32 + Chicken Breast Meal Prep Recipes (2024)

FAQs

How many chicken breasts for meal prep? ›

First, decide how much chicken you'll need for the week. If you're cooking for you and maybe one other person, about 3-4 pounds of chicken breast fillets should do the trick. If you have a larger family or want more leftovers, aim for 6-8 pounds.

Chicken is one of the best meats for meal prep because it's inexpensive and lasts for up to four days in the fridge after you've cooked it, so we're here to make sure that when it comes to chicken, your prep is perfect.

Anywhere from 4 to 6 ounces of boneless, skinless chicken breasts is enough for one adult and half that amount for kids. Most people are used to being served a single chicken breast on a plate; and while some pieces are cut into a 6-ounce portion, others can be up to 10 ounces in weight!

The number of chicken breasts a person should eat in a day depends on their protein needs, body weight, and overall diet. Recommended Protein Intake: Aim for 0.8 to 1.0 grams of protein per kilogram of body weight daily. Chicken Breast Protein: One chicken breast typically provides around 25 to 30 grams of protein.

For each adult, count on having about 4 to 5 ounces of cooked chicken, 10 ounces of uncooked boneless chicken breasts will yield approximately 6 1/2 ounces cooked, while 10 ounces of uncooked boneless chicken thighs will yield about 5 ounces cooked.

FMC Tip: If you want to know how to meal prep chicken without it getting dry, the secret is cooking the chicken pieces whole. When you dice the chicken before cooking you lose a lot of the juices in the process. So keep the pieces whole until after the cooking and resting periods, then chop away!

Meal-prepped soups and stews can last up to four days in the fridge. Chicken and rice can last up to five days in the fridge. Meal prep salads can last up to three days in the fridge. Meal prep food can also be stored in the freezer.

You can choose either chicken breasts or chicken thighs, but I tend to use boneless, skinless chicken thighs for the highest protein, lowest fat options when meal prepping. They're just a great protein for weight loss and a healthy lifestyle.

A 10 pound bag has 160 ounces and would have roughly 22 chicken breasts in the bag.

How much chicken is enough for 30 people? ›

A rule of thumb is to consider 200–300 gms of chicken per person. Of course, the general composition of the crowd can affect the proportion.

Each adult will consume 1 pound of food total; children, about 1/2 pound. The more options you have, the less you need of each; decrease the main course portion sizes by 1 to 2 ounces if served on a buffet.

"Getting enough protein can also aid in satiety." Eating chicken every day is an easy way to reach those protein goals; Burgess points out that a simple 4-ounce serving of chicken provides 35 grams of lean protein. "Chicken in your meals can be a great way to meet your protein goals," she says.

Eating two chicken breasts can be a part of a healthy diet, but whether it's healthy for you depends on various factors, including your overall dietary choices, portion sizes, and individual nutritional needs.

How much chicken should I put in my meal prep? Generally, one serving of chicken is customarily around 3-4 ounces, meaning that one pound of chicken will make about 4 servings. I find this is a great place to start if estimating for a new recipe.

Eating two chicken breasts can be a part of a healthy diet, but whether it's healthy for you depends on various factors, including your overall dietary choices, portion sizes, and individual nutritional needs.

Enjoy 3–4 ounces (85–113 grams) of chicken per serving and choose healthy cooking methods like baking, grilling, stir-frying, or steaming whenever possible.

A question we often get is “How much meat do I need?” The starting rule of thumb is: Boneless Meat: 1/2 lb. per person for adults and 1/4 lb. per person for children.

The basic portion sizes that we want to aim for are this: 4 oz of protein, 1/2 cup of grains and 2 cups of veggies per meal. I use containers that hold 3 cups of food. My containers always contain around 2 cups of veggies, 1/2 cup of protein and 1/2 cup of grains — and that's enough for ME, a 5'3” woman.