Description
Perfect protein meal prep chicken that stays juicy for 5 days! Each 6oz serving delivers 42g protein with customizable seasonings for an entire week of variety.
Ingredients
5 pounds boneless, skinless chicken breasts
5 tablespoons olive oil (divided)
LEMON-HERB BLEND (1 pound):
Zest of 1 lemon
2 teaspoons dried thyme
2 teaspoons dried rosemary
2 teaspoons garlic powder
CAJUN BLEND (1 pound):
1 tablespoon paprika
1 tablespoon garlic powder
2 teaspoons onion powder
1 teaspoon cayenne pepper
1 teaspoon dried oregano
ASIAN SESAME BLEND (1 pound):
2 tablespoons low-sodium soy sauce
1 tablespoon fresh ginger, grated
2 teaspoons garlic, minced
1 teaspoon five-spice powder
MEXICAN CHIPOTLE BLEND (1 pound):
1 tablespoon chili powder
2 teaspoons cumin
2 teaspoons smoked paprika
1/2 teaspoon chipotle powder
ITALIAN HERB BLEND (1 pound):
1 tablespoon Italian seasoning
2 teaspoons garlic powder
1 teaspoon dried basil
1 teaspoon dried oregano
5 teaspoons kosher salt (1 tsp per pound, divided)
2 teaspoons black pepper (divided)
Instructions
1. Remove chicken from refrigerator 20-30 minutes before cooking to bring to room temperature.
2. Trim any visible fat or silverskin from chicken breasts. Pat completely dry with paper towels.
3. Place each breast between plastic wrap and pound to even 1-inch thickness using a meat mallet.
4. Divide 5 pounds of chicken into five 1-pound portions for different flavor profiles.
5. Season each pound with 1 teaspoon kosher salt and refrigerate uncovered for 2-24 hours for dry-brining (optional but recommended).
6. Preheat oven to 400°F. Line two large sheet pans with parchment paper.
7. Season each chicken portion with one of the five seasoning blends, coating all surfaces evenly.
8. Arrange seasoned chicken on prepared pans without overcrowding, leaving 1 inch between pieces.
9. Bake for 18-22 minutes until internal temperature reaches exactly 165°F when checked with instant-read thermometer in thickest part.
10. Remove chicken from oven and let rest on cooling rack for 10 minutes. Do not skip this step.
11. While still slightly warm, portion chicken using a kitchen scale into 4oz, 6oz, or 8oz servings based on your macro targets.
12. Place portioned chicken into individual meal prep containers. Add 2-3 tablespoons of pan juices to each container for moisture.
13. Label containers with flavor profile and cooking date. Store in refrigerator for up to 5 days or freeze for up to 3 months.
14. Pair with your choice of complex carbs and vegetables for complete macro-balanced meals.
Notes
Pull chicken from oven at 160°F and let carryover cooking bring it to 165°F—prevents overcooking and dryness.
Pounding chicken to even thickness is non-negotiable for juicy meal prep—uneven thickness means uneven cooking.
Chicken thighs work beautifully with this method—cook for 22-26 minutes and they’re nearly impossible to overcook.
Weigh chicken after cooking for accurate macro tracking—raw chicken loses 20-25% weight during cooking.
Reheat at 50-60% microwave power with a damp paper towel on top and splash of water for best texture.
Freeze week 2 portions immediately after cooling for extended meal prep rotation.
Store sauces and dressings separately until eating to prevent soggy chicken.
This recipe easily scales up or down—just maintain 1 teaspoon salt and 2 tablespoons oil per pound of chicken.
- Prep Time: 30
- Cook Time: 22
- Category: Meal Prep
- Method: Baking
- Cuisine: Multiple
Nutrition
- Serving Size: 6 oz cooked chicken
- Calories: 275
- Sugar: 0g
- Sodium: 380mg
- Fat: 6g
- Saturated Fat: 1g
- Unsaturated Fat: 4.5g
- Trans Fat: 0g
- Carbohydrates: 0g
- Fiber: 0g
- Protein: 42g
- Cholesterol: 125mg
Keywords: protein meal prep chicken, high protein chicken, meal prep chicken breast, bodybuilding chicken, macro friendly chicken