7 Days High Protein Chicken Meal Prep Recipe
Description
A budget-friendly, dairy-free, high-protein meal prep plan for a week.
This high-protein chicken meal prep plan is perfect for those looking to maintain a balanced diet throughout the week. It features seven days of delicious, healthy meals that are easy to make and store. Each meal provides a rich source of protein to keep you fueled, while being dairy-free and budget-friendly. Perfect for busy individuals who want to save time, stay healthy, and enjoy satisfying meals every day.
Ingredients
- 6 boneless, skinless chicken breasts (about 1.5-2 lbs total)
- 2 tablespoons olive oil
- 2 teaspoons paprika
- 2 teaspoons garlic powder
- 1 teaspoon cumin
- 1 teaspoon black pepper
- 1 teaspoon salt
- 1 lemon juice and zest
- 3 cups cooked quinoa or brown rice
- 2 cups roasted vegetables (broccoli, zucchini, bell peppers)
- 1 can chickpeas, drained and rinsed
- 1 cucumber, sliced
- 1 cup cherry tomatoes, halved
- 1/4 cup hummus (for serving as a dipping sauce)
- Fresh herbs (parsley or cilantro)
Instructions
- Preheat the oven to 375°F (190°C).
- Season the chicken: In a large bowl, combine olive oil, paprika, garlic powder, cumin, pepper, salt, lemon juice, and zest. Rub the mixture evenly on the chicken breasts.
- Bake the chicken: Place the chicken on a baking sheet lined with parchment paper. Bake for 25-30 minutes or until the internal temperature reaches 165°F (74°C).
- Prepare the vegetables: On a separate tray, roast the vegetables in the oven alongside the chicken. Drizzle with olive oil, salt, and pepper. Roast for 25-30 minutes or until tender and lightly browned.
- Cook the quinoa or brown rice: Prepare according to package instructions. Set aside.
- Divide the meals: In meal prep containers, portion out the chicken breasts (1 breast per container), a serving of quinoa or brown rice, roasted vegetables, and chickpeas.
- Add fresh elements: Top each meal with sliced cucumber, cherry tomatoes, and a spoonful of hummus. Garnish with fresh herbs.
- Store in the fridge: These meals can be stored in airtight containers in the refrigerator for up to 5 days. You can freeze any extra meals for up to 3 months.
Note
Adjust the seasoning according to your taste preference.Feel free to substitute quinoa with any other whole grain like farro or bulgur.You can swap out the roasted veggies with your favorites or what's in season.
Tips and Tricks:
- Batch cooking: Cook the chicken and grains in bulk at the beginning of the week to save time.
- Freezing meals: Freeze any meals you don't plan on eating within 5 days. Reheat them in the microwave for a quick, healthy meal.
- Keep it fresh: Add fresh herbs and lemon juice right before eating to enhance the flavor of your meal.
High Protein, Meal Prep, Chicken, Budget-Friendly, Dairy-Free
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