Ultimate High Protein Meal Prep (you can eat cold)

Ingredients

• 300 g Dry Pasta (any short pasta shape, such as rotini or penne)
• 500 g Pre‑Cooked Chicken (shredded or bite‑size pieces; can substitute with cooked chicken breast you make yourself)
• 1 medium Cucumber (seeded and diced)
• 1 medium Capsicum (Bell Pepper) (any colour, diced)
• 1 medium Tomato (diced)
• 500 g Fat‑Free Greek Yogurt (plain, unsweetened)
• 100 g Smoky Chipotle Mayo (store‑bought; can replace with regular mayo + chipotle powder)
• 5 large Eggs (hard‑boiled, peeled)
• to taste Salt
• to taste Black Pepper

Instructions

1. Cook the Pasta

   Fill a large pot with water, bring to a rolling boil using a kettle to speed up the process, add a pinch of salt, then add 300 g dry pasta. Stir once, then cook for 10‑12 minutes until al dente.

   Time: PT12M

   Temperature: Boiling

2. Boil the Eggs

   Place 5 large eggs in a saucepan, cover with cold water, bring to a gentle boil, then reduce to a simmer and cook for 5‑7 minutes for hard‑boiled yolks.

   Time: PT7M

   Temperature: Boiling

3. Cook the Chicken (If Using Raw)

   If you prefer to cook your own chicken, heat a skillet over medium heat, add a drizzle of oil, then add 500 g chicken breast cut into bite‑size pieces. Season with salt, pepper and a pinch of paprika. Cook, stirring occasionally, for 7‑8 minutes until no pink remains.

   Time: PT8M

   Temperature: Medium

4. Prepare the Vegetables

   While the pasta and eggs are cooking, dice the cucumber, capsicum and tomato into bite‑size pieces.

   Time: PT5M

5. Make the Yogurt‑Chipotle Sauce

   In a mixing bowl combine 500 g fat‑free Greek yogurt with 100 g smoky chipotle mayo. Stir until smooth. Taste and adjust salt or pepper if needed.

   Time: PT2M

6. Drain and Cool the Pasta

   When the pasta is al dente, drain it in a colander and rinse briefly with cool water to stop cooking. Transfer to a large bowl.

   Time: PT2M

7. Assemble the Salad

   To the bowl with pasta add the diced cucumber, capsicum, tomato, 500 g pre‑cooked (or freshly cooked) chicken, and the yogurt‑chipotle sauce. Toss gently until everything is evenly coated.

   Time: PT5M

8. Portion and Finish

   Divide the salad evenly into five meal‑prep containers. Peel the boiled eggs, slice each in half and place one half on top of each container. Sprinkle with a pinch of salt and pepper.

   Time: PT5M

Nutrition Facts

Calories

602

Protein

54 g

Carbohydrates

52 g

Fat

19 g

Fiber

1 g

Ingredient Substitutions

• Instead of Dry Pasta: Whole‑wheat pasta, High‑protein pasta
• Instead of Pre‑Cooked Chicken: Cooked chicken breast, Canned tuna, Firm tofu
• Instead of Cucumber: Zucchini (peeled), Celery
• Instead of Capsicum (Bell Pepper): Red onion, Roasted red pepper strips
• Instead of Tomato: Cherry tomatoes (halved), Canned diced tomatoes (drained)
• Instead of Fat‑Free Greek Yogurt: Low‑fat plain yogurt, Cottage cheese (blended)
• Instead of Smoky Chipotle Mayo: Regular mayo with chipotle seasoning, Spicy sriracha mayo
• Instead of Eggs: Hard‑boiled quail eggs, Tofu cubes (for vegans)
• Instead of Salt: Sea salt, Kosher salt
• Instead of Black Pepper: White pepper, Paprika

Equipment Needed

• Large Pot
• Kettle
• Saucepan
• Cutting Board
• Chef's Knife
• Mixing Bowl
• Colander
• Measuring Cups/Scale
• Meal‑Prep Containers (5)

Critical Steps — Do Not Skip

• Cook pasta al dente – overcooked pasta becomes mushy when stored.
• Ensure chicken (if cooked from raw) reaches 165 °F to avoid foodborne illness.
• Boil eggs for the correct time and cool quickly to prevent over‑cooking.

Chef Tips from the Video

• Add a handful of fresh herbs (parsley or dill) to brighten the flavor.
• Use whole‑wheat or legume‑based pasta for extra fiber and protein.
• For a vegetarian version, replace chicken with canned chickpeas or grilled halloumi.

Troubleshooting

Storage

Refrigerator: Up to 4 days if using pre‑cooked chicken; 3‑4 days if you cooked the chicken yourself.

Freezer: Not recommended – texture of pasta and fresh veggies deteriorates.

Room temperature: Do not store at room temperature for more than 2 hours.

Make-Ahead Tips

• Store the sauce separately if you prefer a drier salad texture.
• Re‑mix the salad before eating to redistribute the dressing.
• If you need to keep the meals longer than 4 days, freeze the chicken separately and add fresh veggies when ready to eat.

Frequently Asked Questions