For many of us, preparing dinner after a long day can feel like a daunting task. The thought of chopping and cooking when all you want to do is relax can be overwhelming. However, with a little planning and the right recipes, you can enjoy healthy and delicious meals without spending hours in the kitchen. These meal prep chicken recipes are designed to cut down on both preparation and clean-up time, making it easier to stick to your weight loss goals.
The Benefits of Meal Prepping Chicken
Meal prepping offers numerous benefits, especially when it comes to weight loss:
- Saves Time: By preparing meals in advance, you eliminate the need to cook every day, freeing up valuable time during the week.
- Controls Portions: Pre-packaging your meals helps you manage portion sizes, preventing overeating and supporting your weight loss efforts.
- Saves Money: Meal prepping reduces the temptation to order takeout or eat at restaurants, saving you money in the long run.
- Encourages Healthy Eating: When you have healthy meals readily available, you're more likely to make nutritious choices and avoid unhealthy convenience foods.
General Tips for Meal Prepping Chicken
Before diving into specific recipes, here are some general tips to keep in mind when meal prepping chicken:
- Choose High-Quality Chicken: Opt for free-range organic boneless, skinless chicken breasts whenever possible. Avoid chicken that has been injected with saltwater solutions.
- Cut Chicken into Cutlets: Slice chicken breasts horizontally to create thinner cutlets. This allows them to cook faster and more evenly.
- Marinate Chicken: Marinating chicken breasts infuses them with flavor and helps them stay tender and juicy during cooking and reheating.
- Cook Chicken Whole: Instead of dicing the chicken before cooking, cook it whole and then dice it into bite-sized cubes. This helps prevent the chicken from drying out.
- Store Chicken Properly: Store cooked chicken in airtight containers in the refrigerator for up to 4 days. Allow the chicken to cool completely before refrigerating to prevent condensation.
One-Pan Chicken Recipes
One-pan recipes are perfect for meal prep because they minimize both cooking and clean-up time. Here are some delicious and easy one-pan chicken recipes:
Spicy Sheet Pan Chicken with Vegetables and Tahini Sauce
This recipe involves baking chicken breasts, red bell peppers, onions, and tomatoes on a single sheet pan. While the ingredients are baking, you can prepare a quick tahini sauce to pour over the dish.
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- Ingredients: Chicken breasts, red bell peppers, onions, tomatoes, tahini sauce.
- Preparation Tip: Save time by preparing the tahini sauce at the beginning of the week.
Spiced Chicken with Broccoli and Sweet Potato
This recipe provides a complete meal with spiced chicken, broccoli, and sweet potato. The combination of flavors tastes great fresh or cold.
- Ingredients: Chicken breasts, broccoli, sweet potato, spices (ground coriander, cumin, cinnamon).
- Repurposing Tip: Get creative by repurposing the ingredients in different ways throughout the week. Use sweet potato in salads or soups, and reimagine the chicken and broccoli in other quick recipes.
Moroccan Chicken and Veggie Bake
A mix of spices, including ground coriander, cumin, and cinnamon, gives this chicken and veggie bake a Moroccan-inspired flavor.
- Ingredients: Chicken breasts, assorted vegetables (carrots, Brussels sprouts), spices (ground coriander, cumin, cinnamon).
- Spice Blend Tip: Make the spice blend ahead of time and store it in an airtight jar for up to 6 months.
Ranch Chicken and Bacon Dinner
Ranch dressing is the secret ingredient that cuts down on dinner meal prep in this recipe. The ranch dressing adds all the additional flavor needed for this chicken and bacon dinner.
- Ingredients: Chicken breasts, bacon, ranch dressing.
- Flavor Tip: The ranch dressing gives this chicken and bacon dinner all the additional flavor it needs.
Chicken Nachos
Nachos are always a great speedy dinner idea, especially because they are easy to customize. This version packs in the protein with shredded chicken and plenty of cheese.
- Ingredients: Tortilla chips, shredded chicken, cheese, toppings of your choice.
- Customization Tip: It's so easy to customize them.
Nutty Chicken with Starch
Delicious cold or hot, this nutty chicken recipe is the secret to a quick lunch or dinner. Eat it alongside something starchy to guarantee satisfaction.
Read also: Low-Carb Meal Ideas
- Ingredients: Chicken breasts, nuts, starch.
- Satisfaction Tip: Eat it alongside something starchy to guarantee satisfaction.
Cheesy Chicken Pasta Bake
This pasta bake is filled with cheesy, chicken goodness, proving that you don’t technically need a pot to cook pasta. The thick and creamy sauce keeps all the ingredients well protected from freezer burn, making it particularly well-suited to freezing for later.
- Ingredients: Pasta, chicken, cheese, creamy sauce.
- Freezing Tip: Because its thick and creamy sauce keeps all the ingredients well protected from freezer burn, this chicken meal prep is also particularly well-suited to freezing for later.
Spicy Chicken Meatballs with Vegetables
These spicy meatballs come together quickly and cook even faster. In this recipe, they are paired with red bell peppers, but would be equally delicious if paired with another vegetable such as zucchini or even mushrooms.
- Ingredients: Chicken, spices, red bell peppers.
- Customization Tip: Feel free to use it as an opportunity to make use of the vegetables in your fridge that may otherwise not see the light of day.
One-Pan Chicken Fried Rice
There’s no need to deal with splattering grease and a hot stove when this fried rice recipe exists. For best results, use day-old rice that’s had plenty of time to dry out. Less moisture means crispier results.
- Ingredients: Chicken, rice, vegetables.
- Crispy Results Tip: For best results, use day-old rice that’s had plenty of time to dry out.
Sheet Pan Chicken and Vegetables
Along with being a one-pan meal, this recipe comes together very quickly because it involves hardly any chopping.
- Ingredients: Chicken, assorted vegetables.
- Preparation Tip: Shortcut this even further by grabbing a bag or two of pre-cut frozen veggies.
Chicken and Broccoli with Peanut Sauce
While the chicken and broccoli roast together in the oven, you’ll have time to whip up the silky peanut sauce that brings this whole recipe together.
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- Ingredients: Chicken, broccoli, peanut sauce.
- Flavor Tip: The silky peanut sauce brings this whole recipe together.
Balsamic Chicken and Vegetables
This recipe uses just a few, common pantry staples to deliver big flavor.
- Ingredients: Chicken, assorted vegetables, balsamic vinaigrette.
- Time-saving Tip: Though it doesn’t take long to whip up the balsamic vinaigrette in this recipe, a store-bought alternative will work just as well.
Bruschetta Chicken
Cheese and chicken are the stars of the show in this zesty one-pan dinner.
- Ingredients: Chicken, cheese, bruschetta.
- Preparation Tip: Prep the bruschetta while everything is baking or add it to your meal prep to-do list to save yourself more time in the week.
Chicken and Broccoli Casserole
A good old-fashioned chicken and broccoli casserole is one of the original old-school one-pan recipes.
- Ingredients: Chicken, broccoli, casserole sauce.
- Preparation Tip: Buy pre-chopped broccoli florets to cut back on dinner meal prep.
Low-Carb Chicken Meal Prep Bowls
Low-carb chicken meal prep bowls are full of protein and fresh veggies.
Ingredients
- Chicken breasts
- Cauliflower (for mash or rice)
- Assorted vegetables (onions, bell pepper, zucchini)
- Olive oil
- Spices (oregano, paprika, onion powder, garlic powder, salt, pepper)
- Parmesan cheese (optional)
- Butter (optional)
Instructions
- Prepare the Chicken:
- Cut the chicken breasts into thinner cutlets.
- In a medium bowl, toss the chicken with olive oil, oregano, paprika, onion powder, salt, and pepper.
- Heat oil in a medium skillet over medium-high heat.
- Cook the chicken for about 5 minutes per side, until it reaches an internal temperature of 165°F.
- Transfer the chicken to a plate.
- Prepare the Mashed Cauliflower:
- Fill a large pot with about 2 cups of water, and bring it to a boil. Place a steamer basket in the bottom of the pot.
- Add the cauliflower florets to the steamer basket. Cover the pot, and steam until the cauliflower is fork-tender, about 6-8 minutes.
- Remove from the heat, uncover the pot and let the cauliflower cool for 3-5 minutes.
- Place the steamed cauliflower and garlic in a food processor or blender jar, and puree/blend until the cauliflower is completely smooth.
- Transfer to a bowl, add the butter, Parmesan, salt, and ground black pepper, and stir well to combine.
- Set aside.
- Prepare the Vegetables:
- In the same skillet you seared chicken breast, heat oil and butter. Add onions, bell pepper and zucchini.
- Saute them until tender, about 4-5 minutes.
- Season with garlic powder, salt and pepper. Mix to combine.
- Assemble the Meal Prep Bowls:
- Place an even amount of chicken, veggies, and mashed cauliflower into 4 glass containers.
- Cover with the lid, and place in the fridge for up 4 days.
- Heat in the microwave for about 1½ - 2 minutes.
Tips and Variations
- Vegetable Options: Add a wider variety of vegetables or swap them out for different ones. Consider a Greek salad with lettuce, tomatoes, cucumber, olives, and tzatziki sauce, or zucchini noodles.
- Carb Alternatives: If you don’t have carb restrictions, you can replace the mashed cauliflower with mashed potatoes, fluffy rice, or mashed sweet potatoes.
- Dairy-Free Option: For a paleo or Whole30-friendly version, make it dairy-free by omitting the butter and Parmesan.
- Freezing: I would recommend only freezing the chicken as the vegetables won’t hold up well.
Cilantro Lime Chicken Meal Prep
This recipe combines flavorful cilantro lime chicken with sweet potatoes and sautéed broccoli for a complete and satisfying meal.
Ingredients
- 8 boneless, skinless chicken breasts
- 4 limes, juiced (approx. 4 tbsp.)
- 1 tbsp. ground cumin
- 1 tsp. sea salt
- 1/2 tsp. black pepper
- 1/4 tsp. cayenne pepper
- 1/4 cup fresh cilantro, chopped
- 2 large sweet potatoes, diced
- 2 tbsp. coconut oil, melted
- 1 tbsp. raw honey
- 1/2 tsp. ground cinnamon
- 4 cups raw broccoli florets
- 2 tbsp. olive oil
- 1/2 tsp. garlic powder
Instructions
- Marinate the Chicken:
- In a large mixing bowl, combine the chicken breasts, lime juice, ground cumin, sea salt, black pepper, cayenne pepper, and fresh cilantro.
- Toss to coat evenly. Cover with plastic wrap and refrigerate for at least 30 minutes.
- Prepare the Sweet Potatoes:
- Preheat your oven to 375 degrees F and line a rimmed baking sheet with parchment paper.
- In a large mixing bowl, combine the diced sweet potatoes, coconut oil, raw honey, sea salt, and ground cinnamon and toss to coat evenly.
- Spread the sweet potatoes out evenly over the prepared baking sheet and, when the oven is preheated, place into the oven for 20-25 minutes, or until the sweet potatoes are tender when pierced with a fork.
- Sauté the Broccoli:
- Heat olive oil over medium-high heat in a large skillet.
- Add raw broccoli florets, followed by sea salt, garlic powder, and black pepper. Toss to coat.
- Cover the pan and cook 6-8 minutes, tossing regularly until the broccoli is almost tender and is bright green.
- Cook the Chicken:
- Heat olive oil over medium-high heat in a large skillet.
- Transfer the marinated chicken into the hot pan, spaced evenly.
- Cook 4-6 minutes per side, until well browned and fully cooked.
- Remove from the heat and dice into cubes.
- Assemble the Meal Prep Bowls:
- Add the diced chicken, sautéed broccoli, and sweet potatoes to meal prep containers.
Storage and Reheating
This chicken meal prep will keep in the fridge all week and can be reheated in the microwave in just 2 minutes.
Additional Chicken Meal Prep Recipe Ideas
If you're looking for even more inspiration, here are some additional chicken meal prep recipe ideas:
- Chicken and Mushroom Casserole: A healthy and low-calorie casserole with bacon, peas, and a parsley sauce. Use chicken thighs for extra flavor and juiciness.
- Chicken & Tzatziki Wraps: Pile chunks of chicken with cucumber, tomatoes, and tzatziki to make easy wraps.
- Spring Onion & Ginger Crispy Chicken Rice Pot: Be inspired by Hainanese chicken rice with this one-pot dish.
- Chicken Korma: Use fat-free Greek yogurt instead of cream for a healthy chicken korma.
- Chicken Balti: A lighter version of the Indian takeaway classic, packed with extra spinach and peppers.
- Ginger Chicken Udon Noodles: Serve up fragrant and light noodles with chicken, beansprouts, and cabbage in 30 minutes.
- Chicken & Chorizo One-Pan: Save on washing up with this one-pan chicken, chorizo, rice, and peppers dish.
- Chicken & Sweetcorn Soup: Make a stock from roast dinner leftovers to create this chicken and sweetcorn soup.
- Chicken & Lemon Skewers: These chicken skewers with a herby yogurt coating, salad, and flatbreads taste great.
- One-Pot Harissa Chicken: This hearty chicken casserole is low in fat, packed with veg, and flavored with harissa.
- Lighter Chicken Cacciatore: The classic Italian 'hunter's stew' gets a healthy makeover.
- Masala Chicken Pie: A Bombay potato-topped coconut curry bake that's healthy and low-fat.
- BBQ Chicken Pizza: Make a healthy, low-calorie pizza that adds up to three of your 5-a-day.
- Chicken Arrabbiata: Like the pasta sauce, this chicken casserole packs a spicy punch.
Meal Prepping for Weight Loss: A Personal Experience
One individual shared their experience of eating chicken, veggies, rice, and avocado three times a day for the last 5 months. They reported losing 15% of their body fat and gaining muscle mass through weightlifting. Their method involves:
- Chopping Chicken: Cutting 5-7 lbs of chicken breast into 2cm wide cubes.
- Seasoning: Using lemon juice, rosemary, cumin, and a light amount of lemon pepper seasoning. Adding olive oil if desired.
- Baking: Placing the chicken on foil-lined pans and baking in an oven preheated to 400 degrees F for 15-18 minutes.
- Portioning: Dividing the cooked chicken into meal prep containers and weighing it for each meal throughout the week.
Incorporating Meal Prep into Your Routine
To successfully incorporate meal prep into your routine, consider the following:
- Choose a Meal Prep Day: Dedicate one or two days each week to meal prepping. Sundays are a popular choice, but find a day that works best for your schedule.
- Plan Your Meals: Decide on the chicken recipes you want to prepare for the week.
- Create a Grocery List: Make a list of all the ingredients you need for your chosen recipes.
- Prep Ingredients: Chop vegetables, measure spices, and prepare sauces in advance to streamline the cooking process.
- Cook in Bulk: Prepare large batches of your chosen recipes to maximize efficiency.
- Portion and Store: Divide the cooked meals into individual containers for easy grab-and-go access throughout the week.