+10 HEALTHY CHICKEN MEAL PREP RECIPES

In today’s post: Find 10 of the best meal prep recipes to save you money and help you eat healthier. Chicken, beef, seafood, vegan, and more…
Enjoy!

1. Lemon Herb Chicken with rainbow vegetables

cast-iron-le-creuset-pan-cooking-seasoned-lemon-chicken
https://www.jessicagavin.com
Ingredients
2 boneless skinless chicken breasts pounded thinly (can also use chicken thighs but will have to adjust cooking times to 40 minutes)
4 Tablespoons lemon about 1 lemon
1 teaspoon lemon zest
3 Tablespoons olive oil
1 teaspoon honey or maple syrup
Seasonings:
2 teaspoons sea salt
1/2 teaspoon dried oregano
1/2 teaspoon dried thyme
1/4 teaspoon black pepper
1/2 teaspoon garlic powder
1/2 teaspoon smoked paprika
For the Vegetables:
1/2 cup cherry tomatoes cut in half
1/2 red bell pepper cut into 1″ chunks
1/3 cup chopped carrots
1/2 orange bell pepper cut into 1″ chunks
1/3 yellow bell pepper cut into 1″ chunks
1/3 cup snap peas
1/3 cup broccoli florets
1/3 cup chopped zucchini
1/2 cup baby potatoes cut in half
1/2 cup purple baby potatoes cut in half
1/2 cup radishes

2.  Chicken Lo Mein

201403-xl-vegetable-chow-mein
https://www.justataste.com
Ingredients
For the Lo Mein:
6 ounces dry lo mein noodles can also use dry spaghetti, angel hair or linguine noodles
1 medium skinless boneless chicken breast cut into 1″ chunks
3 Tablespoons cooking oil divided
2 garlic cloves minced
1/2 teaspoon minced fresh ginger
1 red bell pepper cut into thin strips
1/3 cup shredded carrots
1/2 cup snow peas snap peas and/or bok choy)
salt and black pepper to taste
For the Sauce:
1/3 cup low sodium soy sauce can also use gluten free tamari or coconut aminos for paleo
3 Tablespoons oyster sauce if allergic – leave out and use more soy sauce or hoisin sauce can be used but the flavor won’t be quite the same since it’s sweeter
1 tablespoon rice wine Mirin or dry sherry
2 teaspoons honey or brown sugar
2 teaspoons sesame oil
2 Tablespoons corn starch
2/3 cup water plus more as needed to thin out sauce
1 teaspoon fish sauce optional but if you already have it in your pantry, give it a try – it adds that extra rich umami flavor
1/2 teaspoon dark soy sauce optional & only if you have it in your pantry – it adds extra richness and darker color. See notes for substitution
1-2 teaspoons chili garlic paste red pepper chili flakes or Sriracha sauce – optional or to taste

3.  Project Meal Plan

buffalo-chicken-meatball-meal-prep-square-1024x1024@2x

https://projectmealplan.com
INGREDIENTS
Meatball mixture:
1 pound ground chicken
1 large egg
1 cup panko bread crumbs
1/4 cup finely minced onion
2 tablespoons Frank’s Red Hot Buffalo Sauce
1/2 teaspoon garlic powder
1/2 teaspoon oregano
1/2 teaspoon salt
1/4 teaspoon ground black pepper
1 tablespoon avocado oil (or EVOO)
For meal prep:
1 cup uncooked quinoa, rinsed
1 1/2 cups low sodium chicken broth
4 large carrots, peeled and cut into 3 inch pieces
4 celery stalks, cut into 3 inch pieces
more buffalo sauce

4.  Honey mustard chicken with roasted potatoes and veggies

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https://www.hellofresh.com
INGREDIENTS
For the Chicken:
4 boneless skinless chicken breast
¾ cup spicy mustard
¼ cup honey
1 TBS apple cider vinegar
Rosemary (fresh preferred but I’ve also used dry)
Salt
Pepper
Garlic powder
For the Vegetables:
2-3 cups red potatoes
2 cups baby carrots
Olive oil
Salt
Pepper
Garlic powder
Rosemary

5. Spicy Chicken and Asparagus Rice Bowls

healthy-meal-prep-recipe-easy-make-ahead-meals-lunches-10

https://projectmealplan.com
INGREDIENTS
1-1.5 pounds boneless skinless chicken breast (4-6 ounces per meal), cut into 1-2 inch chunks
1 1/2 cups uncooked short grain brown rice + cooking liquid
1 pound fresh asparagus, woody stems removed and cut into 2-3 inch spears
1 cup frozen peas
3 tablespoons EVOO or avocado oil
1 tablespoon cornstarch + 2 tablespoons water stirred into a slurry
1/4 teaspoon salt/pepper
For the sauce:
3 tablespoons low sodium soy sauce
1/2 tablespoon fish sauce
1 tablespoon honey
2 tablespoons Sambal Oelek (ground chili paste)
1/2 tablespoon sriracha
1/2 tablespoon minced garlic

6. Chicken hummus naan wraps

chicken hummus naan wraps

https://www.therisingspoon.com
INGREDIENTS:
For The Wraps:
4 pieces of naan bread (for a gluten-free version use this recipe with GF AP flour or this recipe with cassava flour)
1 cup of roasted red pepper hummus
4 cups of organic spring mix
3 cups of shredded cooked chicken (like leftover slow cooker lemon pepper chicken OR rotisserie chicken)
2 cups of the veggie mixture with dressing (see below for recipe)
4 tablespoons of full-fat feta cheese or goat cheese
For garnish (added to each wrap):
1 1/2 teaspoons of extra vinaigrette or juice from the veggies
Sea salt & black pepper, to taste
Drizzle of good quality extra virgin olive oil
For The Veggie Mixture:
1/2 cup of peeled, sliced & quartered cucumber
1 cup of quartered cherry tomatoes
1/2 cup of peeled & diced red onion*
1/4-1/3 cup of homemade red wine vinaigrette (see below for recipe)
For The Red Wine Vinaigrette Dressing:**
1/4 cup of extra virgin olive oil
1/4-1/3 cup of red wine vinegar
1/2 teaspoon of spicy brown or dijon mustard
2 teaspoons of real maple syrup or raw honey
2 teaspoons of minced green onion
Sea salt, to taste
Cracked black pepper, to taste

7. Spicy Peanut Chicken meal prep wraps

manns-peanute-6.jpg

https://www.society19.com
ıngredients
2 chicken breasts diced
salt
pepper
For the spicy peanut sauce
1/2 cup peanut butter
2 tablespoons tamari (or soy sauce)
1 tablespoon olive oil
2 cloves garlic minced
2 tablespoon Sriracha sauce (or hot sauce) optional
1 tablespoon fresh lime juice
1/4 cup water more if needed
To assemble
1 package Mann’s Broccoli Slaw
1 package tortillas
sliced fruit

8. Sheet pan teriyaki chicken and veggies

teriyakichicken-11

http://naturallycurlye.com
Ingredients
Teriyaki Sauce
¼ cups tamari sauce
5 tablespoons honey
1 freshly squeezed clementine juice (or orange)
4 garlic cloves minced
1 tsp mirin
1 tablespoon flour or cornstarch
3-4 tablespoons water
Chicken and Veggies
avocado oil
salt and black pepper to taste
6 thin boneless skinless chicken breasts or slice regular chicken breasts in half
4 heads broccoli
3 carrots chopped
1 cup edamame beans
1/2 pineapple chunks
green onions garnish

9.  Greek Chicken Bowls

greek-chicken-meal-prep-3-1

https://www.eazypeazymealz.com
Ingredients
Greek Chicken
2 pounds boneless skinless chicken breasts
1/4 cup olive oil
3 Tbs garlic minced (Note, adjust to preference)
1/3 cup fresh lemon juice
1 Tbs red wine vinegar
1 Tbs dried oregano
1/3 cup plain Greek yogurt
Kosher salt and freshly ground black pepper to taste
Cucumber Salad
2 English cucumbers peeled and sliced
1/3 cup lemon juice
2 Tbs olive oil
1 Tbs red wine vinegar
1/2 Tbs minced garlic
1/2 tsp dried oregano
Tzatziki Sauce
1 cup plain Greek yogurt
1 English cucumber finely diced
1 tsp – up to 1 Tbs minced garlic adjust to garlic preference
1/2 Tbs dill weed or 1 Tbs fresh dill, chopped fine
1 1/2 tsp fresh lemon juice
1 tsp lemon zest
1/2 tsp chopped fresh mint optional
Salt and pepper to taste
The Rest
3 cups cooked brown rice
1 1/2 pounds cherry tomatoes halved
1/2 cup red onion slices

10. Italian Chicken Meal Prep Bowls

orig_italian-chicken-meal-prep-bowls-20170228002855964653mk3135

https://www.homdeko.com
Ingredients
1 tsp salt
1/2 tsp pepper
2 tsp basil
2 tsp marjoram
2 tsp rosemary
2 tsp thyme
1 tsp. paprika
2 lbs boneless skinless chicken breasts cut into bite sized pieces
1 1/2 cup broccoli florets
1 small red onion chopped
1 cup plum tomatoes
1 medium zucchini chopped
2 tsp garlic minced
2 Tbs olive oil
2-4 cups cooked rice of choice optional
Meal Prep Containers
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