Meal Prep Meals Using Canned Chicken For Weight Loss And Healthy Lunches
Meal prepping is an excellent way to ensure you have healthy meals ready to go throughout the week, especially when you’re aiming for weight loss. Canned chicken is a fantastic ingredient for meal prep because it’s versatile, protein-rich, and convenient. In this article, we will explore a variety of meal prep meals using canned chicken that are not only delicious but also promote weight loss and are perfect for healthy lunches.
Whether you are a busy professional, a student, or someone simply looking to eat healthier, these meal prep ideas will save you time and help you stick to your health goals. Let’s dive into the recipes that will make your meal prep a breeze!
Recipe Overview
- Prep Time: 10 minutes
- Cook Time: 20 minutes
- Total Time: 30 minutes
- Servings: 4
Ingredients
- 2 cans of chicken (12.5 oz each), drained
- 1 cup cooked quinoa
- 1 cup diced bell peppers (red, yellow, green)
- 1 cup cherry tomatoes, halved
- 1 cup corn (canned or frozen)
- 1/2 cup diced red onion
- 1/4 cup fresh cilantro, chopped
- 1/4 cup Greek yogurt (for dressing)
- 2 tablespoons lime juice
- 1 teaspoon cumin
- Salt and pepper to taste
- Meal prep containers
Instructions
- In a large mixing bowl, combine the drained canned chicken, cooked quinoa, diced bell peppers, cherry tomatoes, corn, and red onion.
- In a small bowl, whisk together the Greek yogurt, lime juice, cumin, salt, and pepper until smooth.
- Pour the dressing over the chicken and quinoa mixture, then toss until everything is well combined.
- Fold in the chopped cilantro for added freshness.
- Divide the mixture evenly among meal prep containers.
- Seal the containers and store them in the refrigerator for up to 5 days.
- When ready to eat, simply grab a container and enjoy cold or reheat it in the microwave for a warm meal.
Meal Prep Chicken Salad
This chicken salad is not your average dish. It’s light, refreshing, and perfect for a quick lunch. Using canned chicken makes this recipe not only easy but also protein-packed. Pair it with some whole-grain crackers or a bed of greens for a balanced meal.
Recipe Overview
- Prep Time: 15 minutes
- Cook Time: 0 minutes
- Total Time: 15 minutes
- Servings: 4
Ingredients
- 2 cans of chicken (12.5 oz each), drained
- 1/2 cup plain Greek yogurt
- 1/4 cup mayonnaise
- 1 tablespoon Dijon mustard
- 1 cup diced celery
- 1/2 cup diced apples (optional)
- 1/4 cup dried cranberries
- 1/4 cup chopped walnuts (optional)
- Salt and pepper to taste
- Whole grain bread or wraps for serving
Instructions
- In a large bowl, combine the drained canned chicken, Greek yogurt, mayonnaise, and Dijon mustard.
- Add in the diced celery, apples, dried cranberries, and walnuts. Mix well.
- Season with salt and pepper to taste.
- Portion the chicken salad into meal prep containers and store in the refrigerator for up to 4 days.
- Serve with whole grain bread or wraps for a satisfying meal.
Spicy Chicken and Vegetable Stir-Fry
This stir-fry is a great way to incorporate more vegetables into your diet. The canned chicken cooks quickly, and the addition of spices gives it a kick. This meal is not only flavorful but also low in calories, making it perfect for weight loss.
Recipe Overview
- Prep Time: 10 minutes
- Cook Time: 15 minutes
- Total Time: 25 minutes
- Servings: 4
Ingredients
- 2 cans of chicken (12.5 oz each), drained
- 2 cups mixed frozen stir-fry vegetables
- 2 tablespoons soy sauce (low sodium)
- 1 tablespoon sriracha or hot sauce
- 1 teaspoon garlic powder
- 1 teaspoon ginger powder
- 1 tablespoon olive oil
- Cooked brown rice for serving
Instructions
- Heat olive oil in a large skillet over medium heat.
- Add the mixed stir-fry vegetables and sauté for about 5 minutes until heated through.
- Add the drained canned chicken, soy sauce, sriracha, garlic powder, and ginger powder to the skillet.
- Stir well and cook for another 5-7 minutes until everything is heated through.
- Serve the stir-fry over cooked brown rice in meal prep containers.
- This dish can be stored in the refrigerator for up to 4 days.
Chicken and Spinach Pasta Salad
This pasta salad is a great option for a filling lunch. The combination of canned chicken, spinach, and whole-grain pasta makes it nutritious and satisfying. It’s perfect for meal prep as it holds up well in the fridge.
Recipe Overview
- Prep Time: 10 minutes
- Cook Time: 10 minutes
- Total Time: 20 minutes
- Servings: 4
Ingredients
- 2 cans of chicken (12.5 oz each), drained
- 8 oz whole-grain pasta, cooked and cooled
- 2 cups fresh spinach, chopped
- 1/2 cup cherry tomatoes, halved
- 1/4 cup black olives, sliced
- 1/4 cup feta cheese, crumbled
- 1/4 cup Italian dressing
- Salt and pepper to taste
Instructions
- In a large bowl, combine the drained canned chicken, cooked pasta, spinach, cherry tomatoes, black olives, and feta cheese.
- Drizzle with Italian dressing and toss until everything is well coated.
- Add salt and pepper to taste.
- Divide the pasta salad into meal prep containers and store in the refrigerator for up to 5 days.
- This salad can be enjoyed cold or at room temperature.
Frequently Asked Questions
1. How long can I store meal prep meals using canned chicken?
Most meal prep meals using canned chicken can be stored in the refrigerator for up to 4 to 5 days. Always ensure they are stored in airtight containers.
2. Can I freeze meals made with canned chicken?
Yes, you can freeze meals made with canned chicken. However, it’s best to avoid freezing salads or meals that contain mayonnaise or creamy dressings as they may separate upon thawing.
3. Is canned chicken healthy?
Canned chicken is a convenient source of protein and can be part of a healthy diet. It is low in fat and calories, but always check the label for added sodium and preservatives.
4. What are some other ways to use canned chicken in meals?
Canned chicken can be used in various recipes such as tacos, soups, casseroles, and wraps. Its versatility makes it a great ingredient for quick and healthy meals.
Meal prepping with canned chicken not only makes your week easier but also supports your weight loss journey. The recipes shared above are just the beginning. Get creative and modify these meals to suit your taste preferences. Happy meal prepping!
