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Amazing High Protein Greek Chicken Meal Prep

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Why make high protein greek style meal prep?

I’ve found a tonne of ways to do meal prep over the past 15 odd years, greek chicken is one of my faves. I started out with my mum’s help back in the day. I had no idea how to really cook. Part of what inspired me to start this blog is the fact that I know meal prepping large quantities of food can be pretty damn boring! So I’ve come up with a few ways to make meal prepping a lot more interesting for those weeks when you want to put it a little bit more effort.

 I love making this particular “greek style” meal prep because even though it tastes amazing (trust me) it stays super healthy. Using olive oil which is one of the healthiest fats with anti-inflammatory properties, lean chicken breasts and plenty of vegetables. 

The best thing about cooking this recipe is the sense of satisfaction once it’s all done. Laying out your work on the table and seeing the colourful vegetables and perfectly cooked chicken is so satisfying. I make this greek style meal prep for both myself and my partner. Since we both work hard 9-5 and hit the gym to train hard most evenings. This is an awesome time saving way to make your lunches.

This recipe has a few different things to cook. I’m going to give you a quick breakdown of how I normally approach this for the best time management.

Greek Style Meal Prep

Leo
A high protein healthy greek style meal prep
Print Recipe Pin Recipe
Prep Time 2 hours
Cook Time 1 hour
Course Main Course
Cuisine Greek
Servings 5 lunches

Ingredients
  

Chicken

  • 4-5 chicken breasts
  • 5 cloves garlic
  • 2 tbsp lemon juice
  • 1 tbsp thyme
  • 1 tbsp oregano
  • 1 tsp dried rosemary
  • 1 tbsp dried parsley
  • salt and pepper to taste

Potato

  • 5-6 peeled russet potato
  • ¼ Cup olive oil
  • ½ tbsp thyme
  • 2 tbsp lemon juice
  • ½ tbsp rosemary
  • 3 cloves garlic diced
  • 2 cups water with 1 chicken stock dissolved

Veggies

  • 2-3 zuchinni
  • 5-6 bell pepper
  • 2 tsp olive oil
  • salt and pepper to taste

Instructions
 

  • Preheat your oven to 375 degrees add the salt, pepper, and oil to the vegetables. Spread them out evenly on a baking sheet and bake for 30 minutes.
  • After you’ve put the veggies in the oven. It’s time to move on the potatoes. Combine all the ingredients into a large pyrex dish (I ended up making these in two batches for 2 people). Try to get the potatoes as covered with the liquid as you can, but not fully submerged. Set them in the oven too. Cook for 30-40 minutes. Remove them and move them around if necessary. Trying to get them cooked equally so any potatoes that feel too hard, move them down into the liquid. Then put back into the oven for another 40 minutes. They’re done when they’re soft but not mushy.
  • Cook the chicken, I like to use a BBQ. But I have also made the same recipe via baking in the oven.
    Heat to around 400 degrees and sear. Turn and continue too every 7-10 minutes for about 30 minutes. Your temp should range from 350-400. The internal temp of the chicken need to reach 165F, off of the BBQ.

Notes

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Balance

My goal for every meal prep I do is to make a nice balanced meal. High in protein and tasty. I am not scared of carbs. With an active lifestyle, carbs are essential. You will have better energy and performance overall with a good intake of carbohydrates as fuel! It’s always good to be aware of what nutrition you’re getting in your meals. This is meal prep for just lunches. But I also meal prep dinners in large batches too. So go check those out if you’re curious! And try out this Greek Chicken meal prep!

Dishing out the Greek Chicken meal prep!

This step will vary according to your diet. So I’ll tell you what I do and give you a rough guide.

I use 130g chicken breast in each of 5 tupperwares. This yields about 40g protein. To be honest I sometimes just use 1 chicken breast per lunch!

300g of potato in each tupperware, and a handful of the veggies. For 50g carbs and 5g protein.

The fat from oil and chicken breast come to around 20-30g pre meal depending on how much you use.

Summary for Greek Chicken meal prep

Embarking on a meal prep journey can feel daunting, especially if you’re not a seasoned chef. However, with creativity and a bit of effort, it can become an exciting and rewarding experience. This “Greek style” meal prep is not only delicious but also incredibly nutritious, incorporating ingredients like olive oil, lean chicken breast, and an array of colorful vegetables.

Preparing meals in advance offers numerous benefits, particularly for those leading active lifestyles. With hectic work schedules and regular gym sessions, having nutritious meals ready to go saves time and ensures you’re fueling your body properly. It’s not just about convenience; it’s about optimizing your performance and energy levels throughout the day.

Here’s a quick rundown of how to tackle this Greek style meal prep for optimal time management:

  • Start by defrosting the chicken and marinating it generously for maximum flavor.
  • While the chicken is marinating, peel and chop the potatoes and vegetables.
  • Season the vegetables with olive oil, salt, and pepper, then bake them for 30 minutes.
  • Prepare the potatoes by combining them with herbs, garlic, lemon juice, and chicken stock, then bake until soft but not mushy.
  • Cook the chicken either in the oven or on the barbecue until it reaches an internal temperature of 165°F.

When it comes to portioning out the meal prep, customization is key. Tailor the quantities of chicken, potatoes, and vegetables according to your dietary needs and preferences. A typical serving might include around 130g of chicken breast, 300g of potatoes, and a handful of veggies, providing a balanced mix of protein, carbs, and fats.

Benefits of Eating High Protein Foods

Embracing a high-protein diet offers several advantages, especially for individuals engaged in weightlifting and other physical activities. 

Here are some key benefits to highlight for Greek Chicken Meal prep:

  • Increased muscle growth and repair: Protein is essential for building and repairing muscle tissue, crucial for anyone lifting weights or engaging in strength training.
  • Sustained energy levels: Carbohydrates serve as the body’s primary source of fuel, providing sustained energy for workouts and daily activities.
  • Improved satiety: Protein-rich meals help you feel fuller for longer, reducing the likelihood of overeating or snacking on unhealthy foods.
  • Enhanced metabolism: Protein has a higher thermic effect compared to fats and carbs, meaning your body burns more calories digesting it, potentially aiding in weight management.

Incorporating meal prep into your routine not only streamlines your week but also empowers you to make healthier choices effortlessly. By investing a little time upfront, you’re setting yourself up for success in achieving your fitness and nutrition goals while enjoying delicious, satisfying meals along the way. So, roll up your sleeves, get creative in the kitchen, and fuel your active lifestyle with nutritious, protein-packed lunches. Your body will thank you for it!

we started bigmusclemeals with the intention of bringing simple, affordable, healthy and high protein meals to as many people as possible. . Our intention with this website is to make healthy eating and nutrition as simple and accessable as possible.

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