Chicken Tray Bake


Calories Protein Fat Carb
665 49g 31g 40g


  • Serves 2

  • 6 boneless, skinless chicken thighs

  • 1 red pepper, roughly chopped

  • 5 cloves of garlic, roughly chopped

  • 1 courgette, chopped into large chunks

  • 1 red onion, roughly chopped

  • 1 tbsp rapeseed oil

  • 15 cherry tomatoes, left whole

  • Third of a block of feta, cubed

  • 3-4 handfuls of spinach

  • 400g tin of beans of your choice (mixed, haricot, kidney, borlotti etc)

  • Salt and pepper

  • Handful of fresh thyme

  • 2 tsp smoked paprika

  • Drizzle of balsamic vinegar


Preheat the oven to 180 degrees. Put the chicken, red pepper, garlic, courgette, red onion and tomatoes in an oven proof tray and drizzle with the rapeseed oil. Season with the smoked paprika, thyme, salt and pepper. Place in the oven for 25 minutes. Take out the tray and add the tin of beans and put back in the oven for 10 minutes. Then increase the oven temperature to 200 degrees and cook for a further 5 minutes. Take out of the oven and add the feta, spinach and drizzle of balsamic vinegar, mix well so that the feta starts to melt and the spinach wilts. 

These tables let you know if this recipe is suitable for your body-type and goal (Fat loss / Sculpt / Muscle gain). They show whether it’s a recipe you can enjoy before or after 5pm as part of your plan and if you need to adapt it slightly by adding or removing carbohydrate.


Meals before 5pm Meals after 5pm
Ectomorph Add carb Yes
Ecto-Mesomorph Add carb Yes
Mesomorph Yes Yes
Meso-Endomorph Yes Yes
Endomorph Yes Yes


Meals before 5pm Meals after 5pm
Ectomorph Add carb Add carb
Ecto-Mesomorph Add carb Add carb
Mesomorph Add carb Add carb
Meso-Endomorph Add carb Yes
Endomorph Add carb Yes