Description
Complete meal prep system using chicken cooked five different ways for an entire week of varied, delicious meals. Save time, money, and stress while eating better than takeout!
Ingredients
4 pounds boneless, skinless chicken (breasts or thighs)
6 tablespoons olive oil (divided)
CLASSIC HERB BLEND:
1 tablespoon dried Italian herbs
2 teaspoons garlic powder
1 teaspoon onion powder
1 teaspoon paprika
SPICY MEXICAN BLEND:
1 tablespoon chili powder
2 teaspoons cumin
1 teaspoon smoked paprika
1/2 teaspoon cayenne
ASIAN-INSPIRED BLEND:
2 tablespoons soy sauce
1 tablespoon fresh ginger, grated
2 teaspoons garlic, minced
1 teaspoon five-spice powder
LEMON-HERB BLEND:
Zest of 2 lemons
2 teaspoons dried thyme
2 teaspoons dried rosemary
BBQ RUB:
2 tablespoons brown sugar
1 tablespoon paprika
1 tablespoon chili powder
Salt and pepper to taste for all blends
Instructions
1. Remove chicken from refrigerator 20-30 minutes before cooking. Pat completely dry with paper towels.
2. Divide 4 pounds of chicken into 4-5 portions (about 12-16 ounces each) for different flavor profiles.
3. Season each portion with one of the five seasoning blends, coating all surfaces evenly.
4. Preheat oven to 400°F and line sheet pans with parchment paper, or heat skillet over medium-high for stovetop method.
5. For oven method: Arrange seasoned chicken on prepared pans without overcrowding. Roast for 20-25 minutes for breasts, 25-30 minutes for thighs, until internal temperature reaches 165°F.
6. For stovetop method: Heat 2 tablespoons oil per batch in a large skillet. Sear chicken 3-4 minutes per side until golden, then finish in 375°F oven for 8-12 minutes until 165°F.
7. Check doneness with instant-read thermometer inserted into thickest part—chicken must reach 165°F.
8. Remove chicken from heat and let rest for 10 minutes on a cutting board or cooling rack.
9. Portion still-warm chicken into meal prep containers, adding 2-3 tablespoons of cooking juices to each container for moisture.
10. Label containers with cooking date and flavor profile. Store in refrigerator for 4-5 days or freeze for up to 3 months.
11. Pair with your choice of grains, vegetables, and sauces throughout the week for complete meals.
Notes
Chicken thighs stay moister than breasts and are more forgiving for meal prep beginners.
Always cook chicken to exactly 165°F—higher temperatures create dry, stringy meat.
Store chicken and sides separately, combining fresh each day for best texture.
Reheat at 50-60% microwave power with a splash of water or broth for 2-3 minutes.
Freeze extra portions for weeks 2-4 of your meal prep rotation—cooked chicken freezes beautifully.
Cool chicken to room temperature before refrigerating, but don’t leave out more than 2 hours.
Use different colored containers or labels to distinguish between flavor profiles quickly.
Double this recipe if cooking for a family or for 2 weeks of meals (freeze week 2).
- Prep Time: 30
- Cook Time: 30
- Category: Meal Prep
- Method: Multiple Methods
- Cuisine: Multiple Cuisines
Nutrition
- Serving Size: 4-5 oz chicken
- Calories: 185
- Sugar: 1g
- Sodium: 420mg
- Fat: 7g
- Saturated Fat: 1.5g
- Unsaturated Fat: 5g
- Trans Fat: 0g
- Carbohydrates: 2g
- Fiber: 0g
- Protein: 31g
- Cholesterol: 95mg
Keywords: meal prep with chicken, chicken meal prep, weekly meal prep, make ahead chicken, batch cooking chicken