Chicken Meal Prep Ideas

December 18, 2023

12 / 18 / 2023

One of the main principles of the Eat Clean™ diet centers around consuming lean proteins, and chicken is one of the best options out there. It’s super versatile and can be used for a variety of different meals, especially when paired with other Eat Clean™ staples like unprocessed fruits and veggies, complex carbs, and healthy fats.

Along with focusing on a lean protein diet, eating whole, clean, and properly prepared foods is an important step to enrich your overall well-being. That’s why I love the idea of meal prepping chicken meals. It not only saves time and money, but it also ensures you have a healthy, balanced diet full of nutrients.

To help you get started, I’ve pulled a few of my favorite chicken recipes from a few of my Eat Clean™ cookbooks. These chicken recipes are versatile, flavorful, and easy for meal prepping. Let’s get started!

soba noodles with chicken

Fusion Noodle Bowl With Grilled Chicken

  • Prep Time: 20 minutes

This recipe is super flavorful with a blend of chicken, noodles, mushrooms, and other vegetables—perfect for improving your heart health and other health benefits.

Ingredients

  • 4 oz soba noodles
  • 1 Tbsp coconut oil
  • 2, 8-oz. boneless chicken breasts
  • 1 tsp unrefined sea salt
  • ½ tsp freshly ground black pepper
  • 1 tsp olive oil
  • 1 small yellow onion, thinly sliced
  • 2 stalks of celery and greens, sliced diagonally
  • 3 cups green leaf lettuce,​​ thinly sliced
  • 2 cups cremini mushrooms, sliced
  • 2 cloves garlic, minced
  • ½ tsp sesame oil
  • 1 Tbsp low-sodium tamari
  • ¼ English cucumber, cut into half-moons
  • ¼ cup green onions, thinly sliced
  • 1 tsp toasted flax seed
  • Optional: fresh cilantro for garnish

For the dressing:

  • 3 Tbsp coconut vinegar
  • ½ tsp Asian fish sauce
  • ½ tsp chili paste
  • 1 tsp sesame oil

What You’ll Need

Why It’s Great

  • A great blend of lean protein, vegetables and spices
  • Makes for an easy, packable lunch
  • Can be made into a vegetarian meal by removing the chicken

How To Prepare

  1. To make the dressing, combine all ingredients in a small glass jar with a lid. Shake well and set aside.
  2. Bring a medium pot of water to a boil over high heat. Cook soba noodles according to package directions.
  3. Meanwhile, heat a grill pan to medium-high heat and place coconut oil in the pan.
  4. Season both sides of the chicken breast with salt and pepper and place in the pan.
  5. Grill for 4 minutes per side or until done. Remove chicken from heat and set aside.
  6. Heat olive oil in a large non-stick skillet over medium-high heat. Add peppers, cabbage, onion, celery, mushrooms and garlic. Season with salt and pepper and saute until crisp and tender. Stir in sesame oil and tamari. Toss gently.
  7. In a large serving bowl, place lettuce, then noodles, and sauteed vegetables on top. Thinly slice the cooked chicken and arrange on top.
  8. Garnish with cucumbers, flax seed, green onions, and cilantro (if using).
  9. Serve with the dressing on the side.

Note: For meal-prepping purposes, separate the lettuce from the other ingredients and divide servings into individual food storage containers. When ready to eat, place the rest of the meal on top of fresh lettuce. This recipe currently makes 4 servings, so double the recipe if you want more throughout the week.

chicken avocado wrap

Avocado Chicken Wrap

  • Prep Time: 15 minutes

These healthy chicken wraps are a huge hit for both adults and kids alike. The wrap is full of fiber with healthy fats, crunchy vegetables, and yummy chicken breast for a perfect portable lunch option.

Ingredients

  • ½ ripe avocado, stone removed, peeled
  • 1 tsp lemon juice
  • Pinch of each unrefined sea salt and fresh black pepper
  • 1 medium whole grain or Ezekiel wrap
  • 4 slices fresh tomato or red peppers
  • 2 large romaine lettuce leaves
  • 1 medium chicken breast, cooked and sliced thin

What You’ll Need

  • Cutting board
  • Grease-proof paper
  • Knife
  • Food storage containers or bento box
  • Fork
  • Mixing bowls

Why It’s Great

  • High protein, healthy fat, and fiber content
  • Minimal cooking required
  • Can be served cold for an on-the-go meal

How To Prepare

  1. Cook chicken breasts using your preferred method: oven, stovetop, or grill. Set aside when fully cooked.
  2. Place avocado, lemon juice, salt, and black pepper in a small mixing bowl.
  3. Mash thoroughly with a fork until smooth.
  4. Place the wraps on a flat counter space.
  5. Spread the avocado mixture onto the wrap.
  6. Place the romaine lettuce on top of the avocado spread.
  7. Slice the cooked chicken breast and arrange over the lettuce.
  8. Top with sliced tomato and add sliced pickle for garnish (if wanted).
  9. Roll up the wrap and cut it in half. Wrap in grease-proof paper and serve.

Note: For meal-prepping purposes, place multiple wraps in a small food storage container to grab as needed or prepare it in a bento box with other sides for an easy on-the-go lunch.

chicken salad paleo bread

Chicken Salad Sandwich on Paleo Loaf

  • Prep Time: 5 minutes

A nutritious meal with minimal effort. This sandwich is not only versatile with a variety of side options, but also works as an easy, packable lunch.

Ingredients

  • 1 cooked chicken breast, shredded
  • ½ cup plain full-fat Greek yogurt
  • 1 apple, diced
  • ¼ cup dried cranberries pieces
  • ¼ cup red onion, diced
  • 1 tsp dijon mustard
  • Salt and pepper to taste
  • 4 romaine lettuce leaves, rinsed and dried
  • 4 slices of paleo bread

What You’ll Need

  • Spoon
  • Knife
  • Cutting board
  • Mixing bowl
  • Food storage containers

Why It’s Great

  • Great blend of lean protein, fruits, veggies, and grains
  • Versatile––can be served with your favorite sides
  • No reheating required

How To Prepare

  1. Cook chicken using your preferred method: oven, stovetop, or grill. Shred chicken when fully cooked and set aside.
  2. Add chicken, yogurt, apple, walnuts, red onion, dijon mustard, and salt and pepper to a small mixing bowl and mix well.
  3. Spread ½ of the chicken mixture onto one piece of paleo bread. Top with 2 pieces of lettuce and then cover with another piece of paleo bread. Repeat for the second sandwich. Serve immediately with your favorite sides.

Note: For meal-prepping purposes, this recipe makes two sandwiches, so double the recipe to make more. Scoop the chicken mixture into one large food container to eat as needed or portion into individual food containers for an easy pre-portioned meal.

roast chicken dinner

Roast Chicken Family Dinner

  • Prep Time: 20 minutes

This roasted chicken recipe is super flavorful, and packed with vegetables—which can be swapped out for your favorites. There are minimal instructions and it’s easy to assemble.

Ingredients

  • ¼ turnip, peeled and cut into chunks
  • 2 parsnips, peeled and coarsely chopped
  • 2 large cooking potatoes, washed and coarsely chopped
  • 4 stalks celery, trimmed and cut into chunks—including leaves
  • 1 large sweet potato, scrubbed and cut into chunks
  • 2 large carrots, scrubbed and cut into chunks
  • 2 large yellow cooking onions, peeled and cut into chunks
  • 4 Tbsp olive oil
  • 2 Tbsp coconut oil and 2 Tbsp softened butter
  • 3 cloves garlic, minced
  • 3 Tbsp each fresh rosemary and sage, chopped (use 1 Tbsp each dried)
  • 1 Tbsp unrefined sea salt
  • 1, 3-4 lb roasting chicken, free range, organic

What You’ll Need

  • Mixing bowls
  • Peeler
  • Cutting board
  • Knife
  • Dutch oven
  • Oven
  • Food storage containers

Why It’s Great

  • Easy set-and-forget recipe
  • A perfect blend of lean protein and seasoned vegetables
  • Customizable with your favorite vegetables

How To Prepare

  1. Preheat the oven to 400 F.
  2. Place all vegetables (turnip, parsnips, potatoes, celery, sweet potato, carrots, onions) into a large roasting pan and coat with olive oil.
  3. In a small mixing bowl, place coconut oil, soft butter, and garlic. Add rosemary and sage. Mix well and make a paste.
  4. Set chicken on top of a bed of vegetables in the Dutch oven.
  5. Using clean, bare hands, scoop up the herb mixture and work it into and under the skin of the chicken. Season with salt and pepper.
  6. Place the Dutch oven in the hot oven and let roast at 400 F for 15 minutes.
  7. Reduce heat to 350 F. Continue roasting chicken for an hour to an hour and a half.
  8. Remove from heat and let sit, covered, for about 10 minutes. Carve and serve hot with roasted vegetables from the pan.

Note: For meal-prepping purposes, divide the chicken and vegetables into individual food storage containers that can be easily reheated throughout the week.

crispy chicken bites

Crispy Chicken Bites

  • Prep Time: 10 minutes

Your kids will love this last recipe, but it’s not just for kids! These crispy chicken bites are super versatile—throw them into a wrap, on a salad or simply served with your favorite side dishes.

Ingredients

  • 3, 6-oz. boneless, skinless chicken breasts
  • ¼ cup oat bran
  • ¼ cup wheat germ
  • 1 Tbsp flax seed, coarsely ground
  • ¼ cup almonds, coarsely ground
  • ½ tsp unrefined sea salt
  • ½ tsp white pepper
  • Pinch garlic powder
  • ½ cup water or low-sodium chicken stock
  • 1 large egg white, lightly beaten
  • Coconut oil for cooking spray

What You’ll Need

  • Baking sheet
  • Mixing bowl
  • Parchment paper
  • Cutting board
  • Large container with lid
  • Food storage containers
  • Knife

Why It’s Great

  • Super versatile with many ways to serve
  • A crowd-pleaser for kids
  • Low cook time

How To Prepare

  1. Preheat the oven to 400 F. Prepare the baking sheet by lining it with parchment paper or coating lightly with coconut oil. 
  2. Cut chicken breasts into nugget-sized pieces, about 1 ½-inch squares. Set aside.
  3. Combine all dry ingredients in a large container with a tightly fitting lid. Shake well. This is your coating mixture.
  4. Combine water and egg in a medium bowl. Dip each chicken piece in the mixture and then place it in the coating mixture. Make sure each piece is well coated. Place on the baking sheet.
  5. When all of the chicken has been coated and the baking sheet is full, place in the oven and bake for 10-15 minutes or until golden. Serve with your favorite sides.

Note: For meal-prepping purposes, divide chicken bites into equal portions and place them in food containers along with your choices of sides. Feel free to mix it up each day!

I hope you’re encouraged to try out and explore more clean chicken recipes. The great part is that you can adjust all of these recipes to your liking by swapping out spices and herbs or using a different lean protein, fruit, or vegetable.

The key is to find chicken recipes that align with the Eat Clean™ diet principles like consuming more whole, unrefined foods along with complex carbs and healthy fats. Plus, if you plan a few meals ahead of time you’re more likely to stick to your health goals and save time and money in the process.

Want even more Eat Clean™ recipes? Check out my selection of clean-eating cookbooks. To fully experience the benefits of mindful and delicious meal prepping, start your Eat Clean™ journey today!

With great love and wishes for wellness,

Tosca

Tosca Reno

Author, columnist, motivational speaker, reality TV star, radio personality, consultant, mother and wife, Tosca Reno has been inspiring millions with the Eat Clean™️ Diet series and sharing the success she's had with weight loss and Clean Eating.

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