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Walker Bex / Food and Recipes / Meal Prep
High-Protein Chicken Meal Prep Recipes
A chicken-and-rice base that becomes three lunches through different sauces and vegetables.
Quick answer
Cook chicken safely once, then change the sides. This reduces prep work without making every lunch taste identical.
What you need
- For four lunches, use about 1.5 pounds boneless chicken, cooked rice, 4 cups vegetables and three small sauces.
- Use a food thermometer; chicken must reach 165°F at its thickest part.
How to make it work
- Season and bake or pan-cook chicken until 165°F. Rest briefly, slice, and portion with rice and vegetables.
- Make one portion lemon-herb, one tomato-spice and one yogurt-garlic; keep cold sauces separate until serving.
Checks and useful changes
- Do not rely on color alone to judge doneness. Chill portions within two hours.
- Eat refrigerated cooked chicken within 3 to 4 days; freeze later portions before that window ends.