If you’re looking for Low Calorie High Protein meals that actually taste amazing and keep your blood sugar stable, this recipe is for you. I’m Dr. Joanette—an ER doctor, longevity expert, and Blue Zone native,and today I’m making a Lemon Garlic Chicken Cauliflower Rice Bowl that’s perfect for lunch, dinner, or meal prep.
This bowl checks all the longevity boxes: high protein (about 40–50g per serving), low carb (around 8g per serving), and high fiber from broccoli, peppers, spinach, and cauliflower rice to support your gut microbiome and help prevent glucose spikes and crashes. I’ll show you how to marinate and grill the chicken in cast iron, whip up a quick lemony Greek yogurt sauce, and assemble the bowl in minutes.
⏱ Timestamps
00:00 – Intro + why this meal is “food as medicine”
00:40 – Lemon-garlic chicken marinade
02:00 – Quick Greek yogurt lemon sauce
02:45 – Veggie + cauliflower rice prep
03:10 – Cooking with cast iron (tools mentioned)
05:20 – Grilling the chicken + don’t flip too soon
06:10 – Why this bowl supports blood sugar + muscles
08:10 – Checking chicken temp + slicing
10:25 – Cooking/steaming the veggies + heating cauliflower rice
12:05 – Assembling the bowls
13:15 – Taste test + final tips + where to get the recipe
🌐 RESOURCES & LINKS
Full recipe + more “food is medicine” meals:
https://growwithdrjoanette.com/low-calorie-high-protein-meals/
#LowCalorieHighProteinMeals #HighProteinMealPrep #ChickenBowl #LowCarbRecipes #FoodIsMedicine #LongevityCooking #DrJoanette
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@DrJoanette
Website: growwithdrjoanette.com
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