Simple High Protein Meal Prep (you can eat cold)

Ingredients

• 600 g Chicken Breast (raw weight, cut into bite‑size pieces)
• 240 g Protein Pasta (any high‑protein or regular durum wheat pasta)
• 1 piece Cucumber (medium, diced)
• 1 piece Bell Pepper (any colour, diced)
• 2 pieces Tomatoes (medium, chopped)
• 300 g Fat‑Free Greek Yogurt (plain, unsweetened)
• 80 g Garlic (minced (about 4–5 cloves))
• 5 g Paprika (ground, for seasoning chicken and dressing)
• 5 g Salt (to season pasta water and chicken)
• 10 ml Olive Oil Spray (light coating for the pan)

Instructions

1. Weigh and Prep Ingredients

   Zero out the kitchen scale, then weigh 600 g chicken breast, 240 g protein pasta, 300 g Greek yogurt, 80 g garlic, and the vegetables. Dice cucumber, bell pepper and tomatoes.

   Time: PT5M

2. Cook Pasta

   Bring a large pot of salted water to a rolling boil, add the pasta and cook according to package directions (usually 8‑10 min) until al dente. Drain and rinse briefly with cold water to stop cooking.

   Time: PT10M

   Temperature: boiling

3. Season and Cook Chicken

   While the pasta cooks, heat the pan over medium‑high heat, spray lightly with olive oil, then add the chicken pieces. Sprinkle with paprika, salt and pepper. Cook, stirring occasionally, until the chicken is no longer pink and reaches an internal temperature of 165 °F (74 °C), about 8‑10 min.

   Time: PT10M

   Temperature: medium‑high (≈375°F)

4. Make Yogurt Garlic Dressing

   In a large mixing bowl combine 300 g fat‑free Greek yogurt, 80 g minced garlic, a pinch of paprika, and a pinch of salt. Stir until smooth.

   Time: PT5M

5. Combine All Components

   Add the cooked pasta, sautéed chicken, diced cucumber, bell pepper and tomatoes to the bowl with the dressing. Toss gently until everything is evenly coated.

   Time: PT5M

6. Port and Store

   Divide the salad into four airtight containers (approximately 350 g each). Store in the refrigerator and consume within three days.

   Time: PT5M

Nutrition Facts

Calories

495

Protein

57 g

Carbohydrates

50 g

Fat

10 g

Fiber

5 g

Ingredient Substitutions

• Instead of Chicken Breast: Chicken Tenderloins, Pre‑cooked rotisserie chicken
• Instead of Protein Pasta: Whole‑wheat pasta, Legume‑based pasta
• Instead of Cucumber: Zucchini
• Instead of Bell Pepper: Red onion, Carrot
• Instead of Tomatoes: Cherry tomatoes, Canned diced tomatoes (drained)
• Instead of Fat‑Free Greek Yogurt: Low‑fat plain yogurt, Cottage cheese blended
• Instead of Garlic: Garlic powder (1 tsp)
• Instead of Paprika: Smoked paprika, Cayenne pepper (use less)
• Instead of Salt: Sea salt, Kosher salt
• Instead of Olive Oil Spray: Cooking spray, Canola oil (sprayed)

Equipment Needed

• Digital Kitchen Scale
• Large Pot
• Frying Pan
• Mixing Bowl
• Wooden Spoon or Spatula
• Tongs (optional)
• Measuring Spoons (optional)

Critical Steps — Do Not Skip

• Weigh raw chicken and pasta for accurate macros.
• Season chicken before cooking to build flavor.
• Cook chicken to an internal temperature of 165 °F.
• Rinse pasta with cold water to prevent over‑cooking and sticking.

Chef Tips from the Video

• Sprinkle a pinch of salt into the pasta water; it not only seasons but also reduces stickiness.
• Use an oil spray instead of pouring oil to keep calories low while still preventing the chicken from sticking.
• Let the finished salad rest for a few minutes; the dressing penetrates the pasta and chicken for better taste.

Troubleshooting

Storage

Refrigerator: Up to 3 days in airtight containers.

Freezer: Not recommended; texture of pasta and yogurt changes.

Room temperature: Do not leave out longer than 2 hours.

Make-Ahead Tips

• Cook chicken in bulk and store separately; add to salad just before serving.
• Prepare the yogurt dressing a day ahead; it thickens and flavors improve.
• If you plan to freeze, keep pasta and dressing separate and combine after thawing.

Frequently Asked Questions