Big-batch recipe · Mediterranean
Lemon chicken thighs with potatoes and olives
6 portions, about 40 g of protein in each. 15 minutes of hands-on work and 50 min of cooking.
Where it sits in the week
What this one is for
On the mediterranean track this is a Sunday cook — the long session, which covers Monday to Wednesday. Cooked once, portioned hot, and eaten across the days that session covers — on the seven-day plan it turns up at Monday dinner.
Two portions is about 80 g of protein — our own arithmetic on the figure above, not a separate measurement. Protein targets on this site are computed against goal weight or lean mass rather than scale weight, which is the whole of Real Fuel.
Part of the mediterranean meal plan, cooked in the two-session prep schedule.
What goes in
- 12 bone-in, skin-on chicken thighs
- 3 lb potatoes, cut into large chunks
- 2 cups green olives
- 3 lemons, 2 heads garlic, halved
- 1/2 cup olive oil, 2 tbsp dried oregano
- 1 cup chicken stock
How
- Toss the potatoes, olives, garlic and lemon halves in oil and oregano in the biggest tray you own.
- Salted, dried thighs skin-up on top, so the fat renders down through the potatoes.
- 425F for 50 minutes. Add the stock to the tray at 25 minutes, poured around the chicken, not over the skin.
- Squeeze the roasted lemon halves over everything before it comes off the tray.
Keeping it: Fridge 4 days. The potatoes go soft on reheat and nothing fixes that — if it bothers you, roast the second batch of potatoes on Wednesday.
Nothing on this page is medical advice. It is a plan written for general strength training in healthy adults, and any condition or medication you are managing outranks it.
Doing it cheaper
Swaps that apply to this one
From the mediterranean track's budget version, filtered to the ingredient this recipe actually uses.
| Instead of | Use | Why it is worth it |
|---|---|---|
| Small bottles of olive oil | The three-litre tin | This plan uses a lot of oil. Buying it in a small bottle is the quiet way this track gets expensive. |
The prices behind these swaps, with sources, are in the protein-per-dollar table.
The rest of the mediterranean week
3 more big-batch recipes on this track, plus the seven-day plan they feed.