There are only so many 16-hour workdays a man can take.
After graduating from culinary school in 2005, David Nayfeld was doing them six days a week. He hustled at the fine-dining mecca Eleven Madison Park in NYC, then eventually, in 2016, at his own Italian spot, Che Fico, in San Francisco, where he’s still executive chef.
The hours, the travel, the parties. “One day, you’re 18 kilograms overweight,” Nayfeld says. COVID gave him a chance to recommit to fitness. While he was into jiu-jitsu before the pandemic, a workout “pod” of friends helped him mix in heavy lifting, HIIT, and running.
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And he dialed in his diet, opting for high-protein meals that include a vegetable. Those 18 kilos now gone, Nayfeld is ready for his next goal: “I think 2026 is the year that I’m going to compete again in jiu-jitsu.”
This recipe, adapted from Nayfeld’s new cookbook Dad, What’s for Dinner?, is easy to double for meal prep.
When you’re pushing hard in the gym, what you eat outside of it matters just as much. This protein-packed chicken dinner delivers a massive 62 grams of protein per serving, making it a powerhouse meal for muscle recovery, energy, and flavour. Even better, it’s quick enough for weeknights and easy to double up for meal prep.
Why You’ll Love It
Protein is essential for repairing muscles after training, keeping you fuller for longer, and helping you hit your daily nutrition goals. This recipe combines juicy roasted chicken with a tangy, miso-inspired dressing and a crisp cabbage slaw on the side. Think simple prep, bold flavour, and plenty of gains.
READ MORE: Upgrade Your Meals with These 8 Protein-Packed Sauces
Ingredients
- 100 g mayonnaise Kewpie if you can find it, otherwise regular mayo
- 30 g white miso optional, can substitute with a little extra Dijon mustard for similar tang
- 20 g Dijon mustard
- 15 g honey
- Juice of ½ lemon
- 4 chicken leg quarters drumstick and thigh, attached
- ½ small head savoy cabbage very thinly sliced
- 1 Tbsp toasted sesame seeds or furikake optional, for garnish
- Salt to taste
Instructions
- In a bowl, mix the mayo, miso, mustard, honey, lemon juice, and 1 tsp salt. Scoop out 60 ml of the mixture for the marinade and refrigerate the rest for the dressing.
- Coat the chicken with the marinade and refrigerate, covered, for at least 30 minutes (or overnight for extra flavour).
- Preheat the oven to 190°C. Line a baking tray with foil and place a wire rack on top. Arrange the chicken on the rack and roast for 30–45 minutes, or until the thickest part reaches 74°C.
- Toss the sliced cabbage with some of the reserved dressing. Sprinkle over sesame seeds or furikake.
- Let the chicken rest for 5 minutes after roasting, then drizzle with the remaining dressing. Serve with the slaw.
Notes
Pro Tip
Double the recipe and portion it out into containers for a week’s worth of high-protein lunches. Nutrition per serving: 691 calories, 64g protein, 12g carbs (2g fibre), 41g fatFood styling by Rebecca Jurkevich. Prop styling by JJ Chan.
This article by Paul Kita was originally published on Men’s Health US – additional reporting and products added by the Men’s Health SA team.
