Prep Chicken Once for Five Weeknight Dinners

As the Registered Dietitian Nutritionist for the Learning Care community of schools, I am passionate about sharing tips about making healthy choices the whole family loves. My favorite meal prep advice is to prepare one protein over the weekend when you have a bit more time and then use it in a series of recipes throughout the week.

At our house, we always have a bag of sliced grilled chicken on hand. This is easily added to salads or sandwiches for lunches and can also be utilized to prepare multiple meals. When preparing grilled chicken, we like to either lightly season it with garlic salt and pepper or marinate it in Italian dressing. Both options serve as a great base for any use. Brown rice is another base ingredient that can be prepared ahead of time. It’s used in two of the recipes below.

Ready to try it? Here’s an example of five weeknight dinners all made with meal-prepped chicken and inspired by the Grow Fit^_® menus we use at school:

• Monday: Chicken & Broccoli Baked Potatoes
• Tuesday: Chicken Caesar Salad
• Wednesday: Greek Chicken Bowls
• Thursday: Grilled Chicken Pasta Salad
• Friday: Chicken “Not-Fried” Rice

We’ve made it even easier for you to save time by creating a full ingredient list for all five dinners. Cross off what you have, grab what you don’t. Click here: Complete Shopping List

Chicken & Broccoli Baked Potatoes (Serves 4)

Ingredients:

4 baking potatoes
3 cups broccoli florets (fresh or frozen)
1 lb. grilled chicken, sliced
1 Tbsp. olive oil

*Optional toppings include cheese, sour cream, and ranch or Italian dressing.

Directions:

1. Wash the potatoes and poke holes in each one with a fork. Cook them in the microwave until tender.
2. Wash broccoli, if fresh. Steam florets in a small pan with a little water in the bottom over medium-high heat.
3. Place pre-cooked chicken breast slices in a medium-sized pan with 1 Tbsp. oil to reheat.
4. Let each member of your family build their own baked potato using broccoli, chicken, and any of the optional ingredients.

Chicken Caesar Salad (Serves 4)

Ingredients:

2 cups romaine lettuce, chopped
1 lb. grilled chicken, sliced
½ cup croutons
¼ cup grated Parmesan cheese
Caesar dressing, to taste

Directions:

1. Combine the salad ingredients in a large bowl (lettuce, chicken, croutons, and cheese).
2. Drizzle your favorite Caesar dressing over the top.
3. Toss gently, ensuring all ingredients are evenly coated before serving.

Greek Chicken Bowls (Serves 4)

Ingredients:

1 lb. grilled chicken, sliced
1 Tbsp. lemon juice
1 Tbsp. olive oil
2 cups cooked brown rice
2 cups grape tomatoes, halved
2 cups diced cucumbers
4 cups shredded romaine lettuce
1 cup red onion, sliced thin
½ cup feta cheese
Tzatziki sauce (store-bought)

Directions:

1. Reheat pre-cooked chicken in a small pan with 1 Tbsp. lemon juice and 1 Tbsp. olive oil.
2. Place ½ cup brown rice in the bottom of each of four bowls.
3. Let family members assemble their bowls with the remaining ingredients: chicken, veggies, and feta. Top with a dollop of tzatziki sauce.

Grilled Chicken Pasta Salad (Serves 4)

Ingredients:

1 lb. whole grain penne noodles
1 lb. grilled chicken, chopped
2 large carrots
2 large zucchini
1 sweet onion
1 red pepper
3 Tbsp. olive oil
1 lemon
Fresh herbs of choice
Salt & pepper, to taste

Directions:

1. Prepare pasta according to package directions. Run under cold water when done. Toss with 2 Tbsp. of olive oil and juice from one lemon.
2. Slice carrots and zucchini lengthwise. Quarter the onion and red pepper (discarding the seeds and membrane). Toss vegetables in remaining olive oil. Season with salt & pepper.
3. Grill or roast vegetables until tender.
4. Allow vegetables to cool. Chop into bite-sized pieces.
5. Toss vegetables and grilled chicken with pasta. Add any chopped herbs you prefer. My favorite choices are basil, chives, and tarragon. Season once more with salt and pepper to taste and add additional drizzle of olive oil and/or a squeeze of lemon juice, if needed.

Chicken “Not-Fried” Rice (Serves 4)

Ingredients:

4 eggs, scrambled and chopped
3 cups cooked brown rice
1 lb. frozen peas and carrots
1 lb. grilled chicken, chopped
1 Tbsp. sesame oil
1 onion, chopped
2 Tbsp. soy sauce

Directions:

1. In a large frying pan, warm sesame oil over medium heat. Add onion and cook until translucent.
2. Add the pea and carrot mixture, plus the chopped chicken. Allow them to heat thoroughly.
3. Add soy sauce and mix well.
4. Mix in the rice and scrambled eggs. Cover and turn the heat to low. Allow the rice to steam until soft and tender. You may need to add a little water to the pan if the rice was added at a cold temperature.

Produce

Baking potatoes – 4

Broccoli florets – 3 cups (fresh or frozen)

Romaine lettuce – 6 cups total (about 2 large heads)

Grape tomatoes – 2 cups

Cucumbers – 2 cups, diced

Onions – 3 total (1 red, 1 sweet, 1 yellow/white)

Carrots – 2 large

Zucchini – 2 large

Red bell pepper – 1

Lemon – 2 total

Frozen peas and carrots – 1 lb.

Fresh herbs of choice (e.g., parsley, basil, chives)

Protein

Grilled chicken slices – 5 lbs. total
Eggs – 4

Grains & Starches

Brown rice – enough to yield 5 cups cooked

Whole grain penne noodles – 1 lb.

Croutons – ½ cup

Dairy

Parmesan cheese – ¼ cup, grated

Feta cheese – ½ cup

Cheddar cheese (optional topping)
Sour cream (optional topping)

Oils, Condiments & Dressings

Olive oil – about 5 Tbsp.

Sesame oil – 1 Tbsp.

Soy sauce – 2 Tbsp.

Caesar dressing

Tzatziki sauce

Ranch dressing (optional topping)

Italian dressing (optional topping)

Seasonings

Salt

Pepper