Meal prepping has become an increasingly popular way for people to save time and eat healthier. The basic idea behind meal prepping is to prepare bulk meals and portion them out into individual servings to have on hand for the week ahead. This allows you to plan your meals in advance while saving time and money. One of the most common proteins used for meal prepping is chicken. But is chicken actually a good option for meal prep? Let’s take a closer look.
The Benefits of Chicken for Meal Prep
There are several reasons why chicken can be a great choice for meal prepping:
- It’s versatile – Chicken can be used in all types of cuisines and dishes. It provides a neutral base that takes on the flavors of whatever you pair it with.
- It’s a lean protein – Skinless, boneless chicken breast contains only around 3 grams of fat per serving. This makes it a great option if you’re watching your fat or calorie intake.
- It’s relatively inexpensive – Chicken tends to be more budget-friendly than other types of meat like beef or pork.
- It cooks quickly – Chicken breast can be baked, grilled, or sautéed in just 10-15 minutes. This makes it fast and easy to cook in bulk.
- It reheats well – Cooked chicken retains moisture and flavor when reheated throughout the week.
- It’s nutrient dense – Chicken provides high-quality protein, vitamins, and minerals like vitamin B6, selenium, and niacin.
With all of these advantages, it’s easy to see why chicken is commonly used for meal prepping. The convenience, nutrition, and affordability it provides make it a go-to choice for many.
Tips for Prepping Chicken
To get the most out of using chicken for your meal prep, follow these helpful tips:
- Stick to lean cuts – Breast meat is the leanest part of the chicken. Avoid chicken wings, legs, and thighs if you’re concerned about fat and calories.
- Season for flavor – Chicken can become bland when meal prepped. Use herbs, spices, marinades, and rubs to boost the flavor.
- Don’t overcook – Chicken dries out easily. Cook just until the internal temperature reaches 165°F then immediately remove from heat.
- Change up the cooking method – Bake, grill, sauté, or use a slow cooker to add variety.
- Prep it safely – Always thaw chicken in the fridge, prep it on clean surfaces, and cook it to safe temperatures to avoid illness.
- Portion it out – Weigh or divide chicken into individual servings to grab and go during the week.
- Store carefully – Refrigerate cooked chicken within 2 hours at temperatures of 40°F or below.
Following these tips will help you safely prep moist, flavorful chicken that retains its quality all week long. Take the time to properly handle and season chicken so your meal prepped dishes really stand out.
Easy Chicken Meal Prep Recipes
Chicken is endlessly adaptable for meal prepping. Here are some delicious and nutritious chicken recipes that are perfect for prepping:
Lemon Chicken Meal Prep Bowls
These meal prep bowls pack the fresh flavors of lemon, garlic, and herbs for a light yet satisfying lunch or dinner. They keep well for 4-5 days refrigerated.
Ingredients:
- Boneless skinless chicken breasts
- Lemon juice
- Garlic
- Dried oregano
- Olive oil
- Salt & pepper
- Brown rice
- Broccoli
Instructions:
- Season chicken breasts with lemon juice, garlic, oregano, salt, pepper, and olive oil. Grill until cooked through.
- Cook brown rice according to package directions.
- Steam broccoli until tender.
- Divide rice, chicken, and broccoli into meal prep containers.
Fajita Chicken Meal Prep Burrito Bowls
These Mexican-inspired bowls are a crowd-pleaser. The chicken is seasoned with smoky fajita seasoning for big Tex-Mex flavor.
Ingredients:
- Boneless skinless chicken breasts
- Fajita seasoning
- Olive oil
- Brown rice
- Black beans
- Peppers & onions
- Shredded lettuce
Instructions:
- Coat chicken in fajita seasoning and olive oil. Grill until cooked through.
- Cook rice and beans according to package directions.
- Saute peppers and onions until soft.
- Assemble bowls with rice, beans, chicken, veggies, and lettuce.
Italian Chicken Meal Prep
This meal prep features Italian-marinated chicken thighs over zucchini noodles for a fresh, gluten-free option.
Ingredients:
- Boneless skinless chicken thighs
- Italian dressing
- Zucchini
- Marinara sauce
- Parmesan cheese
Instructions:
- Marinate chicken in Italian dressing for 30 mins – 1 hour.
- Grill chicken until cooked through and juices run clear.
- Spiralize zucchini into noodles.
- Warm marinara over the zucchini noodles.
- Plate zucchini noodles, marinara, and chicken. Top with Parmesan.
Storing and Reheating Chicken for Meal Prep
To safely store meal prepped chicken, follow these guidelines:
- Refrigerate at 40°F or colder within 2 hours of cooking.
- Store chicken in shallow airtight containers to allow for quick cooling.
- Consume refrigerated chicken within 3-4 days.
- Freeze chicken for longer term storage of 1-2 months at 0°F.
- Always label containers with the date and contents.
When reheating your refrigerated or frozen meal prepped chicken, there are a few options:
- Microwave – Reheat until internal temperature reaches 165°F. This takes around 1-2 minutes per portion.
- Oven – Bake individual portions at 375°F for 10-15 minutes until heated through.
- Stovetop – For frozen chicken, defrost first. Then gently reheat portions in a pan with small amount of oil or broth.
Proper storage and reheating are important to prevent bacterial growth and safely enjoy your meal prepped chicken all week.
Common Questions
Does chicken last all week for meal prep?
Properly stored, cooked chicken can safely last 3-4 days refrigerated. Freeze meal prep chicken portions for longer storage of 1-2 months. Reheat frozen portions before consuming.
What’s the best way to meal prep chicken?
The best practices for meal prepping chicken include using lean cuts like breast, seasoning for flavor, cooking to safe internal temperatures, portioning into individual servings, and storing in airtight containers in the fridge or freezer.
What are the best chicken meal prep recipes?
Great chicken meal prep recipes include:
- Lemon chicken meal prep bowls
- Fajita chicken burrito bowls
- Italian chicken with zucchini noodles
- Honey garlic chicken with vegetables
- Pesto chicken stuffed spaghetti squash
How do you reheat meal prepped chicken?
You can reheat refrigerated or frozen meal prep chicken using the microwave, oven, or stovetop. Heat until internal temperature reaches 165°F. Stovetop works best for fully frozen chicken after defrosting first.
The Bottom Line
Chicken is a smart choice for meal prepping. It’s lean, protein-packed, budget-friendly, and versatile in all different recipes. Follow proper food safety guidelines when handling, cooking, cooling, storing, and reheating chicken. With the right preparation, chicken makes an easy, nutritious base for your weekly meal prep.