Meal Prep Recipe – Chicken

This can be used for your lunch or dinner. It is now my go-to meal now that I’m in the process of cutting weight. Although your diet may be different, I weight out my portions according to my necessary caloric intake. This recipe is incredibly simple and incredibly delicious!

Dry Rub Chicken w/ Green Beans


  • Marketside – Garlic & Herb Chicken Breasts (1.5 – 2 lbs)
  • Frozen Steamable Green Beans-long (1 bag = 4 svgs)
  • EVOO or Butter
  • Slap Ya Mama seasoning

Simple as that! If you just purchase regular (unseasoned) chicken breasts, use a dry rub and let set for at least 20 minutes. Combine seasonings in bowl to get an even spread. Use the following to get a similar taste:

  • Salt & Pepper     (2 tbsp or each)
  • Garlic Powder    (2 tbsp)
  • Onion Powder    (2 tbsp)
  • Dried Parsley      (2 tbsp)
  • Dried Oregano    (2 tbsp)
  • Sage                      (1 tbsp)
  • Tumeric                (1 tbsp)

Add more if you begin to run out. You’ll want moderate to full-coverage of seasonings.

Add approx. 4 tbsp of EVOO or butter to pan, bring to med heat. Add chicken breasts and cook thoroughly (6 – 7 minutes each side or until golden brown–no pink center). Set aside and let cool for about 5 minutes before slicing into thin bite-size strips. Cook green beans according to instructions on package, drain. Add 2 tbsp of EVOO or butter and season to your liking, or use 1-2 tbsp of Slap Ya Mama seasoning. BAM!! It’s definitely one of those “go-to” seasonings that contains a little bit of all the necessities.

Again, I prep my meals according to my specific needs and weight out my portions. You may have different needs. Here’s how I plate:

  • 4 oz. Protien (chicken)
  • 3-4 oz. Veggies (green beans)
  • Additional 1.5 – 2 oz. fat source (usually avocado–it’s my favie!)

Total: 5 meals | Calories/meal ≈ 300 | Protein 27g | Fat 18g | Net Carbs 6g | Sugar 6g



Leave a Reply

Fill in your details below or click an icon to log in: Logo

You are commenting using your account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s