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

heavy cream

🥗Healthier: Greek yogurt

💰Cheaper: milk + cornstarch

Greek yogurt reduces calories while maintaining creaminess

parmesan cheese

🥗Healthier: nutritional yeast

💰Cheaper: grated cheddar

Nutritional yeast adds a cheesy flavor with fewer calories.

chicken thighs

🥗Healthier: chicken breast

💰Cheaper: bone-in chicken thighs

Chicken breast is leaner, while bone-in thighs are often cheaper.

yogurt

🥗Healthier: plant-based yogurt

💰Cheaper: sour cream

Plant-based yogurt is dairy-free, while sour cream is often less expensive.

Place a large pot of water on the stove over high heat and season it with salt. Bring it to a boil.

Butterfly the chicken breasts by slicing them in half to create even-sized fillets.

In a bowl, add the chicken fillets and season with 2 tsp each of onion powder and garlic powder, 2 tsp of smoked paprika, a pinch of salt, and cracked black pepper. Mix well to coat the chicken evenly.

Spread 125 g of panko breadcrumbs on a tray.

In a separate bowl, crack 3 large eggs and whisk them together.

Coat the chicken in the egg mixture, ensuring all pieces are covered, then press them into the panko breadcrumbs to coat. Shake off any excess breadcrumbs and place on a tray.

Spray the chicken pieces with oil on both sides to prevent dryness.

Preheat the oven to 220°C (about 390°F).

Place the coated chicken on a sheet of parchment paper or aluminum foil on a baking tray and bake for 18-20 minutes, flipping halfway, until golden brown and cooked through (internal temperature of 74°C).

Once the water is boiling, add 400 g of macaroni and cook for 1 minute less than the package instructions. Stir to prevent clumping.

In a pan over medium-high heat, add 375 ml of milk and gently warm it without bringing it to a simmer or boil.

Add 100 g of cheddar cheese, 75 g of mozzarella cheese, and 4 slices of light cheese to the warm milk. Gently mix until melted, adjusting the heat as necessary to avoid bubbling.

Stir in 1 tbsp of Dijon mustard and a pinch of salt into the cheese mixture, then fold in the drained macaroni until well combined and creamy.

Slice the cooked chicken into strips or dice as preferred.

Portion the mac and cheese onto plates, creating a bed for the chicken to lay on top.

Drizzle the chili yogurt sauce (made from 180 g of high protein yogurt, 1 tbsp of chili sauce, a touch of salt, and cracked black pepper) over the chicken and mac and cheese.

Serve immediately or store in containers, keeping the sauce separate if desired.

Cooking Techniques

Equipment Needed

Spice Level:

Allergens