High Protein Meal Prep Cheaper Than Fast Food

Ingredients

• 1 piece Brown or Red Onion (peeled, thinly sliced then diced)
• 1 piece Bell Pepper (any color, seeded, sliced into strips then diced)
• 1 piece Zucchini (top and tail removed, sliced into thick strips then diced)
• 3 clove Garlic Cloves (crushed and minced)
• 200 g Spanish Chorizo (sliced lengthwise, quartered, then diced)
• 900 g Chicken Breast (butterflied, sliced into strips, then diced into bite‑size pieces)
• 2 tsp Olive Oil (for sautéing)
• 1 tsp Salt (plus extra to taste)
• 1/4 tsp Black Pepper (freshly cracked, about 10 cracks)
• 2 tbsp Tomato Paste (adds depth and color)
• 1 tbsp Smoked Paprika (provides smoky flavor)
• 1 tsp Dried Oregano (Italian dried oregano)
• 300 g Jasmine Rice (washed and drained)
• 600 ml Chicken or Vegetable Stock (low‑sodium preferred)
• 150 ml Cooking Cream (optional, adds creaminess)
• 2 cup Fresh Spinach (optional, adds green color)
• 1 bunch Flat‑Leaf Parsley (roughly chopped, optional garnish)
• 2 tbsp Parmesan Cheese (grated, optional topping)

Instructions

1. Prep Vegetables, Chorizo, and Chicken

   Slice the onion, bell pepper, and zucchini as described, mince the garlic, slice and dice the chorizo, butterfly the chicken breast and cut into bite‑size pieces.

   Time: PT10M

2. Render Chorizo

   Place the cold skillet over medium heat, add the diced chorizo in a single layer, and cook, stirring occasionally, until the pieces are browned and the fat has rendered, about 4 minutes.

   Time: PT4M

   Temperature: medium heat

3. Sear Chicken

   Increase heat to medium‑high, add the diced chicken to the same pan, season with salt and cracked black pepper, and let it sit without moving for 2 minutes to develop a crust, then stir and cook another 2 minutes until about 70 % done.

   Time: PT4M

   Temperature: medium‑high heat

4. Cook Onions

   Reduce heat to medium, add 2 tsp olive oil, then the diced onion with a pinch of salt. Cook, stirring occasionally, until softened and translucent, about 4 minutes.

   Time: PT4M

   Temperature: medium heat

5. Add Zucchini and Bell Pepper

   Add the diced zucchini and bell pepper to the onions, stir, and cook for about 3 minutes until they begin to soften.

   Time: PT3M

   Temperature: medium heat

6. Add Garlic

   Stir in the minced garlic and cook for 30 seconds, just until fragrant.

   Time: PT0.5M

   Temperature: medium heat

7. Build the Flavor Base

   Add tomato paste, smoked paprika, and dried oregano. Stir continuously for 2 minutes to toast the paste and release the spices' aromas.

   Time: PT2M

   Temperature: medium heat

8. Toast the Rice

   Stir in the washed jasmine rice, ensuring each grain is coated with the tomato‑spice mixture. Cook for 1 minute, allowing the rice to toast lightly.

   Time: PT1M

   Temperature: medium heat

9. Simmer the Rice

   Pour in the chicken or vegetable stock, give everything a quick stir, increase heat to high and bring to a boil. Once boiling, place the lid on the pan leaving a small gap for steam to escape, then reduce heat to low and simmer for 12‑14 minutes, stirring once halfway through.

   Time: PT14M

   Temperature: high then low heat

10. Finish with Cream

    Stir in the cooking cream (or omit for a lighter version) and cook for 1 minute until fully incorporated.

    Time: PT1M

    Temperature: low heat

11. Combine All Ingredients

    Return the rendered chorizo and the partially cooked chicken (with any juices) to the pan. Add optional spinach if using. Mix gently over low‑medium heat until the chicken is cooked through and the spinach wilts, about 2 minutes. Adjust seasoning with extra salt and cracked pepper, then fold in grated Parmesan and chopped parsley if desired.

    Time: PT2M

    Temperature: low‑medium heat

12. Cool and Portion

    Allow the dish to rest for about 20 minutes to cool slightly, then divide evenly into five 750 ml meal‑prep containers. Let the containers cool completely before sealing and refrigerating or freezing.

    Time: PT20M

Nutrition Facts

Calories

686

Protein

35 g

Carbohydrates

70 g

Fat

30 g

Fiber

4 g

Ingredient Substitutions

• Instead of Brown or Red Onion: Yellow onion
• Instead of Bell Pepper: any sweet pepper
• Instead of Zucchini: Yellow squash
• Instead of Garlic Cloves: Garlic paste
• Instead of Spanish Chorizo: Smoked sausage
• Instead of Chicken Breast: Turkey breast
• Instead of Olive Oil: Vegetable oil
• Instead of Salt: Sea salt
• Instead of Black Pepper: White pepper
• Instead of Tomato Paste: Tomato sauce
• Instead of Smoked Paprika: Regular paprika + a drop of liquid smoke
• Instead of Dried Oregano: Marjoram
• Instead of Jasmine Rice: Basmati rice
• Instead of Chicken or Vegetable Stock: Water + bouillon cube
• Instead of Cooking Cream: Half‑and‑half, Coconut milk
• Instead of Fresh Spinach: Kale
• Instead of Flat‑Leaf Parsley: Cilantro
• Instead of Parmesan Cheese: Pecorino Romano

Equipment Needed

• Large Skillet or Pot with Tall Sides
• Chef's Knife
• Cutting Board
• Slotted Spoon
• Measuring Cups and Spoons
• Wooden Spoon or Spatula
• Lid for Skillet
• 750 ml Meal‑Prep Containers (optional)

Critical Steps — Do Not Skip

• Rendering the chorizo in a cold pan to develop color and flavor.
• Searing the chicken without overcrowding to achieve a crust.
• Maintaining the correct rice‑to‑stock ratio and partially covering the pan while simmering.
• Adding the cream at the end to avoid curdling.
• Ensuring the chicken finishes cooking after the rice is done to prevent overcooking.

Chef Tips from the Video

• Start the chorizo in a cold pan; the gradual heat release gives a richer color.
• Use jasmine rice for a fragrant, slightly sticky texture that holds the sauce well.
• If you prefer less heat, omit chili and keep the smoked paprika as the main smoky element.
• A splash of cream at the end creates a luxurious mouthfeel without making the dish heavy.

Troubleshooting

Storage

Refrigerator: Up to 4 days in airtight containers.

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

Room temperature: Not recommended; cool to room temperature only briefly before refrigerating.

Make-Ahead Tips

• Cool the dish completely before sealing containers; this prevents excess moisture.
• When reheating, add a splash of stock or water and microwave for 3 minutes, stirring halfway.
• Portioning into individual containers makes for easy grab‑and‑go meals.

Frequently Asked Questions