High-Protein Meal Prep Part 3 | Chicken & Veggies

Don’t know what to cook for work lunches after the long weekend? Don’t worry I got you! This marinated flavourful chicken thigh will make you the envy of the office. Save for later.

Serves: 4

Prep Time: 15 mins

Cook Time: 25–30 mins

Per Serving:

Calories: 430

Protein: 40g | Fat: 13g | Carbs: 35g

Ingredients

• 600g chicken thigh fillets, raw, trimmed, diced

• 750g Spud Lite potatoes, chopped into cubes

• 300g frozen peas, rinsed under warm water

• 2 bunches broccolini, ends trimmed

• 1 tbsp Greek yoghurt (low-fat or full-fat)

• 1 tbsp curry powder

• 1–2 tsp sriracha (adjust to taste)

• Salt, pepper, and olive oil spray

Instructions

Step 1: Marinate the Chicken

1. In a bowl, combine chicken thighs with Greek yoghurt, curry powder, and sriracha.

2. Mix well, cover, and marinate in the fridge for at least 30 minutes (or overnight).

Step 2: Cook the Potatoes

Option A – Oven:

1. Preheat oven to 200°C (fan forced).

2. Spread cubed potatoes on a lined tray, spray with olive oil, season with salt.

3. Roast for 25–30 mins, flipping halfway, until golden and soft.

Option B – Air Fryer:

1. Air fry potatoes at 200°C for 20–25 mins, shaking halfway and spraying with olive oil spray.

Step 3: Cook the Chicken

Option A – Oven:

1. Place marinated chicken on a lined tray or in a baking dish.

2. Bake at 200°C for 20–25 mins, or until golden and cooked through.

Option B – Air Fryer:

1. Air fry at 200°C for 16–18 mins, flipping halfway, until golden and cooked through.

Step 4: Cook Broccolini & Peas

1. Grill or pan-fry broccolini with a little spray oil until lightly charred (about 5 mins).

2. Steam or microwave peas until hot and tender (about 2–3 mins). Or use frozen if freezing or storming in fridge for later

To Serve:

Divide evenly into 4 meal prep containers:

• 150g cooked chicken

• 190g roasted potatoes

• 75g peas

• Grilled broccolini (1/2 bunch per container)