This One-Pan High Protein Meal Prep Changed Everything
Meal prep doesnโt have to be dry, boring, or fall apart by day three. In this video, Iโm making a high-protein lemon chicken orzo meal prep that actually reheats properly and still tastes good all week. Creamy, balanced, and designed for real life โ not just day one photos.
This recipe makes 5 proper portions, uses simple ingredients, and shows how to build flavour without overcomplicating things or relying on rice every single week.
If youโre sick of meal prep that looks good but eats terribly, this one fixes that. Full recipe, cooking method, storage tips, and reheating advice included.
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Luvele Vacuum Sealer โ What I use to store my meal prep
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๐ RECIPE (Full Written Version)
Chicken
1kg (2.2lb) โ Chicken Thighs, Boneless & Skinless
1 ยฝ Tbsp (22ml) โ Olive Oil
2 tsp (6g) โ Smoked Paprika
2 tsp (6g) โ Garlic Powder
2 tsp (6g) โ Onion Powder
1 tsp (1g) โ Dried Oregano
Salt & Pepper
Orzo And Sauce
1 Tbsp (15ml) โ Olive Oil
1 – Brown Onion, Finely Diced
5 – Garlic Cloves, Finely Minced or Grated
400g (14oz) โ Orzo (Risoni)
800ml (3 โ
Cups) โ Chicken Stock
300ml (1 ยผ Cups) โ Low Fat Milk
60ml (ยผ Cup) โ Thickened Cream (Heavy Cream)
Zest of 1 Lemon
2 Tbsp (30ml) – Fresh Lemon Juice
40g (1.4oz) โ Parmesan, Finely Grated
Salt & Pepper
Greens
120g (4.2oz) โ Baby Spinach
120g (4.2oz) โ Frozen Peas
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#mealprep #mealpreprecipes #highprotein
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Happy New Year ๐ Whatโs a New Yearโs resolution youโre going to smash this year?
Brother, I have some feedback for you. This looks delicious and I plan to cook it, thanks for the video. But I almost never found it, because the title is completely generic on top of being off-puttingly hyperbolic. I would never click that. In fact I've gotten in the habit of scrolling past your videos because the titles tell me nothing. I only made it here because I clicked on the short (which had the proper recipe title and sounded delicious).
I know that pleasing the algorithm is hard and you've got to do what you've got to do. I just figured if something like this was causing my audience to lose me in the slop, I would want to know. Do with this information what you will.
Just made it, really good recipe thanks.
Happy New Year!!
Question, i'm about to buy the vacuum sealer container, but yours are what volume?
700 cracks of pepper later!
Wow you and couple of others cooking contents are breathe of freash air . Some get fairly famous and start's doing the whole production crew curated mr beasty slop content
Thanks, Jack! I had your recipes for almost the entire last year. They helped me achieve my fitness goals. I was not looking forward to having the same meals this year again (repetition fatigue, they taste bomb) and am soo happy seeing you upload this!
You are so appreciated. Please keep these coming!
One request – could you add some tofu (no meat) meal prep recipes as well?
Made it today and it's absolutely delicious
How did it change everything?
Hey Jack, thanks for the recipe! Please never stop this series, I love it.
I tried cooking this today using 250G Orzo with a 1:2 water ratio (500G of water) but for some reason the orzo came out undercooked and Iโm not sure what I could have done differently.
I cooked the orzo for 8 minutes, added a bit more water as it tasted undercooked and cooked for an additional 4 minutes but the orzo was still undercooked so I decided to keep going with the recipe and added the 150ml of milk and 35ml of cream, cooked it for 2.5 minutes but still the orzo was undercooked in the end. Do you have any advice on what I could have done differently? Iโm a bit lost at to how it came out undercooked – It has a bit of a chew and is sticking to my teeth.
Bold prediction: Jack uses smoked paprika and cream for the 7,000th time
Love the high protein vids, Iโd love if you would do high calorie (bulking) meals for those tryna get gains haha
If you want to cut the calories drastically, remove a lot of the oil and replace it with cooking spray.
There's probably close to 400 calories of oil alone in this video.
Dank. O'm trying to bulk, can I use all cream instead of cream and milk? looks amazing gonna try it this week!
Your recipes are always super tasty. I definitely will be making this.
Could you please put that Macros at a convenient place like the beginning of the video or the description. When you're trying to diet they are the very first thing you want to know before even considering a recipe. You don't want to watch a whole video or scroll through trying to find them to then find that the recipe won't work for you right now.
Just a qol thing for this type of content.
Where can I buy the glass containers you use. Love them.
add one tablespoon of oil ๐๏ธ๐๐๏ธ
looks like you could make 10 meals given the macros
2:55 67
Fantastic broโค