Chicken and Vegetable Meal Prep
This Chicken and Vegetable Meal Prep provides 41g protein and 461 calories per serving with integrated vegetables for micronutrient density. Four quick stovetop portions let you batch-cook once and portion into containers, eliminating daily cooking while maintaining consistent macro targets.
Ingredients
- •Brussels Sprouts(454g)
- •Sweet Potato, Baked, Flesh Only(567g)
Any sweet potato works. Medium = ~130g. Microwave 5-6 min to speed prep.
- •Vegetable oil(45g)
- •1/4 tsp salt ($0.02)
- •1/4 tsp pepper ($0.02)
- •Chicken Breast, Boneless Skinless(590g)
Boneless skinless. Buy in bulk and freeze — Costco rotisserie packs work too.
- •Montreal steak seasoning blend(10g)
- •Paprika, Smoked(3g)
- •Paprika, Ground(3g)
- •Unsalted Butter(15g)
Instructions
- 1Rinse the Brussels sprouts, slice them in half, and place them in a large bowl. Drizzle with vegetable oil, season with salt and pepper, and toss to coat evenly.
- 2Rinse the sweet potato, prick the surface all over with a fork, rub with vegetable oil, and season lightly with salt and pepper.
- 3Heat vegetable oil in a large skillet over medium-high heat. While the skillet heats, combine the Montreal Steak Seasoning, smoked paprika, and ground paprika in a small bowl, then coat all sides of the chicken breasts with the seasoning mixture.
- 4Once the skillet is hot, add the chicken breasts and cook 7–9 minutes without moving them until the bottom is golden brown. Flip the breasts and cook 6–8 minutes more over medium-high heat until the internal temperature reaches 165°F and the second side is golden brown. Transfer to a cutting board and let rest 5 minutes, then slice into bite-sized pieces.
- 5In the same skillet over medium-high heat, add the Brussels sprouts in a single layer. Cook 6–8 minutes without stirring until the cut sides are deeply browned. Stir, then cook 4–6 minutes more until the edges are caramelized and tender when pierced with a fork.
- 6Cut the sweet potato into 4 equal portions and place one portion in each of 4 airtight containers while warm. Top each sweet potato portion with a small pat of butter.
- 7Divide the sliced chicken evenly among the 4 containers, then divide the Brussels sprouts evenly among the 4 containers.
- 8Seal the containers and refrigerate up to 4 days.
Nutrition — Per Serving
461
calories
41g
protein
19g
fat
- Carbohydrates
- 40g
- Saturated fat
- 2.7g
- Sodium
- 148 mg
- Dietary fiber
- 9.6g
4 servings per batch · ~422g each
Macro data sourced from USDA FoodData Central
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How much protein does Chicken and Vegetable Meal Prep have per serving?
Each serving provides 41g of protein and 461 calories with 19g fat and 40g carbs. This is a high-protein, calorie-moderate option suitable for athletes tracking macros closely.
How long does Chicken and Vegetable Meal Prep take to prep?
Marked as quick prep on the stovetop and batch-makes 4 servings, so you get a full dinner component prepped in one session with minimal hands-on time.
Is Chicken and Vegetable Meal Prep good for muscle gain?
At 41g protein and 461 calories per serving, this recipe is structured for muscle gain phases — the carbs support training performance while the protein drives recovery and adaptation.
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