6 CHICKEN MEAL PREP IDEAS FOR THE WEEK
1. Garlic Herb Chicken + Mashed Potatoes + Green Beans
Ingredients (2 servings)
2 chicken breasts
2 tbsp olive oil
3 garlic cloves, minced
1 tsp dried herbs (oregano or parsley)
Salt & pepper
400 g potatoes
50 ml milk
150 g green beans
Instructions:
Season chicken with garlic, herbs, salt, pepper, and oil.
Cook in a pan or grill until fully cooked (about 5–6 min per side).
Boil potatoes and mash with milk, salt, and pepper.
Cook green beans.
Divide into containers.
2. Spicy Chicken + White Rice + Sautéed Vegetables
Ingredients (2 servings)
2 chicken breasts
2 tbsp oil
1 tsp paprika
1/2 tsp chili flakes
2 garlic cloves
Salt & pepper
200 g cooked rice
150 g mixed vegetables
Instructions:
Season chicken with spices, garlic, salt, and pepper.
Cook in a pan until juicy and slightly crispy.
Cook rice separately.
Sauté vegetables.
Assemble in containers.
3. Lemon Chicken + Roasted Vegetables
Ingredients (2 servings)
2 chicken breasts
2 tbsp olive oil
Juice of 1/2 lemon + slices
2 garlic cloves
Herbs (parsley or oregano)
Salt & pepper
200 g carrots, zucchini, bell peppers
Instructions:
Season chicken with lemon, garlic, oil, herbs, salt, and pepper.
Roast vegetables at 200°C (400°F) for 20 minutes.
Cook chicken in a pan or oven until done.
Divide into containers.
4. Teriyaki Chicken + Rice + Broccoli
Ingredients (2 servings)
2 chicken breasts
3 tbsp teriyaki sauce
1 tbsp oil
200 g cooked rice
150 g broccoli
Instructions:
Cook chicken in a pan with oil.
Add teriyaki sauce and let it glaze.
Cook rice and steam broccoli.
Slice chicken and assemble in containers.
5. Creamy Chicken Pasta + Broccoli
Ingredients (2 servings)
2 chicken breasts
200 g pasta
200 ml heavy cream
2 garlic cloves
50 g parmesan
Salt & pepper
150 g broccoli
Instructions:
Cook pasta and broccoli.
Cook chicken with garlic.
Add cream and parmesan to make sauce.
Mix with pasta and divide into containers.
6. BBQ Chicken + Sweet Potatoes + Corn
Ingredients (2 servings)
2 chicken breasts
3 tbsp BBQ sauce
1 tbsp oil
300 g sweet potatoes
150 g corn
Instructions:
Season chicken and cook in a pan.
Add BBQ sauce and coat well.
Roast sweet potatoes at 200°C (400°F) for 25 minutes.
Cook corn.
Assemble in containers.