How To Meal Prep – Ep. 1 – CHICKEN (7 Meals/$3.50 Each)

This is a basic, and DELICIOUS, meal prep. Meal prepping saves you time, money, and definitely helps you stay on top of your fitness and health goals. **PLEASE NOTE** This is for 7 days if you are using this meal to replace ONE meal a day. If you want to eat this all day every day, go ahead, but for many people, this will just be a one meal replacement, whether it’s to take to work with you for lunch or so that your dinner is ready when you get home!




Make meal prep easier with these stackable containers:

Want that awesome grill pan? This is the one we have:

You can get that amazing 2 sided cutting board here:

Need a scale to measure your food? This is the one we have:

Splatter screen:


If you are going to eat more than one a day, all can stay in the fridge.
If you are ONLY eating one a day with your other meals, you have 2 options.
1. Cut the recipe in half, or
2. Put some meals in the freezer. Take one out the night before and keep in the fridge to thaw. Store the yogurt sauce in the fridge and add on after you’ve reheated. Reheat in a covered saute pan. Or eat cold ­čÖé

If you will eat cold, you can add the yogurt topping into each container. If you are going to freeze meals or reheat them out of the fridge, set the yogurt topping aside in the fridge and add on once it’s been reheated!


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2 cups brown rice
Coconut Oil
980g chicken (approx 6-7 breasts)
juice of 1/2 lemon
4 cloves garlic
2-3 heads of broccoli
1/2 cup Greek yogurt
assorted spices of your choice


MACROS per container:
Calories: 487
Fat: 9
Carbohydrates: 40
Protein: 45


Written Recipe:


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21 Responses

  1. awesome….├»┬╗┬┐

  2. wait, cooked meat last just for 3-4 days, ya know

  3. Ty C says:

    Tried this for my meal prep this week and it has saved me me plenty of time, money and it also quite filling.

  4. Wait, that greek yogurt fact, is it true??

  5. J. Everage says:

    How would you go about reheating each meal as to not make the broccoli gross?

  6. kaandyyy1 says:

    Once you say that RAW Broccoli stem is good, I question whether the rest of your food is actually good. lol

  7. this is amazing thankyou so much!!! ive always been scared to meal prep because i dont know how to even tho its simple, but this has helped m thanks thanks thanks x

  8. david6568 says:

    Should you store the meals in the refrigerator or the freezer?

  9. deadly chap says:

    trying this tonight, central coast NSW….├»┬╗┬┐

  10. how many days do the meals last

  11. Looks so good and simple! Definitely will try this soon!

  12. Ulyoth says:

    Could you use any other unit of measurement other than cups. Means nothing here in Europe.

  13. This looks delightful

  14. Ryan Burke says:

    Newbie here, would you store these containers in the fridge once prepped for the week?

  15. What's the refrigeration life on all this food? How long can you store it for and where should you store it?

  16. Mario Nivar says:

    great video thanks

  17. Laura Buehl says:

    Thanks for the video! I needed some inspiration.

  18. john Doe says:

    your meant to wash your meat and rice before seasoning and cooking , and its better to use the water from the broccoli to make your rice for extra goodness :)

  19. first video I came across for prep. thanks for making it look fun and easy. I can't wait to start

  20. Is that a parrot on your head?

  21. where did you buy those plates

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