Grilled
Grilled Chicken Breast Meal Prep
This is the base recipe worth memorizing for anyone building a week of high-protein lunches: an all-purpose marinade, a hot grill, and chicken breasts portioned into containers while still warm. Mix and match it with whatever grains and vegetables you're prepping alongside it.
Why you'll love this recipe
- One versatile marinade for endless meal combinations
- Portions cleanly into 4 grab-and-go containers
- High protein, low effort
- Reheats well without drying out
Ingredients
Full ingredient list below — check off items as you shop or cook.
Instructions
- Whisk together the olive oil, lemon juice, garlic, oregano, paprika, salt and pepper in a bowl or zip-top bag.
- Add the chicken breasts, coat evenly, and marinate in the fridge for at least 30 minutes or up to 8 hours.
- Preheat a grill or grill pan to medium-high heat.
- Grill the chicken for 5-6 minutes per side, until well-marked and the internal temperature reaches 165°F (74°C).
- Let rest 5 minutes, then slice or leave whole and divide among 4 meal prep containers with your choice of grains and vegetables.
- Cool completely before sealing containers and refrigerate for up to 4 days.
Tips for success
- Pounding the chicken to even thickness before marinating helps it cook uniformly on the grill.
- Let the chicken cool for about 15 minutes before sealing containers to avoid condensation making everything soggy.
- This marinade works equally well baked at 400°F for 20-22 minutes if you don't have a grill.
- Slice the chicken before storing if you want it to reheat more evenly and go further in salads or wraps.
Frequently asked questions
How long does grilled chicken meal prep last in the fridge?
Properly cooled and stored in an airtight container, it keeps well for up to 4 days.
Can I freeze grilled chicken meal prep?
Yes, sliced or whole grilled chicken freezes well for up to 3 months; thaw overnight in the fridge before reheating.
What should I pair with meal prep chicken?
Roasted vegetables, a grain like rice or quinoa, and a sauce or dressing keep it from tasting repetitive across the week.
How do I reheat it without drying it out?
Reheat gently in the microwave with a damp paper towel over the container, or in a covered skillet with a splash of broth.
Nutrition (per serving)
| Calories | 268 |
| Protein | 35g |
| Carbs | 2g |
| Fat | 13g |
| Sodium | 460mg |
| Sugar | 0g |
Nutrition values are estimates and will vary based on exact ingredients and brands used.
You might also like
GrilledGrilled Cilantro Lime Chicken
Grilled cilantro lime chicken is one of those endlessly useful recipes: the same tangy, herby ma…
GrilledMediterranean Chicken Souvlaki Skewers
Chicken souvlaki skewers are a staple of Greek grilling: cubes of chicken marinated in lemon, ga…
GrilledGrilled BBQ Chicken Breast
The trick to grilled BBQ chicken breast that's both charred and juicy — not scorched and dry — i…