 5 minutes under foil before slicing. This is what keeps it juicy.
Resting is mandatory, not optional. Cutting chicken immediately loses a third of its moisture onto the board.
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