21 High Protein Chicken Meal Prep Ideas

When you want a dependable set of recipes without searching through dozens of pages, this collection brings the ideas together in one place. The recipes are arranged in a new order, and each entry includes ingredients and step-by-step instructions so you can choose what fits your kitchen and schedule.

1. Ranch Chicken Meal Prep

Ranch Chicken Meal Prep is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT15M · Cook: PT30M · Total: PT50M · Yield: [‘4’, ‘4 meal prep containers’]

This ranch chicken meal prep features juicy herbed chicken, crispy parmesan-crusted potatoes, and perfectly tender broccoli. It’s a high-protein, gluten-free meal that’s full of flavor!

Ingredients

• 2 lbs potatoes
• 1/3 cup parmesan (grated)
• 1/2 tsp garlic powder
• 1/2 tsp onion powder
• 1/2 tsp paprika
• 1/4 tsp oregano
• 1/2 tsp salt (divided)
• 3 tbsp olive oil (divided)
• 1/4 tsp black pepper
• 1 large broccoli head (cut into florets)
• 1 lb chicken breast (skinless and boneless)
• 1 tsp dried oregano
• 1 tsp dried parsley
• 1/2 tsp dried basil
• 1/2 tsp garlic powder
• 1/4 tsp onion powder
• 1/4 tsp salt
• 1/8 tsp black pepper
• 1/2 cup ranch sauce

Instructions Veggies

1. Preheat the oven to 400F. Prepare 2 large sheet pans.
2. Dice potatoes into 3/4″ pieces. Place in a large bowl.
3. Now, in a small bowl, combine parmesan, garlic, onion, paprika powder, oregano and 1/4 tsp salt.
4. Add this mixture to the bowl with potatoes and add 1 tbsp of olive oil.
5. Toss potatoes until they’re completely covered.
6. Spread them on the baking sheet and bake in the oven for 30 minutes, flip them midway. Make sure they golden up and crispen up, so you might want to bake them a little longer if they’re not there.
7. While the potatoes are roasting, add the broccoli into a large bowl, cover with 1 tbsp of olive oil, then add 1/4 tsp of salt and 1/4 tsp black pepper. Toss to cover the broccoli.
8. Spread broccoli on the baking sheet and pop into the same oven and bake for 20 minutes. Stir midway and bake until the broccoli browns up.

Chicken

1. Slice every chicken breast lengthwise to create thinner pieces.
2. In a small bowl combine all of the chicken seasonings.
3. Cover the chicken with the seasoning on both sides.
4. Heat up a large skillet over medium heat. Add in the remaining 1 tbsp of olive oil. Add in the chicken breasts and cook for 5-6 minutes on each side until they brown up and cook through.
5. Place the chicken on cutting board and let them rest for about 5 minutes. Then, slice into strips.

Assembly

1. Once the veggies and chicken is cooked, divide them into 4 food containers. Start with potatoes, then broccoli, and finally chicken. Add 2 tbsp of ranch dressing to 4 small containers and place them inside the meal prep containers. Drizzle with it before serving.
2. Refrigerate and consume within 3-4 days.

2. Honey Garlic Chicken Meal Prep

Honey Garlic Chicken Meal Prep is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT10M · Cook: PT15M · Total: PT25M · Yield: [‘2’, ‘2 meal prep bowls’]

Just in 25 minutes, you can make this one-pan dinner! Honey garlic chicken is sweet, flavorful, and nutritious. Perfect for meal prep!

Ingredients

• 4 chicken thighs (skinless and boneless)
• 1 tbsp cornflour
• 1/2 tsp salt
• 1/2 tsp black pepper
• 1 tbsp vegetable oil
• 1 tbsp butter (or olive oil if dairy-free)
• 4 cloves garlic (minced)
• 3 tbsp honey
• 1/3 cup chicken broth
• 1 tbsp soy sauce
• 2 tbsp green onion (chopped)
• 1 cup brown rice
• 6 cups water
• Pinch of salt

Instructions

1. Rinse brown rice. Then, boil the water in a large pot and add rice to it. Let it boil uncovered for 30 minutes until the rice is fully cooked. Drain excess water once finished, season with salt.
2. Meanwhile, mix cornflour, salt, and pepper together. Toss the chicken into cornflour until fully coated.
3. Now, make sure to heat up the vegetable oil in a skillet. Add in chicken thighs and cook for 4-5 minutes until golden brown. Then, just flip them and cook for another 2 minutes.
4. Afterward, add butter to the pan and garlic. Lower the heat.
5. Combine honey, chicken broth, and soy sauce. Now, add the sauce into the skillet and bring to a boil. Let it simmer for 4-5 minutes until the sauce thickens up and coats the chicken.
6. Divide rice into meal prep containers. Top with honey garlic chicken and season with green onion.

3. Chicken and Sweet Potato Meal Prep

Chicken and Sweet Potato Meal Prep is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT25M · Cook: PT40M · Total: PT65M · Yield: [‘4’, ‘4 food containers’]

Transform your mealtime with this chicken and sweet potato meal prep recipe while keeping your weeknight cooking stress-free. This filling, easy lunch is easy to make and will help you achieve your fitness goals. An easy, flavorful chicken recipe anyone can make!

Ingredients

• 4 large sweet potatoes (diced)
• 4 tbsp olive oil
• 2 tsp paprika
• 1 tsp cinnamon
• 2 tsp oregano
• ¼ tsp salt
• ¼ tsp black pepper
• 2 red onions (roughly chopped)
• 1 tbsp olive oil
• 2 lbs chicken breast (cut into small pieces)
• 4 tbsp olive oil
• 1 tsp paprika
• ¼ tsp cayenne pepper
• 1 tbsp garlic powder
• 1 tsp onion powder
• 2 tsp Italian seasoning
• 1 tsp salt
• ½ tsp black pepper
• 4 medium tomatoes
• Dill
• Pinch of salt

Instructions Sweet Potatoes

1. Preheat the oven to 400F. Take out a large bowl and add olive oil, paprika, cinnamon, oregano, salt, and black pepper. Mix all of the ingredients together.
2. Add in the diced sweet potatoes and cover them with oil thoroughly.
3. Arrange sweet potatoes on a sheet pan, leaving some space in the corner.
4. Add chopped red onions into the corner and drizzle with olive oil.
5. Bake in the oven for 30 minutes

Chicken

1. Take out a large bowl and add olive oil, paprika, cayenne pepper, garlic, onion powder, Italian seasoning, salt and black pepper. Mix all of the ingredients together.
2. Add in the chicken and thoroughly cover with a spice mixture.
3. Heat up your frying pan to high heat, and add in all of the chicken with the oil.
4. Cook for 12-15 minutes until browned and fully cooked.

Fresh Veggies

1. Chop tomatoes, add in the dill and salt. Combine the ingredients.

Assembly

1. Take out 4 food containers. Add in the cooked sweet potatoes, then cooked red onion, chicken, and fresh veggies.
2. Heat up before serving! You can also store the fresh veggies separately and add them in after heating. Enjoy!

4. Lemongrass Chicken Bowls

Grilled Lemongrass Chicken is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT30M · Cook: PT30M · Total: PT75M · Yield: [‘4’, ‘4 generous servings’]

Grilled Vietnamese lemongrass chicken is packed with incredible flavor! Simple to make and can be made ahead of time. Perfect for meal prep as a delicious lunch or quick dinner. This versatile recipe will be a family favorite!EASY – Very easy. Perfect to make ahead and for meal prepping. The only part that may require some flexibility and familiarity is grilling the chicken. Adjust the cook times and heat according to your stove. US based cup, teaspoon, tablespoon measurements. Common Measurement Conversions. Precise measurements are not required for this recipe, and slight variations may still yield great results.

Ingredients

• 4 tbsp fish sauce (60 mL)
• 4 lemongrass stalks (white part, or 4 tbsp lemongrass paste)
• 4 garlic cloves (minced, or ½ tsp garlic powder)
• 3 tbsp honey (45 mL)
• 1 tsp freshly ground black pepper
• 2 tbsp soy sauce (30 mL)
• ¼ tsp cayenne pepper (optional)
• 1 kg boneless chicken thighs (about 8 – 9 thighs, skinless or skin on)
• ½ cup water
• 3 tbsp fish sauce
• 3 tbsp white sugar (adjust to taste)
• 3 tbsp lime juice (adjust to taste)
• 2 garlic cloves (minced)
• 1 tbsp fresh red chili (finely chopped, optional)
• Rice of your choice
• Shredded iceberg lettuce
• Shredded carrots
• Sliced cucumbers
• Cilantro (optional)
• Chopped peanuts (optional)

Instructions Lemongrass chicken

1. If you’re using lemongrass stalks, finely slice the white part of the lemongrass stalk and then finely mince it. The minced lemongrass will be used in the marinade.
2. Mix the ingredients for the marinade in a small bowl. Whisk until everything is mixed through. If you prefer, you can add about 1 – 2 tbsp of water to adjust the consistency of the marinade to your liking.
3. Place the chicken in a ziploc bag, or a large bowl or container. Pour the marinade in and toss the chicken pieces well to make sure all the chicken is well coated in the marinade.
4. Let the chicken marinate for at least 30 minutes, OR for best results marinate in the fridge overnight (or up to 24 hours).
5. When ready to cook, heat a non-stick skillet with a drizzle of vegetable oil, over medium heat. You can use a cast iron skillet as well, but you may need to reduce the heat slightly because the cast iron skillet retains more heat.
6. OPTIONAL – When the pan is heated, pat dry the excess marinade from the chicken pieces using paper towels. This is an optional step, but helps the chicken grill and caramelize better.
7. Place the chicken thighs on the heated pan, skin side down. Do not overcrowd the pan, so cook in batches.
8. Cook the chicken for about 5 minutes per side, until the chicken is caramelized on both sides and is cooked through. Adjust the cook times depending on how fast the chicken is caramelizing, since the cook times will vary depending on the size of the chicken and your stove.
9. Place the cooked chicken on a plate and let it rest for a few minutes.
10. Slice the cooked chicken thighs, and serve with rice or noodles or a salad, with nuoc cham sauce.

Nuoc cham sauce

1. Make sure to use freshly squeezed lime juice to make the nuoc cham sauce.
2. Place all the ingredients in a bowl. Whisk until the sugar is dissolved through. Taste and adjust the flavor by adding more lime juice, honey, or water.
3. Keep in the fridge until ready to serve.

To serve

1. Serve the sliced lemongrass chicken with a salad and rice or noodles, and any other additions.
2. Serve the nuoc cham on the side, so that it can be poured over the rice and salad.
3. If you make this for meal prep, either pack the salad separately, OR add sauteed vegetables instead of raw vegetables/salad. Also add the nuoc cham sauce separately, since it can become bitter when heated.

5. Chicken with Broccoli, Beets and Farro Salad

Chicken with Broccoli, Beets and Farro Salad (Meal Prep) is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT20M · Cook: PT20M · Total: PT40M · Yield: [‘4’, ‘4 meal prep bowls’]

Chicken meal prep bowls with broccoli, beets, and farro salad are sweet, refreshing, and full of nutritional value! These meal prep bowls are high in protein and fiber!

Ingredients

• 4 skinless (boneless chicken breasts)
• 1 tsp garlic powder
• 1/2 tsp paprika
• 1 tsp ground cumin
• 1/4 tsp salt
• 1 tbsp extra-virgin olive oil
• 1/2 cup parsley leaves
• 2 garlic cloves
• 5 tbsp extra-virgin olive oil
• 1 tsp vinegar
• 1/2 tsp salt
• 1 red onion (sliced)
• 4 small red beets (cooked)
• 2 cups broccoli
• 8.5 oz cooked farro (250 g)
• 2 oranges (peeled and sliced)
• 1/2 tsp salt
• Fresh dill (chopped)

Instructions

1. Chicken
2. Combine garlic powder, paprika, cumin, and salt. Rub it over chicken. Add 1 tbsp of olive oil to a pan and cook for 6 minutes on each side until fully cooked. Let it cool down and cut the chicken into slices.
3. Salad
4. Slice red onion and peeled oranges. Cut the beets into wedges. Now, add broccoli into boiling water and let it cook for 6-8 minutes. Drain them before serving.
5. Combine beet wedges with cooked farro and add salt.
6. Dressing
7. Add parsley, garlic, olive oil, vinegar, and salt into a blender. Blend until smooth.
8. Meal Prep
9. Divide farro mixture and broccolini among 4 food containers. Top them up with onion, orange slices, and chicken. Drizzle with the dressing we’ve just made and sprinkle some chopped dill.

6. Crockpot Chicken Shawarma Bowl

Crockpot Chicken Shawarma Bowl is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT15M · Cook: PT180M · Total: PT195M · Yield: [‘4’, ‘4 bowls’]

Easy slow cooker chicken shawarma bowl with bold, savory Middle Eastern spices. High in protein and gluten-free, it recreates restaurant flavors at home, perfect for meal prep without guilt or overspending!

Ingredients

• 1 large onion (sliced)
• 2 lbs chicken breasts (boneless and skinless)
• 1/2 cup water
• 3 tbsp olive oil
• 4 cloves garlic (minced)
• 2 tsp ground cumin
• 1/2 tsp chili powder
• 1/4 tsp turmeric
• 1/2 tsp cinnamon
• 1/2 tsp smoked paprika
• 1/2 tsp sea salt
• 1/4 tsp black pepper
• 1 cup dry basmati rice
• 1 red onion (finely chopped)
• 2 cups cherry tomatoes (halved)
• 1/2 cup Greek yogurt (full-fat)
• 1/2 lemon (freshly squeezed juice)
• Fresh parsley (chopped)

Instructions

1. In a small bowl, combine the spice mix.
2. Cover the bottom of the slow cooker with sliced onion. Top up with chicken and cover it with the spice mix. Cover with water.
3. Cook on high for 3 hours until the chicken has cooked through. Shred with two forks while the chicken is still inside the crockpot.
4. Boil basmati rice according to instructions on the package. Remove chicken from the crockpot, leaving the leftover water inside the crockpot, and add chicken to the bowl on one side.
5. Divide red onion, cherry tomatoes amongst the bowls. Add Greek yogurt, squeeze over the lemon juice, and cover with chopped parsley.

7. Instant Pot Spicy Chicken with Quinoa

Instant Pot Spicy Chicken with Quinoa is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT10M · Cook: PT15M · Total: PT25M · Yield: [‘3’, ‘3 meal prep bowls’]

In just 25 minutes, you can make these instant pot spicy chicken bowls! They’re high protein, flavorful, spicy, and just yummy! A great high protein meal prep to have for lunch.

Ingredients

• 1 cup quinoa
• 1 cup water
• 14 ounces of mild salsa sauce (400g)
• 1/2 tsp salt
• 1/2 tsp black pepper
• 1 tsp olive oil
• 1 lb chicken breasts (cut into 6 pieces (450g))
• 1 tsp cumin
• 1 tsp paprika
• 2 tsp garlic powder
• 2 tsp chilli powder
• 14- ounce can red kidney beans (rinsed & drained)
• fresh parsley (chopped)
• 1 red bell pepper (sliced)
• 1 green bell pepper (sliced)

Instructions

1. Get out the instant pot and add quinoa, water, salsa, salt, black pepper, and olive oil to it. Then, cut chicken breasts into 6 pieces or so and place them on top of everything.
2. Add in cumin, paprika, garlic powder, and chili powder.
3. Cook in the instant pot on high pressure for 8 minutes. Once done, release the pressure quickly using the valve.
4. Divide the chicken with quinoa into the meal prep bowls. Sprinkle with parsley.
5. Add sliced bell peppers and red kidney beans into additional compartments of the meal prep. Keep refrigerated for up to 3 days.

8. Chicken Fajita Meal Prep

Healthy Chicken Fajita Meal Prep Bowl is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT10M · Cook: PT20M · Total: PT30M · Yield: [‘2’, ‘2 meal prep bowls’]

These chicken fajita meal prep bowls are the low carb version of regular chicken fajitas. High in proteins and fats, and great for busy people.

Ingredients

• 4 skinless chicken thighs
• 2 tsp lemon juice
• 1 red bell pepper
• 1 yellow bell pepper
• 1 green bell pepper
• 1 large onion
• 2 tbsp olive oil
• 2 cloves of garlic (crushed)
• 4 cups Brussel sprouts (fresh or frozen)
• 2 tsp chilli powder
• 1 tsp paprika
• 1/2 tsp cumin powder
• black pepper and salt

Instructions

1. Mix chili powder, red pepper, cumin, a dash black pepper, and salt, and set aside.
2. Cut chicken thighs into thin strips. Then, add half of the seasoning, garlic, lemon juice and a dash of salt to them.
3. Heat olive oil in a pan and add chicken strips. Cook for 10 minutes or until fully cooked.
4. Now, remove the chicken, add sliced onions and bell peppers, and the rest of the seasoning. Stir fry for 5-minutes.
5. Meanwhile, preheat oven to 390 degrees F (200 degrees C).
6. Place Brussel sprouts in a single layer on the baking sheet, spray with olive oil, season with salt and black pepper. Bake for 20 minutes.

9. Jamaican Jerk Chicken and Quinoa

Jamaican Jerk Chicken Meal Prep Bowls is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT15M · Cook: PT25M · Total: PT40M · Yield: [‘4’, ‘4 servings’]

Gluten free, dairy free, nut free; Free of: soy, eggs, peanuts, tree nuts

Ingredients

• 3/4 cup tricolored quinoa, pre-rinsed ((or any color quinoa you like))
• 1 ½ cups water
• 1 Tablespoon Earth Balance Soy Free margarine ((or olive oil, or coconut oil))
• ⅛ – ¼ teaspoon salt
• 1/8 teaspoon ground black pepper
• 1 pound skinless boneless chicken thighs, trimmed of fat
• 1 Tablespoon Jamaican jerk spice blend ((I use the Weber brand))
• 1/2 teaspoon garlic powder
• Spray oil
• 3 small zucchini, chopped ((about 3 cups chopped))
• 1/2 teaspoon Creole seasoning
• 1/2 teaspoon garlic powder
• 4 meal prep bowls ((I used Pyrex glass storage containers))

Instructions Quinoa:

1. Place the quinoa and water in a small saucepan, and heat over medium heat till it begins to boil. 
2. Lower the heat, cover with a lid, and cook for 20 minutes. While the quinoa is cooking, prepare and cook the other ingredients. 
3. Once the quinoa is done cooking, turn off the heat and allow it to sit in the pan for 5 minutes, still covered. Stir in the Earth Balance, salt, and pepper. 

Chicken:

1. Spray some oil in a nonstick pan, and heat the pan over medium heat while you cut up the chicken.  
2. Once the chicken is cut into cubes, add them to the hot pan along with the Jamaican jerk and garlic powder and stir to mix the spices with the chicken. 
3. Continue to cook the chicken, stirring frequently, over medium heat until the chicken is cooked through. This usually takes about 8-10 minutes. 
4. Remove the chicken from the pan and set aside. You’ll immediately add your zucchini to cook in the hot pan, adding a little more spray oil to the bottom of the pan first. 

Zucchini:

1. While the chicken is cooking, wash and cut up your zucchini into small pieces. I usually cut it in quarters lengthwise, then dice it.
2. When the chicken is finished cooking, spray the pan and immediately add the zucchini, creole spice, and garlic powder to the pan to cook over medium heat, stirring frequently.
3. Cook the zucchini until it is tender crisp, about 8-10 minutes. 

Assembling the meal prep bowls:

1. Divide the quinoa, chicken, and zucchini between 4 meal prep containers (or divide between 3 if you want bigger meals). 
2. Cover and store in the fridge or freezer. Enjoy!

Option 2 (cooking the zucchini and chicken together):

1. If you want to save time, you can cook the chicken and zucchini together in the pan. 
2. First heat up your pan with some spray oil and cut up your zucchini as the pan is heating up. Add your zucchini to the pan for a few minutes before adding the chicken.
3. Cut up the chicken into cubes and add to the pan with the zucchini, along with the Jamaican jerk seasoning and garlic powder. You can add an additional teaspoon or two of Jamaican jerk seasoning to this to season the zucchini as well (skip the creole seasoning here). 
4. Continue to cook over medium here, stirring frequently, until the chicken is cooked through, about 8-10 minutes. 

10. Chicken Corn Rice Bowls

Chicken Corn Rice Bowls is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT15M · Cook: PT10M · Total: PT25M · Yield: [‘4’, ‘4 bowls’]

This flavorful bowl features juicy chicken, sweet corn, and fluffy rice with a zesty dressing. A high-protein, low-calorie meal that’s also gluten-free!

Ingredients

• 1 lb chicken breast (skinless and boneless, diced)
• 1 tbsp olive oil
• 2 tsp paprika powder
• 2 tsp garlic powder
• 1 tsp ground cumin
• 1 tsp chili powder
• Salt and black pepper (to taste)
• 1/4 cup sour cream
• 1 clove garlic (minced)
• 1/2 tsp paprika
• 1/2 tsp lime zest (grated)
• 2 cups cooked basmati rice
• 1 15 oz can whole kernel corn (drained and rinsed)
• 1/4 cup feta cheese (crumbled)
• 1/4 cup cilantro (chopped)
• 1 lime (cut into wedges)

Instructions Chicken

1. Place a non-stick skillet over medium-high heat and add olive oil to it.
2. Once hot, add in the chicken, cover with paprika powder, garlic powder, ground cumin, chili powder, salt and black pepper.
3. Cook the chicken for 6-8 minutes until it has fully cooked. Flipping the chicken throughout. Remove from heat.

Dressing

1. In a small bowl mix together all of the dressing ingredients.

Assemble Rice Bowls

1. Divide rice into 4 bowls. Top up with corn, cooked chicken and then feta cheese.
2. Drizzle with the dressing, garnish with cilantro and lime wedges on top.
3. Serve warm or cold.

11. Spicy Pineapple Chicken Meal Prep

Spicy Pineapple Chicken Meal Prep is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT10M · Cook: PT20M · Total: PT50M · Yield: [‘3’, ‘3 meal prep bowls’]

A quick, sweet, spicy pineapple chicken stir-fry you can meal prep! It’s a lovely, delicious, Asian-inspired meal prep recipe.

Ingredients

• 3 tbsp soy sauce
• 4 tbsp pineapple juice (from can)
• 1 tbsp chilli sauce
• 2 cloves garlic (minced)
• 1 tsp fresh ginger (grated)
• 1/4 tsp red pepper flakes
• 1 lb chicken thighs (skinless & boneless (cubed))
• 1 tbsp olive oil
• 1/2 white onion (sliced)
• 1 jalapeño (sliced)
• 14- ounce can pineapple chunks (drained)
• 1/2 tsp salt
• 1 tbsp green onion (sliced)

Instructions

1. Drain the can of pineapples, leaving out the juice. Combine soy sauce, pineapple juice, chili sauce, garlic, ginger, and pepper flakes in a bowl.
2. Cube the chicken thighs and add them to the marinade. Make sure all of it is covered, marinate in the fridge for 20 minutes or so.
3. Heat the olive oil in a skillet over medium heat. Add in the onion, jalapeno. Cook for 1-2 minutes.
4. Add in the chicken with the marinade. Afterward, turn up the heat and cook for 10-15 minutes until the chicken is fully cooked.
5. Finally, add in pineapple and salt. Cook for another 3-5 minutes. Sprinkle with green onion before serving.
6. For meal prep:Serve with rice of your choice. Keep refrigerated for up to 3 days.

12. Chicken Salad Meal Prep

Chicken Salad Meal Prep is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT15M · Cook: PT15M · Total: PT30M · Yield: [‘4’, ‘4 meal prep bowls’]

Crunch, flavor, and convenience all rolled into one dish. Our chicken salad meal prep is here to prove that healthy eating can be exciting and easy!

Ingredients

• 2 tbsp olive oil
• 2 tsp garlic powder
• 1 tsp paprika powder
• 2 lbs chicken breasts (skinless, boneless (cut into 1-inch cubes))
• sea salt and black pepper (to taste)
• 8 cups romaine lettuce (chopped)
• 1/2 red onion (finely chopped)
• 1/2 avocado (chopped)
• 1/2 English cucumber (sliced)
• 1 cup grape tomatoes (halved)
• 4 tbsp salad seed mix
• 1/4 cup extra virgin olive oil
• 1/4 cup Dijon mustard
• 3 tbsp honey
• 3 tbsp apple cider vinegar
• 1 tbsp lemon juice (freshly squeezed)
• 1/4 tsp salt
• 1/4 tsp ground black pepper
• chopped dill

Instructions Chicken

1. Add olive oil to a frying pan and heat to medium-high heat. Add in the garlic powder, paprika powder and give it a stir.
2. Add in the chicken, salt it, and black pepper it.
3. Cook for 12-15 minutes until it’s fully done.

Dressing

1. Add all of the honey mustard ingredients into a jar and give it a good shake. Your dressing is done. It will last in the fridge for up to 3 weeks.

Meal Prep

1. Divide romaine lettuce, onion, avocado, cucumber, tomatoes, and salad seed mix into food containers.
2. Top up each food container with chicken.
3. Pour over the dressing. Keep in the fridge for up to 3-4 days and mix before eating.

13. Healthy Orange Chicken

Easy Orange Chicken Meal Prep is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT10M · Cook: PT25M · Total: PT35M · Yield: [‘4’, ‘4 containers’]

Enjoy a hearty meal with this healthy orange chicken recipes that is great to make ahead for a busy week.

Ingredients

• 2 lbs chicken breasts (boneless, skinless)
• 2 tbsp sesame oil
• 1 cup orange juice
• 1/4 cup chicken broth
• 1/4 cup soy sauce (low sodium)
• 1 tsp garlic powder
• 1 tbsp fresh ginger (grated)
• 1/2 tbsp orange zest
• 3 tbsp honey
• 1/2 tsp black pepper
• chopped green onion
• 2 tbsp sesame seeds
• 1 cup rice
• 1.5 cup water
• salt and black pepper (to taste)
• 2 small heads of broccoli

Instructions Chicken

1. Cut chicken breasts into 1-inch cubes.
2. In a frying pan, heat up sesame oil and cook the chicken until it’s brown. It will take around 12-15 minutes.
3. While the chicken is cooking, mix all of the sauce ingredients together in a small bowl.
4. Remove the cooked chicken and add the sauce to the empty frying pan.
5. Cook the sauce until it thickens, stirring throughout. It will take around 5-10 minutes.
6. Add the cooked chicken back into the frying pan and stir all the ingredients together to coat the chicken.*
7. Sprinkle with chopped green onion and sesame seeds.

Broccoli and Rice

1. While cooking the chicken, cook the rice. Wash the rice and add it to a saucepan, then pour in the water. Add some salt.
2. Bring the rice to boil and reduce to simmer for 10 minutes. Make sure you cover the saucepan with a lid. Let it sit for another 10 minutes (make sure you cook the rice as per instructions on the packet).
3. Fluff your rice and leave it be.
4. Fill a pot with water and bring to a boil. Add a pinch of salt.
5. Wash the broccoli, cut away the stems from the crown, and slice your florets into pieces.
6. Add florets into the boiling water and cook for 3-4 minutes until tender.
7. Remove and drain your broccoli.

Assemble Meal Prep Bowls

1. Divide rice into 4 meal prep containers, and divide the orange chicken and broccoli. Your meal prep is ready! Keep in the fridge for up to 3-4 days and reheat before eating.

14. Peri Peri Chicken Meal Prep

Peri Peri Chicken Meal Prep is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT10M · Cook: PT25M · Total: PT35M · Yield: [‘4’, ‘4 servings’]

This super easy sheet pan Peri Peri Chicken Meal Prep takes under 35 minutes to make from start to finish!

Ingredients

• 3 chicken breasts (cubed)
• 2-3 tbsp olive oil (divided up into 3)
• 1.5 tbsp peri peri seasoning
• 454 grams Mann’s Fresh-Cut Sweet Potato Cubes ((1 pack))
• 1 tsp garlic powder (or to taste)
• 1/3 tsp salt (or to taste)
• 340 grams Mann’s Broccolini® ((2 packs))
• 1/2 tsp red chili flakes (or to taste)

Instructions

1. Heat your oven to 425.
2. While the oven is heating up, cube your chicken breasts and lightly coat them in some olive oil and the peri peri seasoning. Set it aside.
3. Next, coat your sweet potato cubes with olive oil, garlic powder, and salt. Set aside.
4. Finally coat your broccolini in olive oil and sprinkle on some red chili flakes and lightly salt. Set aside.
5. Once the oven is ready, place all three sheet pans into the oven. Set an alarm for 25 minutes.
6. At the 15 minute mark, check on your chicken and broccolini, if they are done, remove them from the oven.
7. If you want your broccolini to be crispier, let it roast for another 5 minutes.
8. Before letting your sweet potato cubes finish roasting, give them a quick stir or shake of the pan. Once your timer is up, make sure your sweet potatoes are cooked through and then serve or pack up for the week.

15. Greek Chicken Bowls

Greek Chicken Bowls is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT30M · Cook: PT9M · Total: PT59M · Yield: [‘4’, ‘4 bowls’]

These Greek Chicken Bowls are so delicious, refreshing and herby. They’re high protein and gluten-free, and super filling!

Ingredients

• 2 lbs chicken breasts (boneless and skinless, cubed)
• 1/4 cup olive oil
• 1/3 cup Greek yogurt
• 1 lemon juice (freshly squeezed)
• 1 tbsp red wine vinegar
• 8 cloves garlic (minced)
• 1 tbsp dried oregano
• salt and black pepper (to taste)
• 2 English cucumbers (cubed)
• 1 lb cherry tomatoes (halved)
• 1 red onion (sliced)
• 1/2 lemon juice (freshly squeezed )
• 2 tbsp olive oil
• 1 tbsp red wine vinegar
• 2 garlic cloves (minced)
• 1/2 tsp dried oregano
• ½ cup Greek yogurt
• ½ English cucumber (diced)
• 2 cloves (minced)
• 1 tbsp fresh dill (chopped)
• 1 tsp lemon juice
• 1 tsp fresh mint (chopped)
• salt and black pepper (to taste)
• 2 cups basmati rice (cooked)

Instructions

1. In a larger bowl, add in cubed chicken breasts and cover with olive oil, Greek yogurt, lemon juice, red wine vinegar, garlic, oregano, salt, and black pepper. Combine all ingredients together to cover the chicken thoroughly. Marinate in the fridge for at least 20 minutes up to 12 hours before cooking.
2. While the chicken is being marinated, combine all of the salad ingredients in a large bowl. Give it a good mix.
3. In a separate bowl, make tzatziki sauce by simply combining all of the ingredients.
4. Drain the chicken from the marinade.
5. Heat up a skillet and add some olive oil. Add in the chicken cubes and cook for 7-9 minutes. Make sure you’re removing excess liquid while you’re cooking the chicken. There is going to be quite a bit of it. Then, remove from heat.
6. Divide the cooked rice into 4 containers. Add in the salad, chicken and cover with tzatziki sauce.

16. Teriyaki Chicken Meal Prep

Teriyaki Chicken Meal Prep is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT15M · Cook: PT20M · Total: PT35M · Yield: [‘4’, ‘4 meal prep bowls’]

Efficiency meets taste with this teriyaki chicken meal prep. Flavorful, umami, and filling. It’s high protein and dairy-free.

Ingredients

• 2 tbsp olive oil
• 2 lbs chicken thighs (skinless, boneless (cut into 1-inch cubes))
• 1/2 cup soy sauce (low sodium)
• 2 tbsp rice vinegar
• 1 tbsp ginger (minced)
• 4 cloves garlic (minced)
• 2 tbsp brown sugar
• 4 tbsp honey
• 1 tsp sesame oil
• 1/2 cup water
• 4 tsp cornstarch
• Sesame seeds
• Green onions
• 1 cup white rice
• 1.5 cup water
• salt and black pepper (to taste)
• 2 small heads of broccoli

Instructions Teriyaki Chicken

1. Add olive oil to the frying pan and heat it to medium-high heat. Add chicken thighs and cook on both sides until it’s cooked. It will take around 10 minutes.
2. Combine all the teriyaki sauce ingredients in a bowl. Pour over the chicken and cook until it thickens, stirring throughout to coat the chicken with the sauce. It will take around 5-6 minutes.
3. Sprinkle the chicken with sesame seeds and green onion

Broccoli and Rice

1. While cooking the chicken, cook the rice according to the packaging instructions.
2. Fluff your rice once finished.
3. Fill a pot with water and bring it to a boil. Add a pinch of salt.
4. Now, wash the broccoli. Then, cut the broccoli into florets and slice them up so they boil up faster.
5. Add florets into the boiling water and cook for 3-4 minutes until they are tender. Remove and drain them before serving.

Assemble Meal Prep Containers

1. Divide the rice into the containers, do the same with broccoli and then chicken. Your meal prep bowls are ready! Keep in the fridge for 3-4 days, and enjoy! Eat it cold or heated up.

17. Cajun Chicken Thighs Meal Prep

Cajun Chicken Thighs Meal Prep is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT10M · Cook: PT45M · Total: PT55M · Yield: [‘4’, ‘4 servings’]

Full of flavour, crispy skin, and tender meat, this Cajun Chicken Thighs Meal Prep is going to make lunches way more fun!

Ingredients

• 8 chicken thighs
• 2.5-3.5 tbsp olive oil
• 2-3 tbsp cajun seasoning
• 2 sweet potatoes (cubed)
• 1 tsp salt
• 1 tsp garlic powder
• 1 cup corn kernels

Instructions

1. Heat the oven to 400F
2. Coat the chicken thighs with 1-2 tbsp olive oil and cajun seasoning and place evenly on a sheet pan.
3. Coat the sweet potato cubes with 1 tbsp olive oil, salt, and garlic powder and place evenly on a separate sheet pan.
4. If choosing to roast your corn kernels, coat with 1/2 tbsp olive oil and a pinch of salt and place on a separate sheet pan as well.
5. Roast everything in the oven for 35-45 minutes.
6. Give the sweet potatoes and corn kernels a stir and pull it out at the 30 minute mark.
7. Once everything is done, let the chicken cool before serving or packing up in meal prep containers.

18. Chicken Meatballs Meal Prep

Chicken Meatballs Meal Prep is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT20M · Cook: PT22M · Total: PT42M · Yield: [‘4’, ‘4 meal prep bowls’]

These chicken meatball bowls are flavorful, slightly spiced and garlicky. Filling, yummy, low carb, high protein, gluten-free and low in calories with just 400 kcal per bowl.

Ingredients

• 1 lb ground chicken
• 1/2 cup cheddar cheese (shredded)
• 4 cloves garlic (minced)
• 1 tsp Italian seasoning
• 1 tsp paprika
• 1 tsp onion powder
• 1/2 tsp crushed red pepper flakes
• 1/2 cup fresh parsley (chopped)
• Salt and black pepper (to taste)
• 3 tbsp butter (divided)
• 1/2 fresh lemon (juiced)
• 1/2 cup chicken stock
• 1 tbsp Sriracha sauce
• 2 medium cauliflower heads (grated into rice)
• Chopped parsley
• Lemon slices

Instructions Cauliflower Rice

1. Make cauliflower rice by grating the cauliflower heads or pulsing cauliflower florets in a food processor.
2. Cover a large plate with the cauliflower rice, add 1 cup of water, and cook on the highest setting in the microwave for about 5-7 minutes. It’ll steam the cauliflower rice.
3. Alternatively, you can steam cauliflower florets and then pulse in a food processor to make the rice.

Chicken Meatballs

1. In a large bowl, combine ground chicken with cheddar cheese, minced garlic, Italian seasoning, paprika, onion powder, crushed red pepper flakes, salt and black pepper. Combine well with your hands.
2. Roll up 12 meatballs out of the mince and set aside.
3. Heat up a large skillet to medium-low heat. Add 2 tbsp of butter and cook the chicken meatballs for 8-10 minutes on all sides until they have browned and cooked through. While cooking, baste the meatballs with the butter juices so they thoroughly cook through.
4. Add the remaining 1 tbsp of butter to the skillet, squeeze in the lemon juice, and pour in the chicken stock and sriracha sauce. Cook for another 4-5 minutes, stirring regularly until some of the water evaporates.

Meal Prep Assembly

1. Divide cauliflower rice into 4 food containers. Top each container with 3 chicken meatballs, and pour the sauce over the meatballs and cauliflower rice. Garnish with chopped parsley and lemon slices.
2. Store in the fridge for up to 3-4 days and reheat in the microwave before eating.

19. Buffalo Chicken Cottage Cheese Bowl

Buffalo Chicken Cottage Cheese Bowl is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT5M · Cook: PT10M · Total: PT15M · Yield: [‘2’, ‘2 bowls’]

This Buffalo Chicken Cottage Cheese Bowl delivers spicy buffalo flavor with creamy cottage cheese—high in protein, low in carbs, and keto-friendly!

Ingredients

• 2 large chicken breasts (skinless and boneless)
• 4 tbsp Buffalo wing sauce
• 1 cup cottage cheese
• 2 small stalks celery (diced)
• 1 carrot (shredded)
• 4 tbsp Ranch dressing
• Green onion (chopped)

Instructions

1. Add chicken breasts to a saucepan, submerge them in water, and place the pan over medium-high heat. Bring the water to a boil and lower the heat, boiling until the chicken is fully cooked. It should take around 10 minutes.
2. Remove the chicken from the saucepan and shred it with two forks.
3. Add Buffalo wing sauce to the chicken and toss until the chicken is well coated.
4. Divide cottage cheese, celery, carrot, and chicken into 2 bowls. Drizzle with Ranch dressing and sprinkle with chopped green onion. Salt and pepper if needed.

20. Hawaiian Pizza Chicken Bowls

Hawaiian Pizza Chicken Bowls is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT15M · Cook: PT25M · Total: PT40M · Yield: [‘4’, ‘4 meal prep bowls’]

This Hawaiian pizza chicken meal prep combines savory, sweet, and tangy flavors in one delicious dish. A high-protein, gluten-free meal you’ll love!

Ingredients

• 4 medium chicken breasts (skinless and boneless)
• 1 tbsp garlic powder
• 2 tsp paprika
• 1 tbsp Italian seasoning
• Salt and black pepper (to taste)
• 1 cup pizza sauce
• 1 cup mozzarella cheese (shredded)
• ½ cup ham (chopped)
• ½ cup pineapple (diced)
• 4 cups steamed broccoli (cut into halves)
• Pineapple (diced)
• Parmesan (grated)

Instructions

1. Preheat the oven to 400F. Prepare a 9×13 casserole dish and spray it with oil.
2. Cut chicken breasts into 1-inch cubes. Add them to the baking dish. Cover with garlic powder, paprika, Italian seasoning, salt, and black pepper. Toss well to combine.
3. Bake in the oven for 15 minutes, then take the dish out.
4. Cover the chicken cubes evenly throughout the dish with pizza sauce, mozzarella cheese, chopped ham, and ½ cup of diced pineapple.
5. Return to the oven and bake for another 10-12 minutes until the cheese melts and starts to brown and bubble.
6. Once the chicken is ready, divide it into 4 meal prep bowls and add in the broccoli. Top up the chicken with diced pineapple and grated parmesan.

21. Chicken Burrito Bowls

Chicken Burrito Bowls is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT15M · Cook: PT15M · Total: PT30M · Yield: [‘4’, ‘4 meal prep bowls’]

These healthy chicken burrito bowls are flavorful, nutritious, and delicious. Filled with Mexican flavors, they’re a perfect high protein lunch or meal prep to bring to work. Can be made in just 30 minutes!

Ingredients

• 2 cups arugula
• 1 cup grape tomatoes (halved)
• 7 ounce can corns (drained)
• 14 ounce can black beans (rinsed and drained)
• 1 lb chicken breasts
• 1/2 tsp salt
• 1/4 tsp black pepper
• 1 cup basmati rice
• 1.5 cups water
• 1 tsp paprika
• 1/2 tsp cumin
• 1/4-1/2 tsp cayenne (check notes)
• 1/4 tsp black pepper
• 4 tbsp Caesar dressing (use dairy-free option if dairy-free)

Instructions Chicken

1. Place chicken breasts at the bottom of a pot. Season with salt and black pepper. Cover the chicken with 1 inch of water.
2. Place the pot on the stove, bring to boil. Then, reduce the heat, and let it simmer until the chicken is fully cooked (no longer pink in the center) or reaches the temperature of 165 F. It will take around 15 minutes.
3. Remove the chicken from the water. Let it cool down before shredding.

Rice

1. Rinse your rice using a mesh strainer.
2. Place rice and water into a saucepan. Bring to simmer without the lid on, and once the surface is bubbling, place the lid and lower the heat. Cook for another 7 minutes. Now mix in paprika, cumin, cayenne, and black pepper. Cover the rice and cook for another 5 minutes. (Or just cook your rice according to instructions and mix in the spices 5 minutes before the rice is fully cooked).
3. Remove from the stove and rest for 10 minutes. Fluff before serving.

Meal Prep Assemble

1. Divide the cold ingredients, rice, and chicken between 4 food containers. Drizzle with Caesar dressing, especially the chicken to give it more flavor.

Save this collection for the next time you need practical meal inspiration. Start with the recipe that best matches your ingredients, then return to try the others throughout the week.