How to Meal Prep 7 Days of Lunches From 1 Whole Chicken

Author John Battaglini

Posted Mar 25, 2023

Reads 9.8K

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Meal prep has become a popular trend in recent years, and for good reason. Busy meal prep streamlines the weekday hassle of preparing meals, making it a real pleasure to love cooking even on long days or super early mornings. For those who cook quick dinners, taking advantage of the kitchen helps save time and effort when it comes to packing lunch for work or school the next day.

However, getting stuck in a rut and grabbing identical chicken-and-sweet-potato lunches every day can get tiring pretty quickly. That's where this great thing called lunch meal prep comes in! With minimal prep and an easy-to-follow weeklong lunch plan, you can break out of your grocery store routine and enjoy some variety throughout the week. And don't worry if chicken sounds intimidating - with this big batch recipe that utilizes a rice cooker, you'll have enough cooked chicken for seven days' worth of meals that are creatively combined to keep things interesting.

Why meal prep is a worthwhile endeavor

Meal prep is an excellent way to save time, save money, and eat healthier. The good news is that it's much easier to learn than you might think! With some pro meal prep tips, you can become a master in no time. One of the best ways to make prep easier is to plan ahead. This means taking a structured approach and deciding on concrete meals for the week ahead.

Fruit Salads in Plate

Using an ingredient-prep strategy can also help you feel more confident in your meal prep skills. By prepping ingredients like prepping chicken or chopping vegetables ahead of time, you'll have everything ready to go when it's time to cook. And the best part? Delicious dishes don't have to be complicated! Take our versatile sesame chicken recipe: by prepping chicken breasts and making the marinade ahead of time, you can easily toss everything together for a quick and delicious meal during the week.

A Delicious Salad Made with Lentils and Quinoa

Looking for an easy salad recipe that is also a great source of protein? Look no further than this lentil quinoa salad! Packed with hearty grains, roasted veggies, and plenty of flavor, this dish is perfect for week-long meal prep.

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Simply cook up a batch of quinoa and lentils, roast your favorite veggies (we recommend carrots, sweet potato, and Brussels sprouts), and toss everything together with some lemon juice, olive oil, and fresh herbs. Divide the salad into microwave-safe containers for ready-to-reheat lunches throughout the week. And if you're feeling extra hungry, add in some meal prep chicken for an even heartier grain bowl.

Enjoy Delicious Roasted Mushrooms with Meal Prep

Roasted mushrooms bring a delicious umami flavor to any meal prep dish. They can easily stand on their own or be added as a side to any protein. Cooking a big batch of mushrooms is simple and efficient. When cooking, be sure to not overcrowd the pan, as too many mushrooms can release water and shrink in size. Once cooked, they will finally crisp up when you add olive oil, salt, and pepper -- the perfect seasoning for this recipe.

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This versatile recipe meal prep roasted mushrooms are not only easy to make but also packed with flavor. Garlic is always a great addition to roasted mushrooms, along with fresh herbs like thyme or rosemary. These delicious additions can help elevate the dish into something truly special. Make a big batch at the beginning of the week and incorporate them into your meals throughout the week for quick and healthy dishes that everyone will love!

Innovative Approaches for Meal Planning That You Need to Try

Meal prep is one of the most suitable meal preparation styles for people who want to save time and money on cooking meals. One of the popular ways to meal-prep includes batch cooking, making large batches of specific recipes ahead that can be divided into individual portions. This method is perfect for those who have limited time during the week, as they can reheat and eat ready-to-go meals throughout their daily routine.

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Another appealing method is slowly experimenting with meal-prepping methods that are matched depending on goals, schedule or meal preferences. Options include making large batches of frozen full meals or separate portions that can be individually portioned meals preparing fresh meals. For instance, make-ahead breakfasts can become part of your morning routine, while popular warm lunch or dinner options include making big chunks of dinnertime meals in advance.

Lastly, prepping ingredients required for specific meals ahead saves cooking time and hand keeping batch-cooked meals in the fridge or freezer. This also allows you to create quick lunches or individual grab-and-go portions that you can easily take with you on-the-go. Spending an entire Sunday afternoon prepping for the week ahead might seem intimidating at first, but once you get into the swing of it, this innovative approach will change your life!

Deliciously Chilled Peanut-Sesame Noodles: A Must-Try Dish!

Looking for the perfect make-ahead lunch that's both refreshing and packed with flavor? Look no further than this recipe for cold peanut-sesame noodles! The best part about these noodles is that they're served cold, making them a great option for those hot summer days. Plus, with just a handful of ingredients portion out into lunch-size containers, you can easily prep ahead of time and refrigerate wait until you're ready to enjoy.

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To make this recipe cold peanut-sesame noodles, start by boiling your favorite type of pasta until al dente. In a separate bowl, whisk together some peanut butter, soy sauce, rice vinegar, sesame oil, honey and garlic. Toss the cooked noodles in the sauce until fully coated and then sprinkle with chopped peanuts cilantro and sesame seeds. Divide into lunch-size containers and refrigerate wait until you're ready to dig in! Trust us – once you try these peanut-sesame noodles, they'll become a regular part of your meal prep routine!

A Delectable Morning Treat: Oatmeal-Glazed Breakfast Cake

Looking for a hearty cake that is perfect for meal prep? Look no further than this recipe oatmeal-glazed breakfast cake, featuring oats flavored with shredded coconut and a warm glaze made from scratch. This cake is the perfect way to start your day and will keep you satisfied all week long.

From above of delicious refreshing assorted milkshakes placed on table in cafe with chocolate cake

Feel free to enjoy it at room temperature or lightly warmed, depending on your preference. With its combination of rich flavors and textures, this oatmeal-glazed breakfast cake is sure to become a favorite in your meal prep rotation. So why not try it out today?

Delightful and Flavorful Tuna Salad: A Must-Try Recipe!

Looking for an easy and quick meal prep option that is both satisfying and nutritious? Look no further than turn canned tuna into a lunch-ready protein with this classic tuna salad recipe! With just a few simple ingredients scoop, you can create a delicious and healthy meal that will keep you fueled throughout the day.

One of the best things about tuna salad is its versatility. Serve it over a bed of greens or in lettuce cups for a refreshing twist on this classic dish. Plus, with its high protein content and low calorie count, tuna salad is the perfect lunch option for anyone looking to stay healthy while still enjoying all their favorite flavors. So why not try this delightful and flavorful tuna salad recipe today and see just how easy it can be to make your own delicious and nutritious meals at home?

Delectable Batons of Crunchy French Toast Await You!

Have you ever woken up late and had to skip breakfast because you didn't have anything ready to eat? Well, worry no more! With a freezer full of easy-to-make homemade French toast sticks, you'll never have to go without breakfast again. This recipe for crunchy French toast sticks is perfect for meal prep and can be made in advance so that you always have something delicious on hand.

All you need are a few simple ingredients like bread, eggs, milk, cinnamon, and sugar. Simply mix the ingredients together, dip your bread in the mixture, and fry them up until they're golden brown. Once they've cooled down, pop them in the freezer and voila! You now have a quick and easy breakfast option that can be heated up in minutes. So why skip breakfast when these delectable batons of crunchy French toast await you?

Frequently Asked Questions

How to save money with meal prepping for beginners?

To save money with meal prepping for beginners, start by planning your meals and creating a grocery list. Buy in bulk and use cheaper ingredients like rice, beans, and frozen vegetables. Cook in batches and store in portioned containers to avoid waste.

How to meal plan for beginners on a budget?

To meal plan on a budget as a beginner, start by creating a grocery list based on inexpensive ingredients and plan meals around them. Use leftovers for future meals and buy in bulk when possible to save money. Consider using meal planning apps or websites for ideas and recipes.

How to get started meal prepping?

To get started with meal prepping, choose simple recipes and plan out your meals for the week ahead. Invest in good storage containers and set aside a few hours each week for cooking and portioning out your meals.

How do I streamline Prep and cook times?

One way to streamline prep and cook times is to plan ahead by creating a weekly meal schedule, prepping ingredients in advance, and using time-saving tools such as a slow cooker or pressure cooker. This can save time and make meal preparation more efficient.

How much chicken should be in a meal prep?

The amount of chicken in a meal prep depends on your personal needs and goals, but a good rule of thumb is to aim for 4-6 ounces per serving. This will provide you with adequate protein to support your muscles and keep you feeling full throughout the day.

John Battaglini

John Battaglini

Writer at RHTB

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