Workout Meals

How To Meal Prep – Ep. 1 – CHICKEN (7 Meals/$3.50 Each)

This is a basic, and DELICIOUS, meal prep. Meal prepping saves you time, money, and definitely helps you stay on top of your fitness and health goals. **PLEASE NOTE** This is for 7 days if you are using this meal to replace ONE meal a day. If you want to eat this all day every day, go ahead, but for many people, this will just be a one meal replacement, whether it’s to take to work with you for lunch or so that your dinner is ready when you get home!




Make meal prep easier with these stackable containers:

Want that awesome grill pan? This is the one we have:

You can get that amazing 2 sided cutting board here:

Need a scale to measure your food? This is the one we have:

Splatter screen:


If you are going to eat more than one a day, all can stay in the fridge.
If you are ONLY eating one a day with your other meals, you have 2 options.
1. Cut the recipe in half, or
2. Put some meals in the freezer. Take one out the night before and keep in the fridge to thaw. Store the yogurt sauce in the fridge and add on after you’ve reheated. Reheat in a covered saute pan. Or eat cold 🙂

If you will eat cold, you can add the yogurt topping into each container. If you are going to freeze meals or reheat them out of the fridge, set the yogurt topping aside in the fridge and add on once it’s been reheated!


The idea that steaming broccoli is better for you is a common misconception. Several studies have shown that while cooking can degrade some nutrients, it can enhance the availability of others. As a result, no single cooking or preparation method is superior for preserving 100 percent of the nutrients in a vegetable, and that includes eating vegetables raw. Boiling has been found to be better for carrots, zucchini and broccoli, than steaming, frying or serving them raw. Since the best vegetables are the ones you will actually eat, taste should be the defining factor when you decide on a cooking method.
The best way to get the most out of your vegetables is to enjoy them a variety of ways — raw, steamed, boiled, baked and grilled. If you eat a variety of fruits and vegetables on a regular basis, you don’t have to worry about the cooking method.


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


MACROS per container:
Calories: 487
Fat: 9
Carbohydrates: 40
Protein: 45


Written Recipe:


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  1. I have tried this recipe. It is so simple to prepare and surprisingly tasty and juicy! I followed the suggested proportions and it lasted for a week! I am going to meal prep tonight. Next to try would be the beef patties! :D

  2. For your chicken breast recipe, You could try adding some ginger (which is really good for you) as well as some low sodium soy sauce. Very nice chinese style chicken.

  3. Sorry I don't understand 7 meals for 7 days?? so a meal like this can be frozen for a week o put in the fridge, it not supposed to lose its flavor and the nutritional content?? if it can be done it will be really useful, thanks in advance for anyone who can answer this =)

  4. Hey guys, great videos.
    Did you weigh the chicken before or after cooking? ( i know the packet would give you the weight you just bought)

    The chicken tends to loose about 25% of weight when grilled that way, so your 980g would be somewhere around 735g after cooking. Would you still be weighing out 130 to 140g of chicken after cooking? Won't get 7 meals out of 980 grams any more though! Pls shed some light on this for me.

  5. stem your broccoli instead of putting straight into boiling water so that when you pour the water off your not pouring away your nutrients down the sink, other than that great meal Idea thanks for the video

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