This Meal Prep Has 70g of Protein and Tastes Like a Cheat Meal

Introduction

In this tutorial, you will learn how to prepare a delicious meal that is not only satisfying but also high in protein, making it perfect for meal prep. This dish features crispy chicken, creamy mac and cheese, and a zesty chili yogurt sauce, all packed with 70g of protein per serving. Follow the step-by-step instructions to whip up this healthy yet indulgent meal.

Step 1: Prepare the Crispy Chicken

To achieve crispy chicken without deep frying, follow these steps:

1. Ingredients Needed:

   • 900g chicken breast, butterflied
   • 2 tsp onion powder
   • 2 tsp garlic powder
   • 2 tsp smoked paprika
   • 125g panko bread crumbs
   • 3 eggs
   • Spray oil
   • Salt and pepper

2. Coating the Chicken:

   • In a bowl, mix the onion powder, garlic powder, smoked paprika, salt, and pepper.
   • In another bowl, beat the eggs.
   • Dip each chicken breast into the spice mix, then the eggs, and finally coat with panko bread crumbs.

3. Cooking the Chicken:

   • Preheat your air fryer to about 200°C (400°F).
   • Spray the coated chicken lightly with oil to help it crisp up.
   • Cook for 12-15 minutes, flipping halfway through, until golden and cooked through.

Step 2: Make the High-Protein Mac and Cheese

Next, prepare the creamy mac and cheese that complements the chicken.

1. Ingredients Needed:

   • 400g high protein pasta of choice
   • 375ml low-fat milk
   • 100g cheddar cheese
   • 75g low-fat mozzarella cheese
   • 4 lite cheese slices
   • 2 tsp Dijon mustard
   • Salt and pepper

2. Cooking the Pasta:

   • Cook the high protein pasta according to package instructions until al dente. Drain and set aside.

3. Making the Cheese Sauce:

   • In a saucepan over low heat, combine the low-fat milk and the cheeses (cheddar, mozzarella, and lite cheese slices).
   • Stir continuously until the cheese melts and the sauce thickens.
   • Add the Dijon mustard, salt, and pepper, mixing well. Combine the cooked pasta with the cheese sauce.

Step 3: Prepare the Chili Yogurt Sauce

This sauce adds a spicy kick to your meal.

1. Ingredients Needed:

   • 2/3 cup high protein Greek yogurt
   • 1 tbsp chili sauce of choice
   • Salt to taste

2. Mixing the Sauce:

   • In a bowl, combine the Greek yogurt and chili sauce.
   • Add salt to taste and mix until well combined.

Step 4: Assemble Your Meal Prep Containers

Now it’s time to pack your meal for the week.

1. Portioning:

   • Divide the mac and cheese evenly among your meal prep containers.
   • Top each portion with a piece of crispy chicken.
   • Add a spoonful of the chili yogurt sauce on the side or on top.

2. Storage:

   • Seal the containers and store them in the fridge. This meal can be enjoyed throughout the week.

Conclusion

You've successfully prepared a high-protein, delicious meal that feels like a cheat day. With crispy chicken, creamy mac and cheese, and a zesty chili yogurt sauce, it’s perfect for meal prep. Remember to customize the spices and sauces to suit your taste. Enjoy your healthy meals without sacrificing flavor! Consider experimenting with other high-protein ingredients or sauces in future meal preps.