Can I grill the chicken instead of pan-searing it?

Yes, the quantities and the totals do not change. Brush the chicken with the oil rather than heating it in the pan, and cook 3 to 4 minutes per side as written.

Which herbs work best?

Thyme, oregano or a mixed Italian blend all work. The recipe records 1 tbsp of aromatic herbs of choice, so the choice is yours and the totals stay the same.

Lemon Herb Chicken with Tomato Salad: 438 kcal, 50 g Protein

September 9, 2026

This is the dinner to make when you have twelve minutes and no appetite for anything heavy. Chicken breast seared with lemon and herbs, a pile of cherry tomatoes and greens, and a balsamic vinaigrette you whisk while the pan is hot. 438 kcal with 50 g of protein for the recipe as written.

Most of the calories here are the chicken and the oil. The salad is close to free, which is why the plate can be this big for this number.

How This Fits Your Day

With 50 g of protein in a 438 kcal plate, this is one of the more filling dinners in the set for the calories it costs. Where it lands for you depends on your own daily target, which depends on your height, weight, age, sex and how active you are. If you have not worked out your number, our free calorie calculator takes about a minute.

The recipe

Prep: 10 min
Cook: 12 min

Nutrition for the whole recipe as written:

Calories: 438
Protein: 50.1 g
Carbs: 18.9 g
Fat: 18 g
Fiber: 4.8 g

Ingredients

200 g chicken breast fillet
2 tbsp lemon juice
1 tbsp aromatic herbs of choice
3 tsp oil of choice
200 g cherry tomatoes
80 g mixed green salad
1 tbsp balsamic vinegar
1 tsp fresh parsley

Method

1Heat the oil in a nonstick skillet over medium-high heat.
2Add the chicken to the skillet and cook with the lemon juice and herbs for 3 to 4 minutes per side until golden brown. Season with salt and pepper.
3Meanwhile, cut the cherry tomatoes in half.
4In a small bowl, whisk together the balsamic vinegar with a drizzle of oil to make a vinaigrette.
5Serve the chicken over a bed of green salad and cherry tomatoes.
6Garnish with fresh chopped parsley and drizzle with vinaigrette.

These are fixed quantities, not a portion calculated for you. MenuVita adjusts recipe quantities to your own energy needs and builds them into a seven-day plan with a grocery list. Serving suggestion; your dish may look different. Follow the quantities above.

The quantities above are fixed: they are not scaled to your body or your goal. Adjusting recipe quantities to a personal calorie target, across a full week, is what we are building at MenuVita. This recipe is part of our high protein low calorie meals collection, and there are more free dishes on the recipes page.

This recipe is not intended for pregnant or breastfeeding people, adolescents, or anyone with a medical condition, who should talk to a doctor first.

This is general information, not medical advice. If you have a medical condition, talk to your doctor or a registered dietitian before changing your diet.

Common questions

Can I grill the chicken instead of pan-searing it?: Yes, the quantities and the totals do not change. Brush the chicken with the oil rather than heating it in the pan, and cook 3 to 4 minutes per side as written.
Which herbs work best?: Thyme, oregano or a mixed Italian blend all work. The recipe records 1 tbsp of aromatic herbs of choice, so the choice is yours and the totals stay the same.