My favorite protein to prep? Shredded chicken. Boring, shredded chicken. Nothing fancy, just simple chicken. Why, you may ask, is this my favorite thing to prep? Because it is a blank canvas. It’s just the base that I can play with throughout the week. One thing that holds so many people back from meal prepping, is the fact that they think if they meal prep, it will be the exact same thing every day for a week. That it will be dried out and hard to stomach by the end of the week. Well, sometimes it is, so what we need to do is to figure out how to make these meals something that you will actually enjoy and look forward to throughout the week.
This week, one of my ProCoach cohorts is working on eating protein at every meal, hitting their protein goals throughout the day, and keeping an eye on portion sizes to make sure they stay on track. Eating protein at every meal is not necessarily difficult, but I wanted to incorporate this habit into this week’s recipe. So this week, I have several meals made up with the same base shredded chicken breasts. Now – these are only three of the hundreds of meals you can create with this. These are just a few that I played with this week. So listed below are recipes for:
Crock Pot Shredded Chicken Breasts (BASE)
Buffalo Chicken Quinoa Bowl
Pesto & Avocado Chicken Salad Sandwich
First up, we have the recipe for the base, which is the basic crock-pot shredded chicken. This recipe is super easy, and the shredded chicken, when stored properly, does not dry out over the course of the week, which is key!
CROCK POT SHREDDED CHICKEN BREASTS
3lbs Chicken Breast (about 4 large)
1c. Chicken Broth
1t Garlic Powder
1t Onion Powder
- Place chicken breasts in crock pot, pour chicken broth and seasonings over chicken.
- Cook on low for 6-8 hours or high for 2-4 (low usually keeps the chicken juicier)
- Remove chicken from crock pot and shred chicken with two forks.
- Allow chicken to cool and store in an air tight container in the refrigerator
BUFFALO CHICKEN QUINOA BOWL
Using the shredded chicken that you so conveniently already have in the fridge…putting together the rest of this bowl is a breeze!
4oz. Shredded chicken
1/3c. Black Beans – cooked & drained
1/4 Avocado – medium
1/2c. kale (I lightly sautéed mine in a little coconut oil to soften it up)
1/4c. Corn – Steamed
1/2c. Quinoa – cooked (I used quinoa brown rice blend)
1/3c. Cherry Tomatoes -chopped with red onion, s&p
Garnish: Shredded Cheese & chopped cilantro
Frank’s Red Hot
This made for a HUGE bowl, obviously you can cut the amounts in half, I had some leftovers from this.
- Sautee Kale in pan, once it starts to soften up & wilt a little, set aside. Add the chicken to the pan with butter & Franks and toss to mix together. Heat on medium to low to reheat chicken with the sauce.
- Steam corn, rinse beans, slice up avocado and set aside.
- Prep tomatoes – quarter them, add finely chopped red onion and season with S&P, set aside.
- Cook Quinoa, add to the bowl, add the rest of the ingredients which have already been prepped
- Garnish with cheese and chopped cilantro.
Here’s my trick with this – it seems like a crazy amount of prep work, but I find success by having a lot of this stuff prepped ahead of time, or finding little shortcuts. Here are two of my no-so-secret tips that make recipes like this really easy – and just a matter of scooping things into a bowl.
- I usually have a couple cans of black beans rinsed and ready to go & also a jar of chopped super chunky “Salsa” (like the one above) in my fridge at all times- I put them with my eggs, on my salads, in bowls like this, burritos, just plain as a snack, the options are endless
- I buy individual quinoa cups that microwave for 1 minute…because it’s one ofthosethings I despise cooking, and I love eating it…this makes it easier for me to stay on track!
Pesto & Avocado Chicken Salad Sandwich
I made this as an open-face sandwich that I melted cheese on, but I have also had this as a cold chicken sandwich in a pita pocket, which works well when bringing it on the go, or even mixed into a salad!
4oz. shredded chicken
1/3 avocado – medium
1T finely chopped red onion
2T Basil Pesto
2T Whole Grain Honey Mustard (homemade)
1/3c. Kale – chopped (very lightly sautéed if desired)
2 slices Ezekiel bread – toasted
Sliced Cheddar Cheese – optional
- Preheat oven to 350º
- Add Chicken, pesto, red onion, avocado to bowl and mix until completely combined.
- Toast bread, spread honey mustard, then stack kale, and then chicken mix.
- Top with cheese if you want
- Bake in the oven until cheese starts to melt – about 3-5 minutes, then broil for 1-2 minutes to finish it off.
- As mentioned above – this chicken salad is delicious, and is so yummy warm or cold! A great alternative to a heavy mayo chicken salad!
So I’m not going to write up a recipe for tacos…because I assume you have made them
before, but I AM going to include a recipe for homemade taco seasoning that I’ve been using for years. Tacos are pretty simple – add what you like, keep it fresh and delicious, and enjoy them – because tacos are one of the greatest things ever created, and always feel like a fun, exciting treat, even when they are SUPER healthy! I’ve never met anyone who isn’t amped up when they talk about having tacos for dinner. So if you haven’t already, start making your taco seasoning!
INGREDIENTS: (this will last you for a while…not just for one night of tacos – well, maybe, I don’t know how many tacos you plan on eating)
2T Chili Powder
1/2t Garlic Powder
1/2t Onion Powder
1/2t Crushed Red Pepper
2t Ground Black Pepper