4 EPIC CHICKEN MEAL PREP RECIPES

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These are your TOP 4 picks of our CHICKEN MEAL PREP recipes! Fan favorites for sure! We are firm believers that you don’t have to give up your favorite foods when you are eating healthier. So we remade your favorites into healthy meal prep recipes! Chicken, broccoli and rice meal prep, chicken fajitas meal prep, chicken nuggets and fries meal prep, and chicken parmesan and zoodles meal prep. YUM!

The four individual, full length recipe videos:
Chicken Broccoli Rice –
Chicken Fajitas –
Chicken Parm –
Chicken Nuggets –

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*BUY OUR MEAL PREP COOKBOOK HERE*

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PRODUCTS USED IN THIS VIDEO:

MEAL PREP CONTAINERS:

CUTTING BOARD:

FOOD SCALE:

Adam swears by these knives:

Our cookware:

Splatter screen:

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STORAGE AND REHEATING DIRECTIONS:

1. All meals will be fine in the fridge for 4 days.

2. Freeze all the meals you will not eat in the first 4 days.

3. If you decide to freeze them they will last for 3 months.

4. Take the meal out the night before you plan to eat and place in fridge to thaw.

5. Once thawed, reheat in a covered saute pan for a few minutes or eat cold… or put in your Hot Logic!

Don’t know what a “Hot Logic” is??? Check out this info video:

If you want a Hot Logic: Just go to:
At checkout, enter the coupon code: “fitcouplecooks” so that YOU can get 20% off!!! WOOOOO!!!

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(Watch the full video for more detailed instructions: )

CHICKEN BROCCOLI AND RICE MEAL PREP

INGREDENTS for 7 servings:

2 cups brown rice
1/4 cup coconut oil
980g chicken (approx 6 -7 breasts)
juice of 1/2 lemon
4 cloves garlic
salt/pepper
2-3 heads of broccoli
1/2 cup Greek yogurt
assorted spices of your choice

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MACROS per container:
Protein: 42
Carbs: 32
Fiber: 4
Sugar: 3
Fat: 18
Calories: 458

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(Watch the full video for more detailed instructions:

CHICKEN PARMESAN AND ZOODLES

INGREDIENTS for 7 servings:

4 cloves garlic
1100g (about 3 large) chicken breast
200g (7 oz) fresh mozzarella cheese
2 cups marinara sauce
1/4 cup olive oil
1200g (about 6) zucchini

If you want to make more or less than 7, here’s what you need for 1 serving. Multiply as needed:

1 clove garlic
1/4 cup sauce
150g chicken
1 oz (28g) fresh mozzarella cheese
1/2 tbls olive oil
175g zucchini

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MACROS per serving:

Calories: 408
Fat: 17
Carbohydrates: 14
Protein: 44

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(Watch the full video for more detailed instructions:

CHICKEN FAJITAS

Ingredients to make FOUR servings:

500g chicken breast (about 2-3)
400g peppers (about 3)
2 avocados (about 300g)
2 small onions (about 200g)
1 cup black beans
2 tbls olive oil
salt/pepper
1 tsp chili powder (all seasonings are optional)
1 tsp cumin
1 tsp paprika

*can add cilantro and sour cream/greek yogurt for fun!*

Ingredients to make ONE serving:
Multiply by how many you want to make!

125g chicken
100g peppers (about 1)
75g avocado (1/2 of 1)
50g onions (about 1/2 of 1)
1/4 cup black beans
1/2 tbls olive oil
Salt/Pepper
1/4 tsp chili powder (all seasonings are optional)
1/4 tsp cumin
1/4 tsp paprika

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MACROS for ONE serving:

Calories: 427
Fat: 19
Carbohydrates: 28
Protein: 36

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(Watch the full video for more detailed instructions:

CHICKEN NUGGETS AND FRIES

INGREDIENTS to make 7 servings:

840g Sweet potatoes
450g green beans
900g chicken
1 cup polenta
1/4 cup + 3 tbls arrowroot powder
1 egg
1/2 cup +1 tbls oil
3/4 cup + 2 tbls marinara sauce
2-3 tbls mustard
Salt
Pepper

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MACROS:

These macros include 125g of chicken:
Calories: 424
Fat: 16
Carbohydrates: 38
Protein: 32

If you would rather use 150g of chicken:
Calories: 448
Fat: 16
Carbohydrates: 38
Protein: 38

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*All macros calculated by MyFitnessPal*

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31 Comments

  1. I've just got my equipment to start going along k my meal preps. so glad I found you two. I wanted to start prepping my meals for a while but just wasn't sure where to start but then came u. I've tried the kale, chick pea recipe. now my fav. can't wait to try some of these recipes

  2. Heterocyclic amines (HCAs) and polycyclic aromatic hydrocarbons (PAHs) are chemicals formed when muscle meat, including beef, pork, fish, or poultry, is cooked using high-temperature methods, such as pan frying or grilling directly over an open flame (1). In laboratory experiments, HCAs and PAHs have been found to be mutagenic—that is, they cause changes in DNA that may increase the risk of cancer.

  3. I’d really appreciate a simpler turkey or beef recipe as I haven’t tried those yet as they are quite confusing. An English breakfast one could also be good! Thanks for the vids,they’re all great!

  4. Notification squad rolling in thirty minutes late! haha

    I'm actually super glad you posted these – I'm going to be cooking some stuff for a coworker and his wife after he goes through a triple Bypass surgery on Tuesday, so I might have to bring them over a bunch of these! Do you think these will freeze/thaw well?

    Thanks!

  5. Super job, guys. However, for the fajitas, avocado does not work for meal prep — except for maybe one day. It browns! No matter what I do (use lemon, make it into guacamole) it still browns very quickly! 🙁 Also, for the nuggets, any reason not to skip the rather tedious dredging process and rather coat them all at once using a zip-top bag and shake method? (shake it all — the egg and breading together)

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