Recipes

Chicken Breast 4 Ways | Take Your Meal Prep From Zero To Hero

A week’s worth of plain chicken and rice may seem like a good idea on Sunday evening when you’re just trying to get your meal prep out the way, so you can get back to the sofa. Inevitably though, by Tuesday lunch time you’ll be regretting your decision and eyeing up what’s on the special board in the office canteen.

Try spicing things up a little.

Check out these four super-simple ideas for how you can liven up your chicken breasts — they’ll literally only add a few extra minutes to your prep time, but will make a world of difference in terms of flavour and enjoyment.

Give your meal prep the TLC it deserves, and your future self will be thankful.

Makes: 4

Ingredients

  • 4 chicken breasts
  • 1 tsp. 100% Coconut Oil
  • Salt and pepper
  • Thyme
  • ½ lemon (sliced)
  • 1 tsp. Cajun spice
  • 1 tbsp. wholegrain mustard
  • 1 tbsp. honey
  • 1 tsp. pesto
  • 3 sundried tomatoes
  • 3 slices of fresh mozzarella

Method

1. Preheat your oven to 180°C and prepare a baking tray by lining with greaseproof paper.

2. Place each chicken breast onto the tray, rub with a little coconut oil and lightly season with salt and pepper to taste.

3. For the first chicken breast, sprinkle with thyme and place the slices of lemon on top.

4. For the second, sprinkle the Cajun spice over the top and lightly rub in with your fingers.

5. For the third, spread the mustard over the top, using the back of the teaspoon to evenly cover the chicken breast. Then drizzle with honey.

6. For the final chicken breast, use a teaspoon to rub the pesto over the top, then place the sundried tomatoes and mozzarella slices on top.

7. Bake the chicken breasts for 30 minutes, then remove the tray from the oven and let cool.

8. Add each breast into a Klick Box along with your favourite veggies and sides, ready for your lunches.

Top tip: you can freeze these meals if you want them to keep for longer.

Nutritional info per chicken breast:

Thyme & Lemon

Kcal: 215

Protein: 42g

Carbs: 2g

Fat: 4g

Honey & Mustard

Kcal: 281

Protein: 42g

Carbs: 17g

Fat: 5g

Cajun

Kcal: 208

Protein: 42g

Carbs: 0g

Fat: 4g

Pesto & Mozzarella

Kcal: 538

Protein: 62g

Carbs: 3g

Fat: 30g

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Lauren Dawes

Lauren Dawes

Writer and expert

Lauren is an English Literature graduate originally from the South. She’s always loved swimming, has discovered the power of weight training over the past few years, and has lots of room for improvement in her weekly hot yoga class.

On the weekends she’s usually cooking or eating some kind of brunch, and she enjoys trying out new recipes with her housemates – especially since shaking off student habits, like mainly surviving off pasta. Above all, she’s a firm believer in keeping a balance between the gym and gin.

Find out more about Lauren’s experience here.


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