Budget High Protein Chicken Meal Prep (Under $15, 5-Day Grocery List Included)
A five-day high-protein chicken meal prep that costs under $15 total and delivers 30+ grams of protein per serving. This budget-friendly recipe uses affordable chicken thighs, seasonal vegetables, and a Greek yogurt sauce to create satisfying dinners that take just one hour of active prep time on Sunday.
Equipment
- large skillet
- small bowl
- whisk
- measuring spoons
- meat thermometer
- airtight containers
Ingredients
- 3 lbs boneless skinless chicken thighs
- 1 cup plain nonfat Greek yogurt
- 2 lbs sweet potatoes
- 1 large head broccoli
- 1 large red bell pepper
- 1 medium zucchini
- 1 can (15 oz) black beans
- 2 cups low-sodium chicken broth
- 2 tablespoons olive oil
- 2 tablespoons lemon juice
- 2 minced garlic cloves
- 1 teaspoon garlic powder
- 1 teaspoon paprika
- 1 teaspoon cumin
- 1/2 teaspoon salt
- 1/4 teaspoon black pepper
- White vinegar (optional)
Instructions
- Step 1: Cut chicken thighs into uniform two-inch pieces and pat dry. Mix garlic powder, paprika, cumin, salt, and pepper. Coat chicken evenly with seasoning.
- Step 2: Heat 2 tablespoons olive oil in large skillet over medium-high heat. Sear chicken 4-5 minutes per side in batches until golden. Transfer to plate.
- Step 3: Add diced bell pepper and zucchini to same pan. Stir for 3-4 minutes until softened.
- Step 4: Add 1 pound cubed sweet potatoes and 2 cups chicken broth. Bring to simmer, reduce heat to medium. Return chicken to pan, cover, and cook 15-18 minutes until sweet potatoes are tender and chicken reaches 165°F.
- Step 5: While cooling, whisk together Greek yogurt, lemon juice, garlic cloves, cumin, and salt. Let chicken mixture cool 10 minutes.
- Step 6: Gently stir yogurt sauce into cooled chicken mixture. Divide into 5 containers, topping each with 1/4 cup warmed black beans.
Notes
Store in airtight containers on coldest part of refrigerator for 4-5 days. Chicken thighs cost 30-40% less than breasts and stay juicier when cooked ahead. Prep vegetables night before to cut Sunday prep time in half. Can freeze half the portions for Thursday-Friday meals to add variety. If using chicken breasts instead of thighs, reduce cooking time by 3-4 minutes. Per serving macros: 34g protein, 28g carbs, 12g fat, 385 calories.