When it comes to weekly meal prep, the trick is to cook one versatile base protein that can be turned into multiple meals. This saves time, reduces waste, and makes weekday dinners and lunches so much easier.
Instead of plain poached chicken, I like to steam chicken in the oven wrapped in baking paper with herbs, garlic, ginger, and a splash of soy or lemon. It’s juicy, full of flavour, and much more appetising. From there, you can use it as the star of wraps, salads, and stir-fries throughout the week.
🌿 The Base: Steamed Chicken in Paper
Ingredients (serves 4):
- 4 chicken breasts (or thighs)
- 2 garlic cloves, sliced
- 2cm piece fresh ginger, sliced
- Fresh herbs (parsley, coriander, or basil)
- 2 tbsp olive oil or sesame oil
- 2 tbsp soy sauce (or lemon juice if preferred)
- Salt & pepper
Method:
- Preheat oven to 180°C.
- Place each chicken breast on a square of baking paper.
- Top with garlic, ginger, herbs, oil, and soy or lemon.
- Fold paper into parcels and place on a tray.
- Bake for 20–25 minutes, or until cooked through.
- Cool, then slice or shred for use during the week.
🍴 Three Easy Meals with Steamed Chicken
1. Wraps for School or Work
Slice chicken into strips and layer into wholemeal wraps with lettuce, cucumber, and hummus or avocado.
- Fridge life: 3 days once wrapped (best assembled fresh in the morning).
2. Garden Salad with Chicken
Toss shredded chicken through a salad of rocket, cherry tomatoes, cucumber, and a lemon-olive oil dressing.
- Fridge life: 2–3 days for chicken; salad best dressed just before serving.
3. Quick Chicken Stir-Fry
Add sliced chicken to a hot pan with capsicum, broccoli, and noodles or rice. Finish with soy sauce and sesame seeds.
- Fridge life: 3 days; reheats well for dinner or lunch.
🌿 Final Thought
Cooking chicken this way once a week gives you the base for multiple meals without the blandness of poached meat. With herbs, garlic, and ginger adding subtle flavour, you’ll have wraps, salads, and stir-fries ready to go — saving time and keeping meals fresh and healthy.