Meal prepping is a great way to save time and eat healthy throughout the week. Prepping your meals ahead of time allows you to have nutritious home-cooked food ready-to-go, so you aren’t tempted to order takeout on busy days. One of the most common proteins people like to meal prep is chicken, as it’s versatile, affordable, and a lean protein source. A frequent question is whether it’s safe to meal prep chicken for 3 days. The short answer is yes, you can absolutely meal prep chicken to have on hand for a few days, as long as you store it properly.
How Long Does Raw Chicken Last in the Fridge?
According to the United States Department of Agriculture (USDA), raw chicken that has been refrigerated at 40°F or below can safely be stored in the refrigerator for 1-2 days. Here are the full USDA recommendations for maximum refrigerator storage times for raw chicken:
| Type of Chicken | Refrigerator Time |
|---|---|
| Raw chicken pieces | 1-2 days |
| Raw chicken pieces sealed in air-tight package | 2-3 days |
| Raw whole chicken | 1-2 days |
| Raw whole cut-up chicken | 1-2 days |
As you can see, raw chicken should only be kept in the fridge for a maximum of 2-3 days before cooking. This timeframe takes into account the growth of bacteria such as salmonella. Chicken is highly perishable and bacteria multiply quickly even when refrigerated, so it’s important not to exceed the recommended storage times.
Can I Safely Meal Prep Chicken for 3 Days?
While raw chicken should not be stored for more than 2-3 days in the fridge, once chicken is cooked safely it can be refrigerated for 3-4 days. This means that yes, you can absolutely meal prep cooked chicken to have on hand for 3 days of meals.
Here are some tips for safely prepping chicken meals for multiple days:
- Cook the chicken thoroughly until it reaches an internal temperature of 165°F. Using a meat thermometer helps eliminate any guesswork.
- Make sure to refrigerate cooked chicken within 1-2 hours of cooking. Do not leave it sitting out at room temperature.
- Store cooked chicken in shallow airtight containers. This helps the chicken chill quickly in the fridge.
- Only refrigerate for 3-4 days maximum. It’s best to cook fresh each week.
- Don’t cross-contaminate by letting raw chicken juices touch cooked chicken.
As long as you follow proper food safety guidelines, precooked chicken can be stored in the fridge safely for a few days.
Meal Prep Chicken Recipes for the Week
Chicken is so versatile that you can prep it in endless combinations for lunches and dinners throughout the week. Here are some delicious and healthy meal prep chicken recipes to try:
Lemon Chicken Meal Prep Bowls
- Ingredients: chicken breasts, lemons, garlic, olive oil, rice, roasted vegetables of choice (broccoli, cauliflower, carrots, etc)
- Instructions: Roast chicken seasoned with lemon juice, garlic, olive oil, salt, and pepper. Cook rice. Roast vegetables tossed in olive oil. Assemble bowls with chicken, rice, veggies.
Chicken Fajita Meal Prep
- Ingredients: chicken breasts, bell pepper, onion, olive oil, taco seasoning, flour tortillas
- Instructions: Cook chicken seasoned with taco seasoning. Saute peppers and onions. Warm tortillas. Assemble fajitas with chicken, veggies, and toppings like salsa, cheese, avocado.
Buffalo Chicken Meal Prep Salad
- Ingredients: chicken breasts, buffalo sauce, romaine lettuce, carrots, celery, blue cheese, ranch dressing
- Instructions: Shred cooked chicken and toss in buffalo sauce. Assemble salads with lettuce, chicken, carrots, celery, blue cheese, ranch.
Storing Meal Prepped Chicken
To safely store cooked chicken for multiple days, be sure to:
- Refrigerate in shallow airtight containers, leaving space between portions so air can circulate and keep things chilled.
- Ensure your fridge temperature is 40°F or below. Use a thermometer to monitor.
- Place chicken containers on the top shelf of the fridge, which is the coldest spot.
- Only keep refrigerated chicken for 3-4 days before eating or freezing.
- Don’t freeze any dishes containing fresh veggies or dairy, as the texture will degrade. Pure chicken dishes freeze well.
- When reheating, make sure chicken reaches 165°F internally before eating.
Freezing Meal Prep Chicken
For longer term storage, cooked chicken also freezes very well. Here are some tips for freezing meal prepped chicken:
- Let chicken cool completely before freezing so it chills as fast as possible.
- Portion chicken into freezer-safe containers, bags, or foil.
- Remove as much air from freezer bags as possible.
- Add labels with the dish name and freeze date.
- Freeze for up to 4-6 months for best quality.
- Thaw in the refrigerator before reheating. Don’t thaw at room temperature.
Chicken dishes with rice, pasta or creamy sauces don’t freeze as well. Opt for foil packets of plain chicken or chicken casseroles.
Signs Chicken Has Gone Bad
When storing chicken, keep an eye out for signs it may have gone bad, including:
- Slimy texture or sticky juices
- Off-putting gray color
- Sour or ammonia-like smell
- Mold growing anywhere
- Discoloration even when cooked
If chicken exhibits any of those characteristics, it’s safest to throw it out. Don’t risk eating spoiled chicken.
Food Safety Tips
Keep these additional food safety tips in mind when prepping chicken:
- Always wash hands, utensils, and surfaces before and after handling raw chicken.
- Use separate cutting boards and plates for raw chicken to prevent cross-contamination.
- Store raw chicken below ready-to-eat foods in the fridge so juices can’t drip down.
- Cook chicken to 165°F as measured by a food thermometer before consuming.
- Refrigerate or freeze any leftovers within 2 hours of cooking.
Conclusion
Meal prepping chicken for a few days is a safe, budget-friendly way to stay on top of healthy eating. Raw chicken can only be kept for 1-2 days max in the fridge before it goes bad. However, cooked chicken stored properly can safely be refrigerated for 3-4 days or frozen for up to 4-6 months. Prepare chicken using good food safety practices, store it correctly in the fridge or freezer, and you’ll have delicious ready-to-eat chicken meals on hand for days. Meal prepping takes a little planning, but saves so much time and energy during the busy work week.