Description

This Easy High-Protein Meal Prep for the Week gives you simple meals you can prepare ahead and enjoy for several days. Chicken, rice, eggs, vegetables, and a creamy yogurt sauce make these meals filling, tasty, and easy to mix and match.

Ingredients

For the Chicken

1 1/2 lb (680 g) boneless, skinless chicken breast
1 tablespoon olive oil
1 teaspoon paprika
1 teaspoon garlic powder
1 teaspoon Italian seasoning
1/2 teaspoon salt
1/4 teaspoon black pepper

For the Rice and Vegetables

3 cups cooked rice
2 cups broccoli florets
1 cup bell pepper, chopped
1 cup carrots, sliced
1/2 cup corn
1 tablespoon olive oil
1/2 teaspoon garlic powder
Salt and pepper, to taste

For the Yogurt Sauce

1 cup plain Greek yogurt
1 tablespoon lemon juice
1 teaspoon honey
1/2 teaspoon garlic powder
Salt and pepper, to taste
1–2 tablespoons water

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Instructions

Cook the chicken: Preheat the oven to 400°F (200°C). Season the chicken with olive oil, paprika, garlic powder, Italian seasoning, salt, and pepper. Bake for 20–25 minutes, or until fully cooked. Let it rest before slicing.
Prepare the vegetables: Toss the broccoli, bell pepper, and carrots with olive oil, garlic powder, salt, and pepper. Roast them alongside the chicken until tender.
Prepare the rice: Divide the cooked rice between five meal prep containers.
Add the chicken: Slice the cooked chicken and divide it evenly between the containers.
Add the vegetables: Divide the roasted vegetables and corn between the containers.
Make the sauce: Mix the Greek yogurt, lemon juice, honey, garlic powder, salt, and pepper. Add a little water until smooth.
Pack the meals: Keep the sauce in small containers and add it just before eating.
Refrigerate: Let the meals cool before covering and placing them in the refrigerator.

Notes

Storage

Store the prepared meals in the refrigerator for up to 4 days. Keep the yogurt sauce separate until serving.

For longer storage, freeze the cooked chicken and rice portions for up to 3 months. Add fresh vegetables and sauce after thawing.

Recipe Tips

Cook your rice and chicken at the same time to save time.
Change the vegetables each week to keep your meals interesting.
Use quinoa or potatoes instead of rice.
Add boiled eggs for extra protein at breakfast.
Keep sauces separate so the meals stay fresh.
Prepare your meals in individual containers so they are ready to grab and go.

Prep Time: 20 minutes
Cook Time: 30 minutes
Category: Meal Prep, Lunch, Dinner
Method: Stovetop, Oven