4 Easy Meal Prep Ideas with Chicken

When it comes to easy meals for meal prep, chicken is an ideal choice. It’s affordable, versatile, packed with protein, and can be used in a wide variety of recipes that stay fresh throughout the week. 

Below, we’ve rounded up four easy chicken-based meal prep ideas perfect for beginners.

1. Honey Sriracha Chicken And Broccoli Meal Prep Bowl

This Honey Sriracha Chicken and Broccoli Bowl is a delicious option for your meal prep, offering as much as 30g of protein per serving. 

The sweet and spicy sauce adds a kick, while the broccoli keeps it nutritious with high amounts of fiber and low-calorie, according to a sports dietitian.

Ingredients:

• 1 lb boneless, skinless and diced chicken breasts 

• 2 cups broccoli florets

• 1 tablespoon olive oil

• 2 tablespoons honey

• 2 tablespoons sriracha sauce

• 1 tablespoon low-sodium soy sauce

• 1 teaspoon garlic powder

• salt and pepper to taste

• 1 cup cooked rice

Start by seasoning the diced chicken with salt, pepper, and garlic powder. 

In a large skillet, heat olive oil over medium heat and cook the chicken until browned and fully cooked. In a small bowl, mix honey, sriracha, and soy sauce, then pour over the chicken, tossing to coat. 

Add the broccoli florets and cook for 3–4 minutes until tender. Serve over rice in meal prep bowls and enjoy. For the rice, we suggest preparing about 1 cup per meal prep bowl you make.

After putting it to the test, we found that this dish can last up to four days when stored properly.

2. Grilled Chicken, Strawberry, Avocado Salad With Citrus Dressing

For those who love refreshing flavors, this grilled chicken salad is perfect. 

The strawberries and avocado add a creamy and sweet contrast, while the citrus dressing ties it all together. 

Ingredients:

• 1 lb boneless and skinless chicken breasts

• 1 cup fresh and sliced strawberries

• 1  diced avocado

• 4 cups mixed salad greens

• ¼ cup crumbled feta cheese

• 2 tablespoons olive oil

• ¼ cup juice of 1 orange

• juice of ½ lemon

• salt and pepper

Season the chicken breasts with salt and pepper, then grill over medium heat until fully cooked and set aside to cool slightly. 

In a small bowl, whisk together the olive oil, orange juice, and lemon juice to create the citrus dressing. In a large bowl, combine salad greens, strawberries, avocado, and feta cheese, then slice the chicken and add it to the salad. Serve with dressing on the side for added freshness.

Through our practical knowledge, we found that this salad can keep for even longer if you store the dressing separately.

Moreover, our dietitian weight loss experts assert that strawberries are high in fiber while avocados are rich sources of healthy dietary fats. Together, they keep you feeling fuller for longer and prevent you from overeating.

3. Food Cart-Style Chicken Salad With White Sauce

Ingredients:

• 1 lb boneless, skinless and diced chicken thighs 

• 1 teaspoon ground cumin

• 1 teaspoon ground coriander

• 1 teaspoon smoked paprika

• salt and pepper to taste

• 2 tablespoons olive oil

• 1 cup cooked rice

• ½ diced cucumber 

• 1 diced tomato 

• ½ cup shredded lettuce

White Sauce Ingredients:

• ¼ cup plain Greek yogurt

• ¼ cup mayonnaise

• 1 tablespoon lemon juice

• ½ teaspoon garlic powder

• pinch of salt

Start by seasoning the diced chicken with cumin, coriander, paprika, salt, and pepper. 

In a large skillet, heat olive oil over medium heat and cook the chicken until fully cooked and golden brown. In a separate bowl, whisk the yogurt, mayonnaise, lemon juice, and garlic powder together to make the white sauce. 

Serve the chicken over rice with cucumber, tomato, and lettuce, drizzling with white sauce on top as desired.

Our findings show that this dish can be enjoyed both cold and warm, making it super versatile.

4. Cilantro Lime Chicken Breast (Grilled Or Air Fried)

For a zestier option, this Cilantro Lime Chicken Breast is a great choice. The lime and cilantro combo adds a refreshing burst of flavor, and it can be grilled or air-fried depending on your preference. 

Ingredients:

• 1 lb boneless and skinless chicken breasts

• juice of 2 limes

• ¼ cup fresh and chopped cilantro

• 2 tablespoons olive oil

• 1 teaspoon garlic powder

• salt and pepper to taste

In a bowl, mix lime juice, cilantro, olive oil, garlic powder, salt, and pepper to create a marinade. Add the chicken breasts to the marinade and let them sit for 20 minutes. 

Grill the chicken over medium-high heat in a pan or in an air fryer at 400°F (200°C) for about 15 minutes until fully cooked and browned. Let the chicken rest when done cooking, then slice and serve or store for easy meal prep.

Based on our observations, this recipe holds up well in the fridge for three to four days, making it an excellent addition to your weekly meal prep.

Simplify meal prep with us at Berry Street. Our 'Registered Dietitians in my area' offer personalized guidance to help you enjoy easy-protein-packed meals all week long!

Easy Meal Prep Tips for Beginners

Below are four simple strategies that make easy affordable meal prep manageable, even on a budget.

1. Limit Prep To 6 Key Ingredients with "The 3-2-1 Method"

The “3-2-1 Method” is straightforward and efficient.

Begin by selecting three vegetables, two proteins, and one carbohydrate. This combination of ingredients makes meal prep easier and helps create balanced meals without the hassle of complex recipes. 

Based on our first-hand experience, this method not only saves time but also helps reduce waste by keeping your ingredient list short.

2. Turn To Fast Foods

Keep in mind that not all “fast foods” are unhealthy. For instance, foods prepared in advance like pre-cooked grains, canned beans, and rotisserie chicken are nutritious, convenient, and perfect for a busy week. 

They’re ideal choices because they can be incorporated into balanced, pre-portioned meals. 

Incorporating these items into your daily regimen will make your meal prep faster and more manageable, as well as promoting weight loss and a healthier diet overall.

3. Prep And Cook Your Meal Using The "One Pot Method"

The “One Pot Method” makes cooking and prepping your meals a breeze. Start by cooking your carbohydrate, then move on to prepping your proteins, and finish with your veggies. 

This approach ensures that each element of your meal is ready simultaneously without leaving you waiting around. 

Through our trial and error, we discovered that this orderly cooking process of using one pot or pan at a time also minimizes kitchen clutter and speeds up clean-up time when you’re finished.

4. Store Your Food Safely

A dietitian specializing in food preparation would tell you that proper storage is key to keeping your meals fresh throughout the week. 

Store carbs and proteins in the refrigerator for up to four days, and freeze any leftovers. Vegetables can be rinsed and wrapped in paper towels before storing to keep them fresh longer. 

If you're looking for easy and healthy meal prep options, storing your food properly is essentially to make your efforts last while avoiding waste and food poisoning.

Conclusion

In this blog post, we discovered that from tasty chicken recipes to simple, organized methods like the “3-2-1” and “One Pot” methods, there are plenty of ways to achieve meal prep ideas for beginners. 

By following our essential meal planning tips, you can create delicious and nutritious meals for your week ahead without any hassle.

Now that you know how to take your meal prep to the next level, our online dietitian counseling team can help you find easy recipes that suit your lifestyle.

Don't wait to make healthy eating simple— schedule your session with a 'certified dietitian near me' that's fully covered by insurance today at Berry Street!