61g Protein Meal Prep For The Week

Ingredients

• 1 Large Onion (brown or yellow, ends trimmed, peeled and thinly sliced)
• 2 Bell Peppers (any colors, seeded, pith removed, thinly sliced)
• 5 cloves Garlic (crushed; 2 for chicken, 3 for vegetables)
• 130 g Cheddar Cheese (sharp, freshly grated)
• 800 g Boneless Skinless Chicken Breast (butterflied and sliced into thin strips)
• 250 g Macaroni or Shell Pasta (dry weight)
• 5 tsp Smoked Paprika
• 3 tsp Dried Oregano
• 2.5 tsp Ground Cumin
• 3 tsp Garlic Powder
• 1.5 tsp Onion Powder
• 1 tbsp Honey (optional, adds caramelization)
• 1.5 cup Full Milk (or light milk)
• 150 g Light Cream Cheese (softened)
• 1 tbsp Unsalted Butter (14 g, cut into cubes)
• 2 tbsp Neutral Oil (for sautéing; can be spray oil)
• to taste Salt
• to taste Black Pepper (cracked)

Instructions

1. Boil Water for Pasta

   Fill a large pot with water, place over high heat, and bring to a rolling boil.

   Time: PT5M

2. Prep Vegetables

   Trim and thinly slice the onion, remove seeds and slice the bell peppers thinly, and mince all five garlic cloves (set aside 3 for the veg, 2 for the chicken).

   Time: PT10M

3. Grate Cheddar Cheese

   Using the large side of a box grater, grate the cheddar cheese into a bowl.

   Time: PT3M

4. Butterfly and Slice Chicken

   Place each chicken breast on a cutting board, slice horizontally to butterfly, then cut each half into thin strips (or dice if preferred).

   Time: PT5M

5. Cook Pasta

   Add 250 g macaroni to the boiling water, cook 2 minutes less than package directions, then drain, reserving about ½ cup of pasta water.

   Time: PT8M

6. Sauté Vegetables

   Heat 1 tbsp neutral oil in the large skillet over high heat. Add onion and bell peppers, season with salt and 10 cracks of black pepper, and sauté 6–7 minutes until golden and softened.

   Time: PT7M

7. Add Garlic and Spices to Veg

   Stir in the 3 minced garlic cloves, 2 tsp smoked paprika, 1.5 tsp dried oregano, 1 tsp ground cumin, 1 tsp garlic powder, and a pinch more salt. Cook 1 minute until fragrant.

   Time: PT1M

8. Transfer Veg to Bowl

   Remove the seasoned vegetables from the pan and set aside in a mixing bowl.

   Time: PT1M

9. Cook First Batch of Chicken

   Add 1 tbsp oil to the same pan, heat over high heat, then add half of the chicken strips in a single layer. Season with salt, cook 2–3 minutes until no longer pink.

   Time: PT3M

10. Cook Second Batch and Add Remaining Flavors

    Remove first batch, repeat with remaining chicken. Add the remaining 2 garlic cloves, 3 tsp smoked paprika, 2 tsp garlic powder, 1.5 tsp onion powder, 1.5 tsp dried oregano, 1.5 tsp ground cumin, and optional 1 tbsp honey. Cook 1 minute, then turn off heat.

    Time: PT4M

11. Combine Chicken with Veg

    Add two‑thirds of the reserved vegetable mixture to the cooked chicken, toss gently off the heat.

    Time: PT1M

12. Make Creamy Sauce

    Return the pan to low heat. Stir in 1.5 cups milk, 150 g light cream cheese, and 1 tbsp butter. Whisk continuously for about 1 minute until smooth and slightly thickened.

    Time: PT1M

    Temperature: low

13. Add Cheddar and Season

    Stir in the grated cheddar cheese until fully melted. Taste and adjust salt and cracked black pepper as needed.

    Time: PT2M

14. Combine Pasta and Remaining Veg

    Add the drained macaroni and the remaining vegetable mixture (optional) to the sauce. Fold gently over low heat or off the heat until everything is evenly coated. Adjust consistency with reserved pasta water if needed.

    Time: PT3M

15. Portion and Store

    Allow the dish to cool 15–20 minutes, then divide evenly into five 750 ml meal‑prep containers. Store in the refrigerator up to 4 days or freeze for up to 3 months.

    Time: PT5M

Nutrition Facts

Calories

620

Protein

62 g

Carbohydrates

45 g

Fat

22 g

Fiber

4 g

Ingredient Substitutions

• Instead of Bell Peppers: red pepper flakes for flavor (no veg)
• Instead of Garlic: garlic paste, garlic powder (1 tsp)
• Instead of Cheddar Cheese: Monterey Jack, light cheddar
• Instead of Boneless Skinless Chicken Breast: boneless skinless chicken thighs
• Instead of Macaroni or Shell Pasta: gluten‑free pasta, penne
• Instead of Smoked Paprika: regular paprika, chipotle powder (less)
• Instead of Dried Oregano: Italian seasoning
• Instead of Ground Cumin: cumin seeds (ground)
• Instead of Garlic Powder: granulated garlic
• Instead of Onion Powder: additional fresh onion
• Instead of Honey: maple syrup, agave nectar
• Instead of Full Milk: unsweetened almond milk (for dairy‑free)
• Instead of Light Cream Cheese: regular cream cheese, vegan cream cheese
• Instead of Unsalted Butter: olive oil, ghee
• Instead of Neutral Oil: canola oil, vegetable oil
• Instead of Salt: sea salt
• Instead of Black Pepper: white pepper

Equipment Needed

• Large Pot
• Large Skillet or Frying Pan
• Cutting Board
• Chef's Knife
• Box Grater
• Measuring Cups and Spoons
• Mixing Bowl
• Spatula or Wooden Spoon
• Tongs (optional)
• Meal‑Prep Containers (5 × 750 ml) (optional)

Critical Steps — Do Not Skip

• Slice chicken breast into very thin strips to ensure quick browning and even cooking.
• Do not overcrowd the pan when sautéing vegetables or cooking chicken; use batches.
• Keep the sauce on low heat to prevent cream cheese from curdling.
• Adjust sauce thickness with reserved pasta water rather than adding extra milk.

Chef Tips from the Video

• Freshly grated cheese melts more smoothly than pre‑shredded varieties.
• For extra smoky flavor, use a smoked cheese or add a pinch of chipotle powder.
• Toast the spices briefly with the vegetables to unlock deeper aroma.

Troubleshooting

Storage

Refrigerator: Up to 4 days in airtight containers.

Freezer: Up to 3 months; thaw overnight in fridge before reheating.

Room temperature: Not recommended; risk of bacterial growth.

Make-Ahead Tips

• Cool the dish completely before sealing containers to prevent condensation.
• Portion the sauce separately if you prefer a drier mac and cheese after reheating.
• Reheat gently on the stovetop with a splash of broth to restore creaminess.

Frequently Asked Questions