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Delicious & Healthy Chicken Recipes for Weight Loss


By: Stuart Carter, Dip. PT, Precision Nutrition 1,

C.O.O., The The Fit Father Project

healthy chicken recipes for weight loss
Once you’ve made the decision to take steps to lose the weight, you'll need a few recipes. That’s where these delicious healthy chicken recipes for weight loss come in.

You probably don’t want to eat chicken all the time, but these recipes can help you start, and stick to, a healthy eating plan, which will see you losing the weight and feeling great.

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Is Chicken Good for Weight Loss?

You may be wondering why we’re focusing on healthy chicken recipes for weight loss.

The reason is actually quite simple; chicken is a lean meat which means it has very little, or even no fat.

healthy chicken recipes for weight lossAs well as being low in fat, chicken has been shown to be high in protein.

Protein plays an essential part in cell repair and building new cells, particularly muscle cells. Eating it regularly will help to improve the strength and size of your muscles.

But wait, that’s not all! Chicken is also great for:

Healthy Bones

Chicken is full of phosphorous and calcium, which are both essential to maintaining healthy and strong bones. In fact, eating chicken regularly has even been linked to a reduced risk of arthritis.

Re-leaving Stress

You’ll also find tryptophane and vitamin B5 in your chicken. These minerals have been linked with reduced stress levels. As long-term stress is linked with an increased risk of cardiovascular issues, reducing your stress is a good thing!

Boosting Immunity

For years chicken soup was the go-to solution for coughs, colds, and the flu. It turns out this advice was good. Because chicken can improve the number of immune cells in your body, it is very effective at getting rid of infections and colds.

Now, you’re desperate to discover the delicious healthy chicken recipes for weight loss!

Healthy Chicken Recipes for Weight Loss

Check out these 5 healthy chicken recipes for weight loss and start enjoying your food!

Chicken Soup

healthy chicken recipes for weight loss This is the go-to recipe when you’re feeling under the weather. But, it can also be part of a healthy meal plan. Check out this 1-day meal plan if you need any more inspiration.

In fact, the great thing about chicken soup is that it’s easy to prepare and can be enjoyed at any time.


  • 3 chicken breasts – remove the skin and bones
  • 1 onion
  • 3 cups broccoli
  • 2 cups Carrots – sliced
  • 1 cup fresh peas, if fresh isn’t available use frozen.
  • 2 cups celery – finely chopped
  • 8 cups chicken broth
  • 1 tablespoon chopped parsley
  • 2 tablespoons olive oil
  • 3 garlic cloves – crushed or minced
  • 1 tablespoon apple cider vinegar


Put your chopped onion with the celery, carrots, and garlic, into a large pot over medium heat; you’ll also need the olive oil.

fat burning foods for men onionsAllow this mix to simmer for 3-5 minutes to soften the vegetables.

You can then add your chicken broth, vinegar, a little salt if required, and the chicken breasts. The mixture needs to be brought to the boil and kept there for 25 minutes.

You should now be able to remove the chicken breasts with a fork and shred them. In fact, they should pretty much fall apart.

Put the shredded chicken and all other ingredients back into the pot and simmer for approximately 15 minutes. The serve!

Nutritional facts per serving (4 servings per dish):

  • Calories 162
  • Protein 22g
  • Carbs 4g
  • Fat 8g

Lemon Chicken

healthy chicken recipes for weight lossThis is s simple and delicious as it sounds, pair it with a light salad to enjoy a healthy and fulfilling meal.


  • 8 chicken thighs with skin removed
  • 2 cloves garlic – crushed
  • 1 onion – finely chopped
  • 2 lemons – 1 needs to be sliced, another juiced
  • 1½ cups chicken stock
  • 2 leeks – chopped
  • 1 tablespoon butter
  • Pinch of dried rosemary


Start by heating your oven to 375°F, place the chicken thighs in a tin and sprinkle a little seasoning over them before putting them in the oven for 40 minutes, they should be crisp and golden.

While they’re cooking, you can melt your butter in a pan on the stove and put your garlic, leeks, and onion in it. Keep the heat low as you fry these ingredients until they are translucent.

You can then add your chicken stock and a dash of red wine before allowing it all to simmer for 10 minutes. Once done, add a little lemon juice to boost the flavor.

This mixture is now ready to pour over your chicken thighs. Remove them from the oven and pour the mixture over them, add a sprinkle of rosemary or any other herbs, and continue to bake for another 20 minutes.

Then serve with a small portion of rice and some salad.

Nutritional facts per serving (4 servings per dish):

  • Calories 481
  • Protein 3g
  • Carbs 7g
  • Fat 5g

Chicken Noodle Satay

If you like peanuts, then this recipe is simply to die for! The fact that it’s less than 500 calories per serving and can be made in just 60 minutes is a bonus!


red cabbage most nutritious vegetables

  • 2 chicken thighs without the skin
  • 1 cup red cabbage – sliced
  • 2 carrots- diced
  • ½ red onion – sliced
  • A handful of peanuts – they’ll need to be chopped
  • 2 nests of rice noodles

For the dressing

  • 2 tablespoons peanut butter, the crunchy type is better
  • 1 tablespoon red chili flakes, you can alter this to suit your own tastes
  • 1 teaspoon grated ginger
  • A garlic clove crushed
  • Zest of 1 lemon
  • 2 lemons juiced


The first step is to get your oven on, 375°F should do nicely. You can then pop your chicken onto a baking tray and add any seasoning you want. Slide the tray into the oven and leave them to cook for approximately 40 minutes, they’ll be crisp and golden.
healthy chicken recipes for weight loss
Your noodle nests will have instructions on the packet, follow these to cook them properly now. Don’t forget to rinse them in cold water.

The next thing is to create the dressing. Simply add 3 tablespoons of hot water to your peanut butter and whisk them. This will make a paste, add your garlic, lime zest and juice, and chili flakes and give it a second whisk.

You can now add the rest of your ingredients, red cabbage, red onion, carrots, and even an herb of your choice. Spread this on your plates, remove the chicken from the oven and shred it before adding it to the top of the noodles.

You can garnish with a handful of chopped peanuts and any herbs you wish.

Now enjoy!

Nutritional facts per serving (4 servings per dish):

  • Calories 261
  • Protein 4g
  • Carbs 1g
  • Fat 1g

Chicken Curry

Eating healthy chicken recipes for weight loss doesn’t mean you have to give up the curry; you just need to learn to cook it yourself. You’ll be extremely pleased with the results!


healthy chicken recipes for weight loss

  • 2 chicken breasts skinless and diced
  • 3 tomatoes finely chopped
  • 3 cloves of garlic crushed
  • 1 onion sliced and diced
  • 1 tablespoon tomato puree
  • 1 cup low-fat coconut milk
  • Pinch of dried ginger or freshly grated
  • 2 tablespoons Madras curry paste, you can use an alternative if you prefer it milder or hotter
  • 1 cup basmati rice
  • 1 cup sugar snap peas
  • Juice of 1 lime


Put your curry paste, tomato puree, tomatoes, ginger, onion, and garlic in a blender and blend until smooth. It will take a few minutes.

You can then put the mixture into a frying pan and place on the stove at medium heat. Gently fry this for up to ten minutes, it will reduce and start smelling fantastic!

Now add your coconut milk and allow it to simmer for another 10 minutes before putting in your chopped chicken and continuing on medium heat for another 10 minutes! You can adjust this time if needed; the chicken should be cooked and the sauce thickening.

Separately place your cup of rice in a pan and add enough water to cover the rice twice. Slowly bring it to the boil and let it simmer for approximately 12 minutes. The rice should be soft and the water should all have been absorbed.

At this stage, add the sugar snap peas and lime to the sauce and allow to simmer for a further 2 minutes. While this is simmering, drain the rice, rinse it, and serve it on the plates.

Add the sauce and enjoy your food.

Nutritional facts per serving:

  • Calories 411
  • Protein 26.2g
  • Carbs 40.7g
  • Fat 10.6g

Chicken Mustard Salad

You can’t complete healthy chicken recipes for weight loss list without adding in a salad option. However, when the salad tastes this good, it’s not a chore to be eating it!


  • ½ cup green beans
  • 2 chicken breasts
  • 2 cups green lentils
  • ½ cup mangetout
  • 1 cup mixed baby leaves
  • 1 tablespoon olive oil
  • ½ cup Fresh parsley
  • 1 tablespoon mustard
  • 1 tablespoon red wine vinegar
  • Your preferred herbs


You need to start by cooking your green beans. Place them in a pan of boiling water for 3-5 minutes and then drain. Rinsing them with cold water straight away can help them to stay crunchy.

healthy chicken recipes for weight lossNow take your chicken breasts and flatten them with a rolling pin. It can help to do this between two baking sheets.

Drizzle a little of your oil on top and then sprinkle with herbs. Before cooking them on a griddle pan for approximately 5 minutes on each side, you’ll need to allow them to cool before you slice them.

Now place all the other ingredients, except the mangetout, green beans, lentils, and baby leaves in a bowl and mix them thoroughly.

Toss in the mangetout, etc. and sprinkle the salad base onto your plates, top with your cooked chicken and serve immediately.

Nutritional facts per serving (4 servings per dish):

  • Calories 238
  • Protein 30.4g
  • Carbs 12.6g
  • Fats 6.2g

Don’t forget, as these recipes show, low calorie doesn’t always mean low fat. But, eating a balanced meal and doing regular exercise means that you can still lose weight and enjoy your food.

Try these recipes, and you won’t miss your fast food options!

The Last Cluck

We have a free 1-day meal plan that you simply can't miss out on. It's the small changes that make a difference and help you sustain a healthy lifestyle in the long term. That’s the real secret to losing weight and keeping it off. Having a bunch of healthy recipes at your fingertips gives you an awesome advantage.

For a turnkey approach, you should join the FF30 project today and get tons of great information.You'll also find inspiration from the other men working towards the same goal as you. Thousands of men have been successful. Be inspired by them, and in time, you’ll be the inspiration to others!

1 day meal plan

Here’s A Free Weight Loss Meal Plan For Busy Men 40+

1 day meal plan
Discover exactly what to eat for breakfast, lunch, and dinner to lose belly fat & feel energized 24/7 without hard dieting...

Your new friend & health coach,


Stuart Carter Dip. PT, Precision Nutrition 1

C.O.O., The The Fit Father Project

Stuart gained his Diploma in Personal Training & Sports Medicine through Premier Global, back in 2001. In 2018, he completed his Level 1 Precision Nutrition qualification.

Throughout his career in Fitness, Stuart has trained hundreds of clients, worked in almost every position in the industry, and ran his own successful training studio.

After a hiatus away from the Fitness industry, working in Corporate Management and Finance, Stuart returned to what he loves… Fitness! This return led to a chance meeting with Dr. Balduzzi, and a place in the Fit Father Project team.

Brotherhood Nickname: The Fit Brit
Bragging Rights: 18 Years in the fitness industry, Author of ‘The Easy Fitness Guide', Father of 4 boys and Husband to a Venezuelan beauty.

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*Please know that weight loss results & health changes/improvements vary from individual to individual; you may not achieve similar results. Always consult with your doctor before making health decisions. This is not medical advice, just a few chicken recipes for weight loss.


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