When it comes to weight loss, meal prep can be a game-changer. By planning and preparing your meals in advance, you can save time, reduce stress, and make healthier choices. And what better protein to focus on than chicken? Not only is it lean and versatile, but it’s also incredibly easy to cook and incorporate into a variety of dishes.
In this article, we’ll be sharing 20 delicious and easy-to-make chicken meal prep recipes that are perfect for weight loss success. From classic baked chicken with roasted veggies to international-inspired stir-fries and salads, these recipes offer something for everyone. Whether you’re a busy professional looking for quick and healthy lunches or a fitness enthusiast seeking post-workout fuel, we’ve got you covered.
Stay tuned for the full list of recipes and get ready to take your meal prep game to the next level!
Lemon Garlic Baked Chicken with Roasted Vegetables
A bright and citrusy twist on classic baked chicken, this recipe combines the flavors of lemon and garlic with tender roasted vegetables for a well-rounded and satisfying meal.
Ingredients:
– 2 lbs boneless, skinless chicken breasts
– 1/4 cup olive oil
– 4 cloves garlic, minced
– 2 lemons, juiced (about 2 tbsp)
– Salt and pepper to taste
– Assorted vegetables (such as broccoli, carrots, bell peppers, and onions)
Instructions:
1. Preheat oven to 425°F (220°C).
2. In a small bowl, mix together olive oil, garlic, lemon juice, salt, and pepper.
3. Place chicken breasts in a shallow baking dish and brush the lemon-garlic mixture evenly over both breasts.
4. Roast assorted vegetables alongside the chicken for about 20-25 minutes, or until tender and lightly caramelized.
5. Bake chicken for 25-30 minutes, or until cooked through and slightly browned.
Cooking Time: About 45-50 minutes total
Spicy Grilled Chicken with Quinoa and Steamed Broccoli
Elevate your dinner game with this bold and flavorful recipe, perfect for a quick weeknight meal or a weekend gathering. Spicy grilled chicken pairs perfectly with nutty quinoa and crunchy steamed broccoli.
Ingredients:
– 4 boneless, skinless chicken breasts
– 1/2 cup quinoa
– 2 cups water or vegetable broth
– 2 tablespoons olive oil
– 1 teaspoon ground cumin
– 1 teaspoon smoked paprika
– 1/2 teaspoon garlic powder
– Salt and pepper to taste
– 4 broccoli crowns
– 1 tablespoon lemon juice
– 1/4 cup chopped fresh cilantro (optional)
Instructions:
1. Preheat grill to medium-high heat.
2. In a small bowl, mix together cumin, smoked paprika, garlic powder, salt, and pepper. Rub mixture all over chicken breasts.
3. Grill chicken for 5-6 minutes per side, or until cooked through.
4. Cook quinoa according to package instructions using water or broth.
5. Steam broccoli crowns in a steamer basket until tender.
6. Serve grilled chicken with quinoa and broccoli, drizzled with lemon juice and garnished with cilantro if desired.
Cooking Time: 20-25 minutes
Slow Cooker Chicken and Black Bean Chili
Slow Cooker Chicken and Black Bean Chili
A hearty and flavorful slow cooker chili that’s perfect for a chilly evening, packed with juicy chicken, tender black beans, and a rich tomato-based broth.
Ingredients:
– 1 lb boneless, skinless chicken breasts, cut into bite-sized pieces
– 1 can (14.5 oz) diced tomatoes
– 1 can (15 oz) red kidney beans, drained and rinsed
– 1 can (16 oz) black beans, drained and rinsed
– 1 onion, chopped
– 3 cloves garlic, minced
– 1 tsp chili powder
– 1 tsp ground cumin
– Salt and pepper to taste
– 1/4 cup water
Instructions:
1. Add chicken, diced tomatoes, red kidney beans, black beans, onion, garlic, chili powder, and cumin to the slow cooker.
2. Season with salt and pepper to taste.
3. Pour in water.
4. Cook on low for 6-8 hours or high for 3-4 hours.
Enjoy your delicious Slow Cooker Chicken and Black Bean Chili!
Greek Yogurt Marinated Chicken with Cucumber Salad
This refreshing summer dish combines the tanginess of Greek yogurt with the cooling crunch of cucumber, resulting in a flavorful and satisfying meal. Perfect for hot days or outdoor gatherings.
Ingredients:
– 1 lb boneless, skinless chicken breasts
– 1 cup Greek yogurt
– 2 tbsp lemon juice
– 2 tbsp olive oil
– 2 cloves garlic, minced
– 1 tsp dried oregano
– Salt and pepper to taste
– 4-6 oz cucumber, sliced
– 1/4 cup chopped fresh parsley
Instructions:
1. In a large bowl, whisk together yogurt, lemon juice, olive oil, garlic, and oregano.
2. Add chicken breasts to the marinade and refrigerate for at least 30 minutes or up to 2 hours.
3. Preheat grill or oven to medium-high heat. Remove chicken from marinade and cook until cooked through, about 5-7 minutes per side.
4. Meanwhile, combine sliced cucumber and chopped parsley in a bowl.
5. Serve grilled chicken with cucumber salad and enjoy!
Cooking Time: 15-20 minutes
Balsamic Glazed Chicken with Sweet Potato Mash
Elevate your dinner game with this sweet and savory combination! This recipe is perfect for a weeknight dinner or special occasion.
Ingredients:
– 4 boneless, skinless chicken breasts
– 1 cup balsamic glaze (store-bought or homemade)
– 2 tbsp olive oil
– 1 tsp dried thyme
– Salt and pepper to taste
– 2 large sweet potatoes, peeled and cubed
– 1/4 cup unsalted butter, softened
– 1/2 cup heavy cream
– Salt and pepper to taste
Instructions:
1. Preheat oven to 400°F (200°C).
2. In a small bowl, whisk together balsamic glaze, olive oil, thyme, salt, and pepper.
3. Place chicken breasts in a shallow baking dish and brush with the glaze mixture.
4. Bake for 25-30 minutes or until cooked through.
5. Meanwhile, boil sweet potatoes until tender. Drain and mash with butter, heavy cream, salt, and pepper.
Cooking Time: 35-40 minutes
Serve: Chicken breasts with sweet potato mash and garnish with fresh thyme if desired.
Asian-Inspired Chicken Stir-Fry with Cauliflower Rice
Experience the flavors of Asia with this quick and nutritious stir-fry recipe, featuring juicy chicken, crunchy vegetables, and a delightful twist on traditional rice.
Ingredients:
– 1 lb boneless, skinless chicken breast, cut into bite-sized pieces
– 2 cups cauliflower florets
– 2 tbsp vegetable oil
– 1 onion, thinly sliced
– 2 cloves garlic, minced
– 1 cup mixed bell peppers (any color), sliced
– 2 tsp soy sauce
– 1 tsp honey
– 1/4 tsp red pepper flakes (optional)
– Salt and pepper to taste
– Scallions, chopped (optional)
Instructions:
1. Preheat a large skillet or wok over medium-high heat.
2. Add chicken and cook until browned, about 5 minutes. Remove from pan.
3. In the same pan, add oil, onion, and garlic. Cook until onion is translucent, about 3-4 minutes.
4. Add bell peppers and cook for an additional 2-3 minutes or until tender.
5. Add cooked chicken back into the pan, along with soy sauce, honey, and red pepper flakes (if using). Stir to combine.
6. Meanwhile, pulse cauliflower in a food processor until it resembles rice.
7. Cook cauliflower “rice” in the same pan as the stir-fry for about 2-3 minutes or until tender.
8. Season with salt and pepper to taste. Garnish with chopped scallions (if desired).
9. Serve hot and enjoy!
Cooking Time: Approximately 20-25 minutes
Herb-Roasted Chicken Breast with Asparagus
Savor the flavors of spring with this easy and delicious recipe that combines tender chicken breast, fresh asparagus, and a blend of aromatic herbs.
Ingredients:
– 2 boneless, skinless chicken breasts
– 1 pound fresh asparagus, trimmed
– 2 tablespoons olive oil
– 2 cloves garlic, minced
– 1 tablespoon chopped fresh rosemary
– 1 tablespoon chopped fresh thyme
– Salt and pepper to taste
Instructions:
1. Preheat oven to 425°F (220°C).
2. Line a baking sheet with parchment paper.
3. In a small bowl, mix together olive oil, garlic, rosemary, thyme, salt, and pepper.
4. Place the chicken breasts on the prepared baking sheet. Brush the herb mixture evenly over both breasts.
5. Arrange asparagus spears around the chicken.
6. Roast in the preheated oven for 25-30 minutes or until the chicken is cooked through and the internal temperature reaches 165°F (74°C).
7. Remove from the oven and let rest for 5 minutes before serving.
Cooking Time: 25-30 minutes
Chicken and Spinach Stuffed Bell Peppers
A flavorful and nutritious twist on traditional stuffed peppers, this recipe combines juicy chicken, wilted spinach, and savory seasonings inside tender bell peppers.
Ingredients:
– 4 large bell peppers, any color
– 1 pound boneless, skinless chicken breast, cut into small pieces
– 2 cups fresh spinach leaves
– 1 onion, finely chopped
– 2 cloves garlic, minced
– 1 teaspoon paprika
– Salt and pepper to taste
– 1 tablespoon olive oil
Instructions:
1. Preheat oven to 375°F (190°C).
2. Cut the tops off the bell peppers and remove seeds and membranes.
3. In a large skillet, cook chicken and onion over medium-high heat until browned.
4. Add garlic, paprika, salt, and pepper; stir to combine.
5. Stir in spinach leaves until wilted.
6. Stuff each bell pepper with the chicken mixture.
7. Place peppers in a baking dish and drizzle with olive oil.
8. Bake for 25-30 minutes or until bell peppers are tender.
Cooking Time: 25-30 minutes
Cajun-Spiced Chicken with Roasted Brussels Sprouts
This recipe combines the bold flavors of Cajun seasoning with the tender juiciness of roasted chicken, served alongside a deliciously caramelized medley of Brussels sprouts.
Ingredients:
– 2 lbs boneless, skinless chicken breasts
– 1 tsp Cajun seasoning
– 1 tsp olive oil
– 1 lb Brussels sprouts, trimmed and halved
– Salt and pepper to taste
– 1 lemon, cut into wedges (optional)
Instructions:
1. Preheat oven to 425°F (220°C).
2. In a small bowl, mix together Cajun seasoning and olive oil.
3. Place chicken breasts on a baking sheet lined with parchment paper, brush the Cajun mixture evenly over both sides of the chicken.
4. Roast in the preheated oven for 25-30 minutes or until cooked through.
5. Toss Brussels sprouts with salt, pepper, and a squeeze of lemon juice (if using).
6. Spread Brussels sprouts on a separate baking sheet and roast alongside the chicken for 20-25 minutes or until caramelized.
Cooking Time: 40-45 minutes
Skinny Chicken Fajita Bowl with Brown Rice
Savor the flavors of a classic fajita dish, but lighter and healthier! This recipe combines juicy chicken, crunchy vegetables, and fluffy brown rice in one satisfying bowl.
Ingredients:
– 1 lb boneless, skinless chicken breast, cut into thin strips
– 1/2 cup brown rice
– 1 tablespoon olive oil
– 1 small onion, sliced
– 2 cloves garlic, minced
– 1 bell pepper (any color), sliced
– 1 teaspoon cumin
– Salt and pepper to taste
– Optional: 1/4 cup reduced-fat sour cream, 1/4 cup diced tomatoes
Instructions:
1. Cook brown rice according to package instructions.
2. In a large skillet, heat olive oil over medium-high heat. Add chicken and cook until browned, about 5-6 minutes. Remove from pan and set aside.
3. In the same skillet, add onion, garlic, and bell pepper. Cook until vegetables are tender, about 4-5 minutes.
4. Add cumin to the skillet and stir to combine. Return chicken to the pan and stir to coat with vegetable mixture.
5. Serve chicken and vegetable mixture over cooked brown rice. Top with optional sour cream and diced tomatoes, if desired.
Cooking Time: 20-25 minutes
Garlic Butter Chicken with Zucchini Noodles
This creamy and flavorful dish combines juicy chicken breast with zucchini noodles, all smothered in a rich garlic butter sauce. A quick and easy dinner option that’s perfect for any night of the week.
Ingredients:
– 4 boneless, skinless chicken breasts
– 1/2 cup unsalted butter, softened
– 3 cloves garlic, minced
– 1 medium zucchini
– Salt and pepper to taste
– Fresh parsley, chopped (optional)
Instructions:
1. Preheat oven to 375°F (190°C).
2. In a small saucepan, melt butter over medium heat. Add garlic and cook for 1-2 minutes or until fragrant.
3. Season chicken breasts with salt and pepper. Place on a baking sheet lined with parchment paper.
4. Drizzle melted garlic butter mixture evenly over the chicken breasts.
5. Cook zucchini noodles according to package instructions or by grilling sliced zucchini for 3-4 minutes per side.
6. Bake chicken in preheated oven for 20-25 minutes or until cooked through.
7. Serve chicken with zucchini noodles and garnish with chopped parsley, if desired.
Cooking Time: 25-30 minutes
Mediterranean Chicken Salad with Chickpeas
A refreshing twist on traditional chicken salad, this Mediterranean-inspired recipe combines juicy chicken, creamy chickpeas, and crunchy vegetables, all tied together with a zesty lemon-herb dressing.
Ingredients:
– 1 pound cooked chicken breast, diced
– 1 can chickpeas (15 ounces), drained and rinsed
– 1/2 cup chopped cucumber
– 1/2 cup chopped red bell pepper
– 1/4 cup crumbled feta cheese
– 1/4 cup chopped fresh parsley
– 2 tablespoons freshly squeezed lemon juice
– 1 tablespoon olive oil
– Salt and pepper to taste
Instructions:
1. In a large bowl, combine chicken, chickpeas, cucumber, bell pepper, and feta cheese.
2. In a small bowl, whisk together lemon juice and olive oil.
3. Pour the dressing over the salad mixture and toss to coat.
4. Sprinkle with parsley and season with salt and pepper to taste.
5. Serve immediately or refrigerate for up to 24 hours.
Cooking Time: None! This recipe is a quick assemble-and-serve affair, perfect for a light lunch or dinner.
Buffalo Chicken Lettuce Wraps with Celery Sticks
Satisfy your cravings with these flavorful and healthy wraps, perfect for a quick lunch or snack. The spicy buffalo chicken is balanced by the crunch of celery sticks and freshness of lettuce.
Ingredients:
– 1 pound cooked chicken breast, shredded
– 1/4 cup Frank’s RedHot sauce
– 2 tablespoons ranch dressing
– 1 head of lettuce, leaves separated
– 1 bunch of celery, stalks peeled and cut into sticks
– 1/2 cup crumbled blue cheese (optional)
Instructions:
1. In a medium bowl, combine chicken, buffalo sauce, and ranch dressing. Mix until well combined.
2. Prepare the wraps by placing a few lettuce leaves on a flat surface.
3. Spoon about 1/4 cup of the chicken mixture onto each lettuce leaf.
4. Add a celery stick to each wrap for crunch.
5. If desired, sprinkle blue cheese crumbles on top.
6. Serve immediately and enjoy!
Cooking Time: None! This recipe is ready in under 10 minutes.
Chicken and Mushroom Skillet with Wild Rice
This hearty one-pot dish combines the savory flavors of chicken, mushrooms, and wild rice for a satisfying meal that’s ready in under 30 minutes.
Ingredients:
– 1 lb boneless, skinless chicken breast or thighs, cut into bite-sized pieces
– 2 cups mixed mushrooms (button, cremini, shiitake), sliced
– 2 tbsp olive oil
– 1 onion, chopped
– 2 cloves garlic, minced
– 1 cup wild rice
– 4 cups chicken broth
– 1 tsp dried thyme
– Salt and pepper to taste
Instructions:
1. Heat the olive oil in a large cast-iron skillet over medium-high heat.
2. Add the chicken and cook until browned, about 5 minutes. Remove from the skillet and set aside.
3. Add the mushrooms, onion, and garlic to the skillet. Cook until the vegetables are tender, about 5 minutes.
4. Stir in the wild rice, chicken broth, thyme, salt, and pepper. Bring to a boil, then reduce heat to low and simmer for 15-20 minutes or until the liquid is absorbed and the rice is tender.
5. Return the chicken to the skillet and stir to combine with the wild rice mixture. Cook for an additional 2-3 minutes or until the chicken is cooked through.
Cooking Time: 25-30 minutes
Pesto Chicken with Roasted Cherry Tomatoes
This recipe combines the richness of pesto with the natural sweetness of cherry tomatoes, all wrapped up in a delicious and easy-to-make chicken dish.
Ingredients:
– 4 boneless, skinless chicken breasts
– 1/2 cup pesto sauce
– 1 pint cherry tomatoes, halved
– 2 tbsp olive oil
– Salt and pepper to taste
– Fresh basil leaves for garnish (optional)
Instructions:
1. Preheat oven to 400°F (200°C).
2. In a small bowl, mix together pesto sauce and 1 tablespoon of olive oil.
3. Season the chicken breasts with salt and pepper. Brush both sides with the pesto mixture.
4. Place the chicken on a baking sheet lined with parchment paper and roast for 20-25 minutes or until cooked through.
5. Toss the cherry tomatoes with the remaining 1 tablespoon of olive oil, salt, and pepper. Spread them out in a single layer on a separate baking sheet. Roast for 15-20 minutes or until tender.
6. Serve the chicken breasts with roasted cherry tomatoes and garnish with fresh basil leaves if desired.
Cooking Time: 35-40 minutes
Teriyaki Chicken with Steamed Green Beans
Savor the flavors of Japan with this easy and delicious Teriyaki Chicken dish, paired with a quick and healthy serving of steamed green beans.
Ingredients:
– 4 boneless, skinless chicken breasts
– 1/2 cup teriyaki sauce (homemade or store-bought)
– 2 cloves garlic, minced
– 1 tablespoon olive oil
– 1 pound fresh green beans, trimmed
Instructions:
1. Preheat oven to 400°F (200°C).
2. In a small bowl, whisk together teriyaki sauce and garlic.
3. Place chicken breasts in a shallow baking dish and brush with the teriyaki mixture.
4. Drizzle olive oil over the chicken and bake for 25-30 minutes or until cooked through.
5. While the chicken is cooking, place green beans on a steamer basket over boiling water. Cover with a lid and steam for 8-10 minutes or until tender but still crisp.
Cooking Time: 35-40 minutes
Chicken and Avocado Salad with Lime Dressing
This vibrant salad combines the creaminess of avocado with the tanginess of lime, all wrapped up in a flavorful package. Perfect for a quick lunch or dinner, this recipe is sure to satisfy your taste buds.
Ingredients:
– 1 lb boneless, skinless chicken breast
– 2 ripe avocados, diced
– 1/4 cup chopped red bell pepper
– 1/4 cup chopped fresh cilantro
– 2 tbsp freshly squeezed lime juice
– 1 tsp honey
– Salt and pepper to taste
Instructions:
1. Grill or cook the chicken breast until cooked through, then chop into bite-sized pieces.
2. In a large bowl, combine the diced avocado, red bell pepper, and chopped cilantro.
3. In a small bowl, whisk together the lime juice and honey.
4. Pour the dressing over the salad mixture and toss to coat.
5. Add the cooked chicken to the salad and season with salt and pepper to taste.
Cooking Time: 15-20 minutes
One-Pan Chicken and Veggie Bake
Get ready for a quick and delicious meal with this one-pan wonder! This recipe combines juicy chicken, colorful veggies, and creamy sauce in just 30 minutes.
Ingredients:
– 1 lb boneless, skinless chicken breast or thighs, cut into bite-sized pieces
– 1 large onion, sliced
– 2 cloves of garlic, minced
– 1 red bell pepper, sliced
– 1 yellow bell pepper, sliced
– 1 can of cream of chicken soup
– 1/2 cup of shredded cheddar cheese
– Salt and pepper to taste
– Fresh parsley, chopped (optional)
Instructions:
1. Preheat oven to 375°F.
2. In a large skillet or baking dish, combine chicken, onion, garlic, red bell pepper, and yellow bell pepper.
3. Pour in cream of chicken soup and stir until the mixture is well combined.
4. Top with shredded cheddar cheese.
5. Bake for 20-25 minutes or until chicken is cooked through and veggies are tender.
6. Season with salt and pepper to taste.
7. Garnish with chopped parsley, if desired.
Cooking Time: 20-25 minutes
Chicken Tikka Masala with Coconut Cauliflower Rice
Elevate your meal game with this flavorful Indian-inspired dish that combines tender chicken, creamy tomato sauce, and a hint of coconut. Serve over fluffy coconut cauliflower rice for a nutritious and satisfying meal.
Ingredients:
– 1 1/2 lbs boneless, skinless chicken breast or thighs
– 1/2 cup plain yogurt
– 2 tbsp lemon juice
– 2 tsp garam masala
– 1 tsp ground cumin
– 1/2 tsp ground coriander
– 1/4 tsp cayenne pepper (optional)
– 1 can (14 oz) diced tomatoes
– 1 cup chicken broth
– 1/4 cup heavy cream or half-and-half
– Salt and pepper, to taste
– Fresh cilantro leaves, for garnish
– For the coconut cauliflower rice:
+ 1 head of cauliflower
+ 1/4 cup shredded coconut
+ 2 tbsp unsalted butter
+ Salt, to taste
Instructions:
1. Preheat oven to 400°F (200°C).
2. In a large bowl, whisk together yogurt, lemon juice, garam masala, cumin, coriander, and cayenne pepper (if using). Add the chicken and marinate for at least 30 minutes.
3. Grill or bake the chicken until cooked through.
4. In a blender or food processor, puree the diced tomatoes with broth, heavy cream or half-and-half, salt, and pepper.
5. Simmer the sauce over medium heat for 10-15 minutes or until thickened.
6. Prepare the coconut cauliflower rice according to package instructions or recipe of your choice.
Cooking Time: Approximately 45-50 minutes
Low-Carb Chicken Caesar Salad Wraps
A twist on the classic Caesar salad, this recipe wraps up tender chicken, crisp romaine lettuce, and creamy dressing in a low-carb tortilla.
Ingredients:
– 1 lb boneless, skinless chicken breast
– 2 large eggs
– 1/4 cup grated Parmesan cheese
– 2 tbsp olive oil
– 2 cloves garlic, minced
– 1 head romaine lettuce, chopped
– 2 tbsp Caesar dressing (low-carb or homemade)
– 4 low-carb tortillas (6-8 inches in diameter)
Instructions:
1. Preheat oven to 375°F (190°C).
2. In a shallow dish, whisk together eggs and Parmesan cheese.
3. Add chicken breast and coat evenly with egg mixture.
4. Place coated chicken on a baking sheet lined with parchment paper.
5. Drizzle olive oil over chicken and sprinkle minced garlic.
6. Bake for 20-25 minutes or until cooked through.
7. Chop cooked chicken into strips.
8. Assemble wraps by placing chopped lettuce, chicken strips, and Caesar dressing in the center of each tortilla.
Cooking Time: 25 minutes
Summary
Get ready to cook your way to weight loss success with these 20 easy and delicious chicken meal prep recipes! From classic baked chicken with roasted veggies to spicy grilled chicken with quinoa, there’s something for everyone. Whether you’re in the mood for a slow-cooked chili or a quick stir-fry, these recipes are perfect for busy days when you need a healthy and satisfying meal. With options ranging from Mediterranean-inspired salads to Cajun-spiced dishes, you’ll never get bored with your meals again!
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