Meal prepping chicken saves time, money, and willpower. Here's how to do it efficiently for the entire week.
The Sunday System
- Buy in bulk — Costco chicken thighs or breasts ($4-5/lb)
- Prep 5 different flavours — same protein, different marinades
- Cook everything at once — sheet pan, grill, or oven
- Portion into containers — glass containers from Costco ($20 for a set)
- Store with grain and vegetable — complete meals ready to grab
Storage Times
| Storage Method | Duration | Best For |
|---|---|---|
| Fridge | 3-4 days | This week's meals |
| Freezer | 2-3 months | Longer-term prep |
| Cooked, in sauce | 4 days fridge | Curries, stews |
| Raw, marinated | 2 days fridge | Same-week cooking |
5 Weekly Marinades
Monday — Lemon Herb: olive oil, lemon, oregano, garlic Tuesday — Teriyaki: soy sauce, mirin, brown sugar, ginger Wednesday — Cajun: paprika, cayenne, garlic, onion powder Thursday — Honey Garlic: honey, soy sauce, garlic, ginger Friday — Mediterranean: olive oil, sun-dried tomato, basil, oregano
Reheating Tips
- Microwave: Damp paper towel over the container, heat in 30-second intervals
- Oven: 350°F for 15 minutes, add a splash of broth
- Stovetop: Medium heat with a splash of broth or water in a covered pan
Cost Breakdown
A typical week of chicken meal prep costs $15-20 for the protein, plus $10-15 for grains and vegetables. That's about $6-7 per meal — less than half the cost of restaurant food and a fraction of delivery apps.
