32 + Chicken Breast Meal Prep Recipes (2024)

FAQs

How many chicken breasts for meal prep? ›

How much chicken should I put in my meal prep? Generally, one serving of chicken is customarily around 3-4 ounces, meaning that one pound of chicken will make about 4 servings. I find this is a great place to start if estimating for a new recipe.

Chicken is one of the best meats for meal prep because it's inexpensive and lasts for up to four days in the fridge after you've cooked it, so we're here to make sure that when it comes to chicken, your prep is perfect.

Anywhere from 4 to 6 ounces of boneless, skinless chicken breasts is enough for one adult and half that amount for kids. Most people are used to being served a single chicken breast on a plate; and while some pieces are cut into a 6-ounce portion, others can be up to 10 ounces in weight!

The key is marinating the chicken in a mixture of garlic, orange juice, lime juice, cumin, oregano, and allspice. The acidity of the orange and lime juice prevents the meat from becoming mushy when cooking.

So recommend bulk cooking the chicken and freeze half and the other half depending on how many people you need to feed to make only enough for 3 – 4 day max with your leafy greens or fresh vegetables that you still want a bit of crunch too and place them in the fridge.

The recommended amount of chicken per day varies based on several factors, including your age, sex, weight, and activity level. On average, the recommended serving size for chicken is 3-4 ounces, or roughly the size of a deck of cards.

FMC Tip: If you want to know how to meal prep chicken without it getting dry, the secret is cooking the chicken pieces whole. When you dice the chicken before cooking you lose a lot of the juices in the process. So keep the pieces whole until after the cooking and resting periods, then chop away!

Can I meal prep chicken for a week? Yes, but 7 days is the maximum I recommend prepping chicken ahead of time. Really, the best approach is to prepare 4-5 days worth of food to avoid spoilage. After day 5, you may notice a change in the smell and taste of the meat.

USDA recommends using cooked chicken within three to four days, kept refrigerated (40°F or less). Refrigeration slows but does not stop bacterial growth. USDA recommends using cooked leftovers within three to four days.

“Evidence from a 2021 review published in Critical Reviews in Food Science and Nutrition suggests that a higher consumption of poultry does not have an adverse impact on the risk of cardiovascular disease,” she says.

Is it okay to eat chicken breast every meal? ›

Yes, you can include chicken in your daily diet as a source of protein. Chicken is a lean and versatile protein source that provides essential amino acids, vitamins, and minerals. However, it's crucial to consider overall dietary balance, variety, and individual nutritional needs.

The 2020-2025 Dietary Guidelines for Americans (DGA) Healthy U.S.-Style Eating Pattern recommends the average person eat 26 ounces of poultry (including chicken) per week. Per day, this would be roughly the same as eating 3.5 ounces of chicken breast.

Brining your chicken is a foolproof way to not only add flavour to your roast but also to ensure you don't overcook the meat. Essentially a mix of salt, sugar and water, we love adding herbs, garlic or whole spices such as fennel and cumin to flavour the brine.

Using egg whites to adhere the coating to the chicken ensures that the crust stays put, even if your chicken sticks to the bottom of the frying pan.

Marinating is good for flavouring and tenderising your chicken at the same time. It's best to marinate your chicken overnight to give the flavours plenty of time to infuse. A faster way to add flavour is to simply brine your chicken in salty water prior to cooking.

First, decide how much chicken you'll need for the week. If you're cooking for you and maybe one other person, about 3-4 pounds of chicken breast fillets should do the trick. If you have a larger family or want more leftovers, aim for 6-8 pounds.

Most people in this country eat far more meat than is necessary to be healthy. 2 chicken breasts between 3 should be fine unless they are particularly small ones. Depends how big you like your portions and if anything else is being put in? Personally I'd put 3 or 4 in a curry for 3.

When Meat Is a Component of a Dish. If the meat is part of a bigger dish, like pasta or curry, plan for 1/4 to 1/3 pound (four to six ounces) per person. That means you'll want at least 2 1/2 pounds of meat if you're planning to have 10 people over to dinner, and 5 or more pounds of meat if you're cooking for 20 guests ...

The basic portion sizes that we want to aim for are this: 4 oz of protein, 1/2 cup of grains and 2 cups of veggies per meal. I use containers that hold 3 cups of food. My containers always contain around 2 cups of veggies, 1/2 cup of protein and 1/2 cup of grains — and that's enough for ME, a 5'3” woman.