Easy Chicken Meal Prep – 5 Days of High Protein Meals
Batch-cooked chicken breast with sweet potato and broccoli. Simple meal prep for the week.
Easy Chicken Meal Prep – 5 Days of High Protein Meals
Batch-cooked chicken breast with sweet potato and broccoli. Simple meal prep for the week.
Nutrition Per Serving
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Ingredients
- 1 kg Chicken breast
- 500 g Sweet potato
- 500 g Broccoli
- 2 tbsp Olive oil
- 2 tsp Garlic powder
- 2 tsp Paprika
- to taste Salt & pepper
Instructions
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1
Preheat and prep
Preheat oven to 200°C (400°F). Line two large baking sheets with parchment paper. Pat 1 kg chicken breast dry and cut into even portions. Cube 500g sweet potato into 2cm pieces. Cut 500g broccoli into florets.
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2
Season the chicken
Toss chicken with 1 tbsp olive oil, 2 tsp garlic powder, 2 tsp paprika, salt, and pepper. Arrange on one baking sheet with space between each piece for even browning.
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3
Prepare sweet potatoes
Toss sweet potato cubes with 1 tbsp olive oil, salt, and pepper. Spread on the second baking sheet in a single layer. Crowded potatoes steam instead of roasting.
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4
Bake everything
Place both sheets in the oven. Bake for 25 minutes. Check chicken with a thermometer — pull at 74°C. Sweet potatoes should be fork-tender with caramelized edges.
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5
Steam the broccoli
While chicken and potatoes bake, steam 500g broccoli florets for 4-5 minutes until bright green and tender-crisp. Don't overcook — slightly undercook since it reheats throughout the week.
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6
Portion into containers
Let everything cool for 10 minutes. Divide evenly into 5 meal prep containers: ~200g chicken, ~100g sweet potato, ~100g broccoli per container. Refrigerate immediately.
Notes
- • Use a meat thermometer for perfectly cooked chicken every time.
- • Slightly undercook broccoli — it continues softening when reheated.
- • Vary your spice blend weekly to prevent meal prep fatigue.
- • Cool food before sealing containers to prevent condensation and sogginess.
- • Invest in quality glass containers — they reheat better and last longer than plastic.
- • Cook 1kg at once for 5 days of lunches in under 40 minutes.
Simple 5-Day Chicken Meal Prep
This is the most efficient meal prep recipe you can make: 1 kg of chicken, one batch of sweet potatoes, one batch of broccoli, 40 minutes of work, and 5 days of healthy lunches done. Each container has 40g of protein and 450 calories — perfectly portioned for weight loss or maintenance goals.
Why Meal Prep Works
People who meal prep eat healthier, spend less money, and save 5+ hours per week on food decisions. When lunch is already made, you don't reach for fast food at noon. This recipe is designed to be simple enough that you'll actually do it every week.
Build the Habit
Start with this basic recipe. Once it becomes routine (usually 2-3 weeks), experiment with different proteins, grains, and vegetables. The key is consistency — a mediocre meal prep you actually do beats a perfect plan you don't.
Variations
Feel free to change up this recipe and make it your own:
- Greek style: Season with oregano and lemon. Add roasted red peppers and serve with tzatziki.
- Mexican bowl: Season with cumin and chili. Add black beans and corn. Top with salsa.
- Asian bowl: Season with ginger and soy sauce. Add edamame and drizzle with sesame oil.
Storage
Refrigerate in airtight containers for 4-5 days. For freezing, cool completely first, then freeze for up to 3 months. Thaw in the fridge overnight. Reheat in the microwave for 2-3 minutes at 70% power with a splash of water.
Frequently Asked Questions
How long does chicken meal prep last?
Safely stored in airtight containers in the refrigerator for 4-5 days. If you need longer, freeze containers for up to 3 months. Thaw overnight in the fridge before reheating.
How many calories per meal prep container?
About 450 calories with 40g protein, 38g carbs, and 12g fat. This is ideal for weight loss or maintenance. Add rice for more carbs if you're very active.
How do I prevent dry reheated chicken?
Add a splash of water or broth to the container before microwaving. Cover with a damp paper towel. Microwave at 70% power for 2-3 minutes. Don't overcook the chicken initially — pull at exactly 74°C.
Can I use chicken thighs instead?
Yes. Thighs are actually better for meal prep because they stay juicier when reheated. Adjust macros: slightly more fat, slightly less protein per 100g.
What other vegetables work for meal prep?
Green beans, asparagus, zucchini, bell peppers, and brussels sprouts all roast well and reheat nicely. Avoid tomatoes and cucumbers — they get soggy.
Should I cook the chicken differently each week?
Yes! Vary the seasoning to prevent boredom: Week 1 paprika-garlic, Week 2 Italian herbs, Week 3 Cajun, Week 4 lemon-pepper. Same method, different flavors.
Did you make this recipe?
Please let us know how it turned out for you! Share a picture on Instagram with the hashtag #aimealplan.
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