Ranch Chicken Meal Prep
Ranch Chicken Meal Prep provides 40g protein and 493 calories per serving — a solid lunch option for hitting mid-day protein goals. Four servings cook on the stovetop in quick prep time, ready to portion into containers for the week ahead. This ratio of protein to calories makes it reliable for trainees managing body composition without sacrificing volume.
Ingredients
- •Potato, Russet, Baked, Flesh Only(907g)
- •Parmesan Cheese(80g)
Grated Parmesan — the shelf-stable canister is fine for cooking.
- •Garlic powder(3g)
- •Paprika, Ground(1g)
- •Vegetable oil(45g)
- •1/2 Tsp Salt, Divided ($0.05)
- •1/4 tsp pepper ($0.05)
- •Broccoli(454g)
- •Chicken Breast, Boneless Skinless(454g)
Boneless skinless. Buy in bulk and freeze — Costco rotisserie packs work too.
- •1 Tbsp garlic herb seasoning ($0.30)
Instructions
- 1Preheat the oven to 400ºF. Clean and dice the potatoes into ¾" pieces.
- 2In a small bowl, combine the Parmesan, garlic powder, paprika, and ¼ tsp salt. Place the diced potatoes in a bowl, drizzle with 1 Tbsp cooking oil and the seasoned Parmesan, then toss until evenly coated.
- 3Spread the potatoes out over a parchment-lined baking sheet then transfer to the oven. Roast for 30 minutes, or until golden brown and crispy, stirring once halfway through.
- 4Place the broccoli florets in a bowl and drizzle with 1 Tbsp cooking, and add a ¼ tsp salt and pepper. Toss until the broccoli is evenly coated.
- 5Spread the broccoli out onto a parchment-lined baking sheet and roast in the preheated oven for about 20 minutes, or until browned on the edges, stirring once halfway through.
- 6While the vegetables are roasting, prepare the chicken. Fillet the chicken breast into two thinner pieces to help them cook faster and more evenly. Season both sides of the chicken with garlic herb seasoning.
- 7Heat a large skillet over medium. Once hot, add 1 Tbsp cooking oil and swirl to coat the surface. Add the chicken breasts and cook for about 5-6 minutes on each side or until well browned and cooked through.
- 8Remove the chicken to a cutting board and let rest for five minutes. Sliced the chicken breast into strips.
- 9Divide the roasted potatoes, broccoli, and sliced chicken between four meal prep containers. Fill four small dressing containers with 2 Tbsp ranch dressing each. Refrigerate the meal preps until ready to eat!
Nutrition — Per Serving
493
calories
40g
protein
20g
fat
- Carbohydrates
- 39g
- Saturated fat
- 5.6g
- Sodium
- 473 mg
- Dietary fiber
- 8.8g
4 servings per batch · ~486g each
Macro data sourced from USDA FoodData Central
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How much protein does Ranch Chicken Meal Prep have per serving?
Each serving contains 40g of protein and 493 calories with 20g fat and 39g carbs. This balanced macro profile supports both muscle gain and fat loss depending on your total daily intake.
How long does Ranch Chicken Meal Prep take to prep?
Ranch Chicken Meal Prep is quick prep and batch-cooks 4 servings at once on the stovetop, making it efficient for meal prep sessions. You'll get 4 complete lunches from one cooking round.
Is Ranch Chicken Meal Prep good for muscle gain?
At 40g protein and 493 calories per serving with 39g carbs, this recipe supports muscle gain phases by providing sustained protein intake and carbs for training energy. It's portable enough for meal prep throughout your week.
