5-Day Chicken Dinner Plan
Welcome to my special zone dedicated to helping you and your family enjoy high-protein, well-balanced meals on a budget. Food has always been a passion of mine and I’m excited to share easy and delicious recipes and meal planning ideas. Meal prepping can often seem like a daunting task, especially when you're trying to feed a family and cater to different tastes. That’s why Athena and I have decided to share some of our go-to meal prep strategies that we use at home to feed our family of six. These recipes are not only budget-friendly but are also crowd-pleasers, even with our pickiest eaters.
In this meal plan , I’m sharing with you a simple and efficient 5-day dinner plan centered around a versatile ingredient—whole chicken. This plan is designed to minimize waste while maximizing flavor and nutritional value. We’ve included family favorites like roasted chicken with veggies, chicken salad wraps, and chicken tacos. These dishes promise to deliver on taste and ease, making your weekly meal prep a breeze.
Each recipe is crafted to ensure that you can enjoy a delicious dinner and then repurpose the leftovers for equally tasty lunch options the next day. From the comforting warmth of chicken soup to the savory quick fix of a chicken stir fry, these meals are tailored to keep everyone at the table happy and healthy. Follow along as we share how to make your meal planning simple, cost-effective, and utterly delicious!
Day 1: Roast Chicken and Veggies
Ingredients:
• 2 whole chickens
• Carrots
• Potatoes
• Onions
• Olive oil
• Salt, pepper, rosemary, thyme
Cooking instructions:
1. Preheat your oven to 375°F (190°C).
2. Season the chickens with olive oil, salt, pepper, rosemary, and thyme.
3. Arrange chopped carrots, potatoes, and onions around the chickens in a roasting pan.
4. Roast for 1.5-2 hours until the chickens are fully cooked.
5. Serve one chicken with the roasted veggies for dinner.
Day 2: Chicken Salad Wraps
Ingredients:
• Leftover roast chicken (shredded)
• Greek yogurt
• Celery
• Grapes (halved)
• Walnuts (optional)
• Whole wheat wraps or lettuce leaves
Cooking instructions:
1. Mix shredded chicken with Greek yogurt, chopped celery, grapes, and walnuts.
2. Serve in whole wheat wraps or lettuce leaves for a healthy lunch or dinner.
Day 3: Chicken and Veggie Stir-Fry
Ingredients:
• Leftover roast chicken (shredded)
• Bell peppers
• Broccoli
• Snap peas
• Soy sauce or coconut aminos
• Garlic
• Ginger
• Brown rice or quinoa
Cooking instructions:
1. Sauté garlic and ginger in a large pan with olive oil.
2. Add bell peppers, broccoli, and snap peas, stir-frying until tender.
3. Add shredded chicken and soy sauce, stirring until heated through.
4. Serve over brown rice or quinoa.
Day 4: Chicken Soup
Ingredients:
• Leftover chicken bones (make broth)
• Leftover chicken meat (shredded)
• Carrots
• Celery
• Onion
• Garlic
• Bay leaves
• Whole wheat pasta or brown rice
Cooking instructions:
1. Simmer chicken bones with water, bay leaves, and leftover veggie scraps for 2-3 hours to make broth.
2. Strain the broth and discard the bones.
3. Sauté chopped carrots, celery, onion, and garlic in a large pot until tender.
4. Add the broth and bring to a boil.
5. Add shredded chicken and whole wheat pasta or brown rice.
6. Simmer until the pasta or rice is cooked.
7. Season with salt and pepper to taste.
Day 5: Chicken Tacos
Ingredients:
• Leftover roast chicken (shredded)
• Whole wheat or corn tortillas
• Salsa
• Avocado
• Lettuce
• Cheese (optional)
• Lime
Recipe:
1. Warm the tortillas in a pan or microwave.
2. Fill tortillas with shredded chicken, salsa, sliced avocado, lettuce, and cheese.
3. Squeeze fresh lime juice over the top before serving.
Shopping List
Protein:
• 4 whole chickens
Veggies:
• Carrots (2 bags)
• Potatoes (1 bag)
• Onions (6-8)
• Bell peppers (3-4)
• Broccoli (2 heads)
• Snap peas (1 bag)
• Celery (2 stalks)
• Lettuce (1-2 heads)
Fruits:
• Grapes (1 bag)
• Avocado (2-3)
• Lime (2-3)
Dairy/Alternatives:
• Greek yogurt (1 large container)
Grains:
• Whole wheat wraps or lettuce leaves (1 pack)
• Whole wheat pasta or brown rice (1 pack)
• Whole wheat or corn tortillas (1 pack)
Pantry Staples:
• Olive oil
• Salt
• Pepper
• Rosemary
• Thyme
• Soy sauce or coconut aminos
• Garlic (1-2 bulbs)
• Ginger (1 piece)
• Bay leaves
• Salsa
• Walnuts (optional)
• Cheese (optional)
Pro Tips:
• Use the remaining chicken bones and scraps to make an extra batch of broth to freeze for future use.
• Add any other favorite veggies to these recipes to mix things up and keep it interesting.
Stay strong, stay healthy, and keep pushing forward! Enjoy your meals, Coach Mush.
