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One whole chicken for a weeks worth of meals on a budget!

Meal prepping with a whole chicken is a great way to save time and money while enjoying a variety of delicious and nutritious meals. Here's a meal prep plan using a whole chicken:


  • 1 whole chicken

  • Olive oil

  • Salt and pepper

  • Your favorite herbs and spices

  • Vegetables (seaonal, what is on sale, extra from the garden, etc)

  • Rice or quinoa

  • Herbs (e.g., parsley, thyme)

  • Lemon (optional)

Day 1: Roast Chicken

  1. Roast Chicken: Season the whole chicken with olive oil, salt, pepper, and your favorite herbs. Roast it in the oven until fully cooked. Serve with roasted vegetables on the side.

Day 2: Chicken and Vegetable Stir-Fry

  1. Shred Leftover Chicken: Use the remaining roasted chicken, shred it, and set it aside.

  2. Vegetable Stir-Fry: Sauté a mix of colorful vegetables (bell peppers, broccoli, snap peas) in a wok or skillet. Add the shredded chicken and your favorite stir-fry sauce. Serve over rice or quinoa.

Day 3: Chicken Salad

  1. Chicken Salad: Create a refreshing chicken salad with shredded chicken, mixed greens, cherry tomatoes, cucumber, and a light vinaigrette dressing.

Day 4: Chicken and Rice Soup

  1. Chicken Broth: Use the chicken carcass to make a flavorful broth. Simmer it with water, onions, carrots, and celery. Strain the broth, discarding the solids. Any additional broth can be saved and used for other recipes.

  2. Chicken and Rice Soup: Cook rice in the chicken broth, add shredded chicken, and vegetables. Season with salt, pepper, and fresh herbs.

Day 5: Chicken Quesadillas

  1. Quesadillas: Shred the remaining chicken and use it as a filling for quesadillas. Add cheese, sautéed bell peppers, and onions between tortillas. Cook until the cheese is melted.

Day 6: Chicken and Vegetable Pasta

  1. Pasta Dish: Cook your favorite pasta. Sauté the shredded chicken with vegetables like cherry tomatoes and spinach. Toss with the pasta and a drizzle of olive oil.

Day 7: Chicken Fried Rice

  1. Fried Rice: Sauté cooked rice with leftover shredded chicken, mixed vegetables, and soy sauce. Optionally, add a beaten egg for extra protein.

Additional Tips:

  • Portion Control: Divide meals into individual containers for easy grab-and-go lunches or dinners.

  • Refrigerate and Freeze: Store a few portions in the refrigerator for immediate consumption and freeze the rest for later use.

  • Creative Seasoning: Experiment with different herbs, spices, and sauces to keep the flavors interesting throughout the week.

This meal prep plan maximizes the use of a whole chicken, providing a variety of tasty and nutritious meals for the entire week. If you have a larger family, just cook additional chicken(s) and follow the same recipe plan.

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