Meals In This Prep
Oatmeal & Fruit
Lemon Herb Chicken & Rice
Garlic Chicken & Broccoli
Yogurt & Granola
BBQ Chicken & Sweet Potato
Teriyaki Chicken & Rice
Herb Chicken & Green Beans
Lemon Chicken Bowl
Teriyaki Chicken & Broccoli
BBQ Chicken & Rice
Garlic Chicken & Sweet Potato
Herb Chicken & Veggies
5-Day Meal Plan
Day 1 — Monday
Breakfast: Oatmeal & Fruit
Lunch: Lemon Herb Chicken & Rice
Dinner: Garlic Chicken & Broccoli
Day 2 — Tuesday
Breakfast: Yogurt & Granola
Lunch: BBQ Chicken & Sweet Potato
Dinner: Teriyaki Chicken & Rice
Day 3 — Wednesday
Breakfast: Oatmeal & Fruit
Lunch: Herb Chicken & Green Beans
Dinner: Lemon Chicken Bowl
Day 4 — Thursday
Breakfast: Yogurt & Granola
Lunch: Teriyaki Chicken & Broccoli
Dinner: BBQ Chicken & Rice
Day 5 — Friday
Breakfast: Oatmeal & Fruit
Lunch: Garlic Chicken & Sweet Potato
Dinner: Herb Chicken & Veggies
Daily Nutrition (Approx.)
Calories
1800
Protein
120g
Carbs
210g
Fat
50g
Fiber
25g
Step-by-Step Instructions
- 1
Divide chicken into 5 x 1 lb portions.
- 2
Season each differently: herb, lemon-garlic, BBQ, teriyaki, plain garlic.
- 3
Bake all at 425°F 22-25 min on separate pans.
- 4
Cook rice. Roast sweet potatoes and broccoli. Steam green beans.
- 5
Slice chicken. Portion across containers with variety.
Storage Tips
- Label each flavor
- Chicken keeps 5 days
- Teriyaki freezes best
Ingredients
- 5 lbs chicken breast
- 4 cups brown rice
- 3 sweet potatoes
- 2 lbs broccoli
- 1 lb green beans
- Low-sodium BBQ sauce
- Low-sodium teriyaki sauce
- 4 lemons
- 1 head garlic
- Fresh rosemary, thyme, basil
Equipment Needed
Sheet pans
Mixing bowls
Meal prep containers
Shopping List
- Chicken breast 5 lbs
- Brown rice 4 cups
- Sweet potatoes 3
- Broccoli 2 lbs
- Green beans 1 lb
- Low-sodium BBQ sauce
- Low-sodium teriyaki
- Lemon 4
- Garlic 1 head
- Fresh herbs
