We’ve always been fans of the Shape Reclaimed program and its transformative Phase 1 recipes that focus on resetting your body with simple wholesome ingredients. These dishes make it easy to embrace a cleaner eating style while supporting weight loss and detoxification goals.
Our collection brings together tasty options that align with the program’s principles so you can enjoy flavorful meals without sacrificing results. Let’s explore how these recipes can energize your daily routine and set you up for success.
Ingredients
In our Shape Reclaimed Phase 1 recipes, we prioritize wholesome ingredients that align with the program’s principles of body reset, weight loss, and detoxification. These selections emphasize lean proteins, non-starchy vegetables, and fresh herbs to keep meals simple yet flavorful. Below, we list the key ingredients for a classic Phase 1 recipe—Grilled Lemon Herb Chicken with Steamed Vegetables—ordered as they are typically used in preparation. Each item includes specific measurements and prep notes for accuracy.
- Protein Base: 4 ounces boneless, skinless chicken breast (trimmed of fat and sliced into even strips for even grilling).
- Citrus Marinade: 2 tablespoons fresh lemon juice (squeezed from 1 medium lemon, zested for added flavor).
- Herbal Seasoning: 1 teaspoon dried oregano (crushed to release oils) and 1 teaspoon fresh thyme leaves (chopped finely for infusion).
- Vegetable Medley: 2 cups mixed non-starchy vegetables such as broccoli florets and zucchini slices (washed, chopped into bite-sized pieces, and steamed separately).
- Aromatics: 1 clove garlic (minced for marinating the chicken to enhance depth).
- Finishing Touch: A pinch of sea salt (about ¼ teaspoon, added just before cooking to preserve natural flavors) and black pepper to taste (freshly ground for optimal zest).
This lineup ensures our recipes remain nutrient-dense and supportive of your Shape Reclaimed journey, making it easier to maintain a cleaner eating style.
Tools and Equipment
To prepare our Grilled Lemon Herb Chicken with Steamed Vegetables in the Shape Reclaimed Phase 1 program, we rely on a few essential tools that ensure precise cooking and maintain the nutrient-dense quality of this dish. These items help us achieve optimal results while supporting the program’s focus on simple, wholesome preparation.
Essential Kitchen Tools
We recommend gathering the following tools, organized by their role in the recipe:
- Grill Pan or Outdoor Grill: A sturdy grill pan or outdoor grill is crucial for achieving that perfect char on our lean chicken breasts, enhancing the smoky flavors that make this Shape Reclaimed Phase 1 recipe so satisfying.
- Steamer Basket or Pot with Lid: For steaming non-starchy vegetables like broccoli or zucchini, a steamer basket fits snugly into a pot, allowing us to preserve their vibrant colors and crisp textures without adding extra oils.
- Chef’s Knife: A sharp chef’s knife enables us to slice fresh herbs and vegetables with ease, ensuring even cooking and maximizing the fresh, aromatic essence that aligns with Shape Reclaimed principles.
- Cutting Board: We use a stable cutting board as our base for all prep work, keeping our workspace organized and safe while handling ingredients for this Phase 1 favorite.
- Measuring Cups and Spoons: Accurate measurements are key in Shape Reclaimed Phase 1 recipes, so measuring cups and spoons help us portion herbs, lemon juice, and other elements precisely for balanced flavors.
- Tongs: Long-handled tongs give us control when flipping the chicken on the grill, preventing any sticking and ensuring even browning for a juicy, flavorful outcome.
- Mixing Bowl: A medium-sized mixing bowl is ideal for marinating our chicken with herbs, allowing the flavors to infuse deeply before grilling.
By using these tools, we streamline the process and elevate our Shape Reclaimed Phase 1 meals, making healthy eating both efficient and enjoyable.
Instructions
We make preparing our Grilled Lemon Herb Chicken with Steamed Vegetables straightforward and effective, using the fresh ingredients and tools we’ve outlined to support your Shape Reclaimed Phase 1 journey.
Prep
Before cooking, we focus on efficient preparation to maximize flavors and ensure everything is ready for the grill and steamer. Start by gathering your lean chicken breasts (about 4 ounces per serving) and pat them dry with paper towels for even marinating. In a mixing bowl, combine 2 tablespoons of fresh lemon juice, 1 tablespoon of olive oil, 1 teaspoon of minced garlic, and a handful of chopped fresh herbs like parsley and thyme—mix thoroughly to create a zesty marinade that will infuse the chicken with bright, citrusy aromas.
Next, place the chicken in the marinade, ensuring each piece is fully coated, and let it sit for 15-20 minutes in the refrigerator for optimal absorption. While the chicken marinates, prepare your non-starchy vegetables—select 2 cups of broccoli florets, 1 cup of green beans, and 1 sliced zucchini—wash them thoroughly and chop into uniform pieces using your sharp chef’s knife on a stable cutting board. This step keeps the veggies crisp and ready for steaming, enhancing their natural crunch and vibrant colors to complement the grilled chicken’s savory profile.
Cook
We move to the cooking phase, where heat brings out the dish’s appealing textures and tastes. Preheat your grill pan or outdoor grill to medium-high heat (around 375°F) for 5 minutes to achieve those desirable char marks on the chicken. Using long-handled tongs, place the marinated chicken breasts on the grill and cook for 6-7 minutes per side, flipping once, until the internal temperature reaches 165°F—watch for the golden-brown sear and the irresistible scent of herbs sizzling with lemon.
Simultaneously, fill a pot with 1 inch of water, insert your steamer basket, and bring it to a gentle boil. Add the prepared vegetables, cover with the lid, and steam for 5-7 minutes until they turn tender yet firm, retaining their bright green hues and fresh, earthy flavors without overcooking. This method preserves nutrients and delivers a light, steamed contrast to the juicy, herb-infused chicken.
Assemble
Finally, we assemble the dish to create an appealing, balanced plate that highlights the Shape Reclaimed Phase 1 principles. Transfer the grilled chicken to a serving platter and let it rest for 2-3 minutes to lock in juices, then slice it into even strips for easy eating. Arrange the steamed vegetables alongside the chicken, garnishing with a sprinkle of extra fresh herbs for a pop of color and aroma.
For a polished presentation, drizzle any remaining marinade over the top—avoid excess to keep it light. This simple assembly turns your meal into a visually enticing, nutrient-dense option that feels satisfying and supports your detoxification goals.
Make-Ahead Instructions
To keep our Shape Reclaimed Phase 1 journey seamless and efficient, we recommend preparing components of the Grilled Lemon Herb Chicken with Steamed Vegetables in advance. This approach allows us to save time on busy days while preserving the dish’s fresh flavors and nutritional benefits, aligning perfectly with the program’s focus on wholesome, detoxifying meals.
Preparing the Marinade and Chicken
We can start by marinating the chicken ahead of time to enhance its zesty, herbaceous taste without last-minute rush. Follow these steps for optimal results:
- In a mixing bowl, combine 2 tablespoons of fresh lemon juice, 1 tablespoon of olive oil, 2 minced garlic cloves, and 1 teaspoon of fresh herbs like rosemary or thyme. This mixture infuses the chicken with vibrant, aromatic flavors that support detoxification.
- Place 4 ounces of lean chicken breast (per serving) in a resealable bag or container, pour the marinade over it, and ensure even coating. Seal and refrigerate for up to 24 hours to allow the flavors to penetrate deeply, making the chicken tender and full of bright, citrusy notes.
Prepping the Vegetables
Steamed vegetables retain their crisp texture and nutrients when prepped in advance, helping us maintain the Shape Reclaimed Phase 1 emphasis on non-starchy options.
- Wash and chop 2 cups of non-starchy vegetables such as broccoli, zucchini, or green beans into uniform pieces for even steaming. Store them in an airtight container in the refrigerator for up to 48 hours to keep their vibrant colors and fresh crunch intact.
- If steaming in bulk, prepare a batch and cool it quickly in an ice bath to preserve nutrients, then store in the fridge. This step ensures the vegetables remain a nutrient-dense side that complements the grilled chicken’s lean protein profile.
Storage and Reheating Guidelines
- Store marinated chicken in the refrigerator at or below 40°F (4°C) for no more than 24 hours to prevent bacterial growth and maintain freshness.
- Store prepped vegetables similarly, ensuring they stay crisp and ready for quick steaming.
- For reheating, use a steamer basket to gently warm vegetables for 2-3 minutes, or grill the chicken from the marinade for 5-7 minutes per side until it reaches an internal temperature of 165°F (74°C). Avoid microwaving to preserve the dish’s natural textures and flavors.
| Storage Item | Recommended Time | Temperature Guidelines | Key Benefits |
|---|---|---|---|
| Marinated Chicken | Up to 24 hours | 40°F (4°C) or below | Enhances flavor absorption and supports meal planning |
| Prepped Vegetables | Up to 48 hours | 40°F (4°C) or below | Retains nutrients and reduces prep time on serving day |
Conclusion
We’ve explored how Shape Reclaimed Phase 1 recipes can transform your health journey
by focusing on simple, nourishing meals that support detoxification and vitality.
It’s rewarding to see how these strategies empower us to build sustainable habits
that keep us energized and on track for lasting wellness.
Frequently Asked Questions
What is the Shape Reclaimed program?
The Shape Reclaimed program is a structured health plan focused on resetting your body through clean eating and detoxification. It emphasizes Phase 1 recipes made with simple, wholesome ingredients like lean proteins and non-starchy veggies to support weight loss and energy. This approach helps participants adopt healthier habits for long-term success.
What are Phase 1 recipes in Shape Reclaimed?
Phase 1 recipes are designed to kickstart the program by using nutrient-dense, flavorful ingredients to promote detoxification and weight loss. They feature simple dishes like Grilled Lemon Herb Chicken with Steamed Vegetables, focusing on lean proteins, fresh herbs, and non-starchy veggies to reset your body while keeping meals tasty and satisfying.
What ingredients are needed for Grilled Lemon Herb Chicken with Steamed Vegetables?
Key ingredients include boneless chicken breasts, lemon juice, olive oil, garlic, fresh herbs (like rosemary or thyme), and non-starchy vegetables such as broccoli, zucchini, or green beans. Use precise measurements like 2 tablespoons of olive oil and 1/4 cup of lemon juice to ensure the dish is nutrient-packed and aligns with Shape Reclaimed’s principles.
What tools are required to prepare this recipe?
You’ll need a grill pan or outdoor grill for the chicken, a steamer basket or pot with lid for veggies, a sharp chef’s knife, cutting board, measuring cups and spoons, long-handled tongs, and a mixing bowl. These tools help streamline cooking, making it easier to create healthy Shape Reclaimed meals efficiently.
How do I prepare Grilled Lemon Herb Chicken with Steamed Vegetables?
Start by marinating chicken in lemon juice, olive oil, garlic, and herbs for at least 30 minutes. Grill the chicken until fully cooked, then steam the vegetables until tender yet vibrant. Assemble on a plate for a nutritious, appealing meal that supports Shape Reclaimed’s detoxification goals—ready in under 45 minutes.
Can I make this recipe ahead of time?
Yes, marinate the chicken in advance to boost flavor, and prep vegetables ahead to save time while keeping them crisp. Store marinated chicken in the fridge for up to 24 hours and prepped veggies for a few hours. Follow safe storage guidelines to maintain freshness, making it easy to enjoy a quick, healthy Shape Reclaimed meal.