Easy Batch Prep Chicken: 3 High-Protein Meal Ideas
Why Batch Prep Works (Especially If You’re Tracking Macros)
Meal prepping for an entire week can feel like a lot. And trying to figure out what to eat on the fly can feel just as frustrating. That’s why we love batch prepping!
Batch prepping refers to cooking large quantities of food ahead of time so that you can easily throw together a meal when it’s time to pack your lunch for the day or feed your family for dinner. Batch prepping veggies, carb sources like rice and potatoes, and protein sources like chicken and eggs, ahead of time makes it easier to piece together a meal without having to actually cook. All you have to do is throw together your pre-cooked foods, measure, and reheat!
In this post, we’re using our favorite batch prep protein, crockpot shredded chicken and sharing easy ways to use it throughout the week without getting bored. These meals are great options for lunch or dinner and they can be prepared ahead of time as easy to throw together meals or on the spot for a quick “no cook” option for busy days or evenings.
Easy Batch Prep Protein: Crockpot Shredded Chicken Recipe
This shredded chicken is so easy to make and can be prepared on Sunday to last you a whole week of meals!
PREP TIME: 10 minutes || COOK TIME: 6 hours || Makes 20 servings
WHAT YOU NEED
2250g boneless, skinless chicken breast, raw, trimmed (about 5 lbs.)
100g lime juice (juice from 2 large limes)
3 TBSP favorite chicken seasoning (Sonny Salt, Trader Joe’s Chili Lime or 21 Seasoning Salute all work great)
WHAT TO DO
Put chicken breasts in a large mixing bowl. Squeeze lime juice and add seasoning. Mix until chicken breasts are well coated.
Place chicken breasts in the crockpot and set to cook on low for 6 hours (or high 3-4 hours). It’s done when you can pull it apart with a fork.
Don’t worry about there not being any liquid in the crockpot to start out; the chicken will create its own broth as it cooks
Remove chicken from the crockpot and put in a large container. Using tongs or two forks shred the meat (it should break apart very easily). Store in an airtight container in the fridge to use throughout the week.
MACROS PER 100g SERVING: 30P/3.5F/0C/157 CALORIES
You can find the recipe in the MyFitnessPal database by searching: “KLN Recipe Crock-Pot Shredded Chicken”
3 Easy Ways to Use Shredded Chicken All Week
1 - Buffalo or BBQ Chicken (No-Cook Option)
This is an easy option when you don’t want another ‘meal prep recipe’ - just food ready to go.
PREP TIME: 5 minutes || COOK TIME: 0 minutes || Makes 1 servings
WHAT YOU NEED
100g shredded chicken
15g Frank’s Buffalo Sauce (about 1 TBSP.)
OR
16g Stubbs Sweet Heat BBQ Sauce (about 1 TBSP.) or your favorite BBQ sauce
WHAT TO DO
Add sauce of choice to chicken and mix until evenly coated.
MEAL IDEAS
In a wrap with fresh veggies and Bolthouse Ranch or Blue Cheese dressing
For BBQ tacos or nachos
In a BBQ bowl with roasted potatoes and veggies
In place of turkey in this BBQ Turkey Hash
2- Pesto Chicken Salad (Creamy, High Protein Meal Prep)
PREP TIME: 5 minutes || COOK TIME: 0 minutes || Makes 1 serving
WHAT YOU NEED
75g shredded chicken
50g plain nonfat greek yogurt
15g basil pesto
15g sundried tomato (not in oil)
salt & pepper to taste
WHAT TO DO
Add greek yogurt and pesto to shredded chicken. Mix well.
Top with chopped sundried tomatoes.
MEAL IDEAS
Serve on a bed of fresh salad greens or in a wrap with parmesan cheese and other fresh veggies
With Banza pasta as a hot or cold dish
MACROS PER 100g SERVING: 31P/9F/9C/241 calories
You can find the recipe in the MyFitnessPal database by searching: “KLN Recipe Pesto Chicken Salad”
3 - CHICKEN CURRY (MACRO-FRIENDLY COMFORT FOOD)
PREP TIME: 5 minutes || COOK TIME: 10 minutes || Makes 1 serving
WHAT YOU NEED
100g shredded chicken
120g light coconut milk
10g curry powder (1 TBSP)
100g sautéed pepper and onion mix
salt and pepper to taste
WHAT TO DO
Heat pan to medium-high and add coconut milk. Whisk in curry powder until fully incorporated, then add veggies and chicken.
Rice or cauliflower rice can be added to the pan or curry can be served on top
MEAL IDEAS
Serve over jasmine rice or cauliflower rice
Add more veggies for a curry stir-fry dish
Enjoy on a pita with fresh greens (we love Joseph’s Lavash pitas for their high protein and low overall calories)
MACROS PER 100g SERVING: 31P/10F/12C/273 calories
You can find the recipe in the MyFitnessPal database by searching “KLN Recipe Chicken Curry”
How to Build Balanced Meal Prep Meals
For any meal, you can follow this simple formula to create a balanced meal given whatever is in your fridge:
Choose your protein (crock-pot shredded chicken, ground turkey or beef, pork tenderloin, eggs, tofu, etc.)
Add a carb (roasted potatoes or sweet potatoes, rice, pasta, grains)
Add a veggie (roasted green veggies, frozen sauced veggies, a salad kit)
Add flavor via a fat source (dressings, sauces, olives, nuts, cheese)
More Macro-Friendly Meal Prep Ideas
A few more meal ideas from our website:
Sub shredded chicken in place of rotisserie chicken with these quick dinner ideas/recipes
Classic comforts like Chicken Noodle Soup or Chicken & Dumplings
See some other batch prep protein recipes.
If you’re looking for a simpler way to prepare food that hits your macros while also saving time, grab our Ultimate Batch Prep Guide for free. It’s packed with tips and tricks to make food prep far simpler and cut down on decision making throughout your days.
Diana dewan
Meal prep guru, yogi, and certified prenatal and postpartum coach helping clients ditch the all-or-nothing mindset and build lasting habits through all seasons of life.
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