Easy

High Protein Chicken Meal Prep (5 Days)

Name: High Protein Chicken Meal Prep (5 Days)
Prep time: 30 min
Cook time: 25 min
Total time: 55 min
Yield: 5 servings
Cuisine: Canadian
Ingredients: 5 pieces chicken breasts (about 150g each); 2 cups jasmine rice; 4 cups mixed vegetables (broccoli, bell peppers, green beans); 2 tbsp olive oil; 5 tbsp assorted marinades (see variations); 1 tsp salt; 0.5 tsp black pepper

(214)

55 min5380 cal

This is the meal prep that fitness people on Reddit and TikTok are always talking about — except this version actually tastes like something you'd choose to eat, not just endure. Five chicken breasts, five different marinades, cooked on Sunday, portioned into containers with rice and vegetables. By Friday you're still eating well instead of ordering Skip the Dishes. The trick is keeping the chicken moist: don't overcook past 165°F internal — invest in a $15 thermometer from Canadian Tire, it changes everything — and let the chicken rest 5 minutes before slicing. Each breast gets a different flavour: lemon herb, teriyaki, cajun, honey garlic, and Mediterranean. Same protein, five different meals.

Ingredients

Servings:

Instructions

Nutrition Per Serving

Calories380 kcal

Protein42 g

Fat12 g

Carbs24 g

Fiber3 g

Sugar4 g

Sodium480 mg

Pro Tips

💡A $15 instant-read thermometer from Canadian Tire is the single best investment for meal prep — it eliminates guessing and prevents overcooked chicken.
💡Cook rice in chicken broth instead of water for significantly more flavour at zero extra effort.
💡Reheat in the microwave with a damp paper towel over the container — the steam keeps the chicken from drying out.

Variations

🔄Lemon herb: 2 tbsp olive oil, juice of 1 lemon, 1 tsp oregano, 2 cloves garlic. Mediterranean: olive oil, sun-dried tomatoes, oregano, feta after cooking.
🔄Teriyaki: soy sauce, mirin, brown sugar, ginger, garlic. Cajun: paprika, cayenne, garlic powder, onion powder, thyme.
🔄Honey garlic: honey, soy sauce, garlic, rice vinegar. Swap rice for quinoa for an extra protein boost.