Easiest ever meal prep

Plan for the week ahead with three days of easy, pre-prepared chicken dishes. Create BBC Good Food's simple recipes and have lunch or dinner ready to go.

Points to remember: 

  • Lay 3 skinless chicken breasts on one side of a piece of foil. Season with salt and pepper. Thinly slice 2 cloves garlic and ½ lemon and put the slices on top of the chicken. Drizzle with olive oil then fold the foil over and fold the edges tightly to seal in a parcel. Put the parcel on one side of a baking sheet.
  • Slice 2 red onions and put them on the baking sheet next to the chicken parcel. On top of the onions put sliced vegetables, but keep them separate from each other. We used 2 small peppers, 1 large courgette and 1 large mushroom.
  • Peel 3 garlic cloves and tuck them in and around the vegetables. Season with salt, pepper and a pinch of smoked paprika.
  • Heat oven to 180C/160C fan/gas 4. Drizzle the vegetables with olive oil and bake for 25 mins or until the vegetables have softened and started to caramelise and the chicken is cooked through.
  • Line up 3 microwave safe food containers. Fill one with ½ x 400g can mixed beans, another with 100g cooked and cooled pasta and the third with a 250g sachet microwavable steamed rice.
  • Put the peppers with the beans, the courgettes with the pasta and the mushrooms with the rice. Then slice the chicken breasts and add one to each box, plus cooking juices.
  • Add additional toppings and flavourings if you like. We added:
    Tomato salsa and feta to our pepper and bean box.
    Olive oil, a lemon wedge and extra black pepper to our courgette pasta box.
    Crème fraîche and fresh dill to our mushroom rice box.
  • Keep in the fridge for up to 3 days. When you want to eat them just remove the lid and microwave 3-4 mins or until piping hot.

Want more simple lunch recipes? Check out our recipe ideas...

Healthy lunch
Vegetarian lunch
Lunchbox recipes

Comments, questions and tips

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Nic Murphy
3rd Jan, 2018
Great idea to save time and money. Will be doing this from now on! More suggestions please :-)
jessicarichardson
16th Jun, 2017
Love this idea. Can't wait to try.
birdbrain
11th Sep, 2018
unable to play video, can anyone help please
jucoka
13th Jun, 2018
I can't save this recepie. Why ? Thank you for answer.
goodfoodteam's picture
goodfoodteam
13th Jun, 2018
Unfortunately it's not possible to save the video recipes at the moment.
jucoka
23rd Jan, 2018
250 g of rice is not much?
goodfoodteam's picture
goodfoodteam
29th Jan, 2018
The quantities are correct for this recipe and will provide a lunch for three days.
jucoka
23rd Jan, 2018
How many calories a dose?
jucoka
22nd Jan, 2018
I'm glad to find this recipe. How many calories a dose is? thanks for answering
goodfoodteam's picture
goodfoodteam
23rd Jan, 2018
Thanks for your question. We have not calculated nutritional information on our video recipes but will look into doing so in future.
jucoka
26th Jan, 2018
Thank you
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