A weekly meal-prep staple from the Elevation 9-Day Diet Meal Plan. Rub bone-in or boneless chicken breasts with Brazilian steakhouse seasoning and grill them all at once to portion across the week. No oil required — high protein, low carb, around 276 calories per 6 oz cooked serving.
Bulk meal prep: 5–6 lbs of chicken yields meals for the week (≈ 12–16 servings of 6 oz cooked).
Prep time: 5 minutes · Grill time: 20–25 minutes total
Prep time: 5 minutes · Grill time: 20–25 minutes total
Ingredients & Nutrition
| Ingredient | Calories (per 6 oz cooked) | Carbs |
|---|---|---|
| Skinless, boneless chicken breasts (5–6 lbs raw) | 276 cal | 0 g |
| McCormick Brazilian Steakhouse Seasoning (or similar dry rub) | — | — |
| No oil needed | 0 cal | 0 g |
| PER SERVING (6 oz cooked) | 276 calories | 0 g |
Instructions
- Rub Brazilian steakhouse seasoning generously into both sides of the chicken breasts. The seasoning also works well on beef or fish.
- Heat the grill to medium-high. No oil is needed.
- Place the chicken on the grill and close the lid. Cook for 10–12 minutes, depending on your grill.
- Flip the chicken once and grill the second side until cooked through (internal temperature 165°F).
- Let the chicken rest a few minutes, then portion into containers (about 6 oz cooked per meal) for the week.
- Pair each serving with low-carb vegetables — broccoli, asparagus, kale, spinach, or a green salad — to round out the 400-calorie meal target.
Meal-Prep Tip
Most people can carve out about 4 hours of free time a week. Use that block to shop, grill all the chicken at once, steam a batch of greens, and package meals into containers. This single batch of Brazilian-seasoned chicken anchors multiple days of the Elevation 9-Day Diet Meal Plan.
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Recipes are for general informational use as part of a provider-supervised weight-loss program. Consult your Elevation provider before changing your diet.