Chicken 5 Ways — Protein Prep

Meals In This Prep

5-Day Meal Plan

Step-by-Step Instructions

1. 1

   Divide chicken into 5 portions (1 lb each).

2. 2

   Marinate each: 1) lemon + herbs, 2) BBQ sauce, 3) teriyaki, 4) buffalo, 5) pesto.

3. 3

   Bake all on sheet pans at 425°F for 22-25 min. Slice.

4. 4

   Cook rice and quinoa.

5. 5

   Roast sweet potato cubes at 400°F 25 min. Steam broccoli 4 min.

6. 6

   Assemble 10 lunch/dinner containers, rotating flavors.

7. 7

   Make overnight oats: oats + protein powder + milk + chia, refrigerate.

• 5 lbs boneless skinless chicken breast
• 3 cups brown rice, dry
• 2 cups quinoa, dry
• 2 lbs broccoli
• 3 sweet potatoes
• 1/2 cup BBQ sauce
• 1/2 cup teriyaki sauce
• 1/4 cup buffalo sauce
• 4 oz basil pesto
• 3 lemons, juiced
• Garlic, Italian herbs, salt, pepper

• Chicken breast 5 lbs
• Brown rice 3 cups dry
• Quinoa 2 cups dry
• Broccoli 2 lbs
• Sweet potatoes 3
• BBQ sauce
• Teriyaki sauce
• Buffalo sauce
• Pesto 4 oz
• Lemons 3

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