An Italian-inspired, protein-packed meal prep: juicy grilled chicken parmesan with a crisp veggie antipasto salad that stays fresh all week.
4 Servings
465 Calories
(per serving)
51g Protein
27g Carbs
16g Fat
Ingredients
For the Chicken Parmesan (main):
4 boneless, skinless chicken breasts (~6 oz each)
1 tbsp olive oil
1 cup marinara sauce (choose a thick, low-sodium one)
1 cup shredded part-skim mozzarella cheese
¼ cup grated Parmesan cheese
1 tsp Italian seasoning
Salt & pepper, to taste
Fresh basil (optional, add day-of for best flavor)
For the Antipasto Salad (side):
1 cup cherry tomatoes, halved
1 cucumber, sliced into half moons
1 roasted red bell pepper, sliced
½ cup marinated artichoke hearts, chopped (well-drained)
½ cup Kalamata olives, halved
¼ cup red onion, thinly sliced
2 tbsp extra virgin olive oil
1 tbsp red wine vinegar
1 tsp dried oregano
Salt & pepper, to taste
Directions
Prep chicken: Pound chicken to even thickness. Rub with olive oil, salt, pepper, and Italian seasoning.
Grill chicken: Heat a grill or grill pan. Cook chicken ~5–6 min per side until internal temp reaches 165°F (74°C).
Top with sauce & cheese: Place cooked chicken on a baking sheet. Spoon 2–3 tbsp marinara over each breast, top with mozzarella + Parmesan. Broil 2–3 min until melted and bubbly.
Make the salad: In a large bowl, mix tomatoes, cucumber, roasted pepper, artichokes, olives, and onion. In a jar, whisk olive oil, vinegar, oregano, salt, and pepper. Toss veggies with dressing.
Assemble meal-prep containers:
One side: chicken parmesan (allow to cool slightly first).
Other side: veggie antipasto salad. Keep them separate in divided containers if possible.
Store: Refrigerate up to 4 days. Reheat chicken in microwave (~2 min). Enjoy salad cold.
Meal Prep Tips:
Keep basil separate and add fresh before eating.
If worried about salad texture, store dressing separately and toss right before eating.
For extra carbs, add ½ cup cooked farro or whole-wheat pasta to the salad.