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Time Saving Chicken Meal Prep

Time Saving Chicken Meal Prep

FitMenCook , / 31757 4

This post is also available in: Spanish

If you’re trying to prepare nearly all of your meals in advance, variety will be critical so that you do not deviate from your diet and actually eat the food you spent all that time preparing.  To help guard against “diet fatigue,” I recommend prepping 2 -3 flavors of chicken each week.  Here’s how I do it to save time!

  1. Line a baking sheet with aluminum foil.
  2. Roll a long pieces of aluminum  foil so that it resembles a stick and place that in the baking sheet to create a dividers.  Repeat the process for the number of columns you would like.
  3. Evenly divide your chicken breast pieces and then season them individually.
  4. Add the seasoned chicken pieces into the baking pan.
  5. Try as much as possible to spread the chicken out so that it does not cook together. I like to add about 1.5 tsp of coconut oil to the seasoned chicken so that it does not stick together.
  6. Depending on the amount of chicken in the pan, your baking times will vary.  Here I had roughly 6 pounds of raw chicken so I cooked it at 405F for 20 minutes.  Remember since these are smaller pieces, they will cook faster.

Here are the seasonings I used (to taste). I recommend mixing the ingredients together in separate bowls first so you can taste and customize to your liking but GO EASY on the honey:

  • Fresh juice from 2 limes, 2 tbsp raw honey, 1 tbsp red pepper sauce (or sriracha), 1 tsp ginger paste, 1 tsp garlic paste, cilantro
  • 3 tbsp Robbie’s low sodium BBQ sauce, 1 tsp chipotle chili pepper, 1 tbsp paprika, 1 tsp cayenne,
  • 3 tbsp Sir Kensington spicy mustard, 1 tbsp coconut sugar, 1 tbsp garlic paste, 1 tsp ginger, 1/2 tsp cumin



  • dksmith11 says:

    This is brilliant. I’m so glad I found your website……….invaluable! I made your dirty rice today (found it on Pinterest); FABULOUS! You are my new hero!

  • RudyB says:

    Absolutely brilliant. When I try this – I am just never too sure how long I can let this be in the fridge. Let’s say I prepare these and make containers with this chicken, brown rice, broccoli, asparagus and steamed carrots – how long do you think I can store it in the fridge without it spoiling?

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