High Protein Meal Prep Cheaper Than Fast Food

High Protein Meal Prep Cheaper Than Fast Food

Fast food is getting expensive — and most of it won’t keep you full or help you hit your protein goals. This high protein chicken & chorizo meal prep costs less than fast food, tastes better, and is designed to reheat perfectly during the week.

Each portion delivers serious protein, balanced carbs for energy, and proper flavour so you actually look forward to eating it. This is realistic meal prep you can stick to.

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👇 RECIPE (Full Written Version)

Serves 5 | Prep Time 15 Minutes | Cook Time 35 Minutes | Total Time 50 Minutes

Chicken & Chorizo

900g (2lb) – Chicken Breast, diced into large bite-size pieces
200g (7oz) – Chorizo, diced small
2 Tbsp (30ml) – Olive Oil
Salt & Black Pepper

Rice

300g (1 ½ cups) – Jasmine Rice
600ml (2 ½ cups) – Chicken Stock

Vegetables

1 – Brown Onion, Finely Diced
1 – Red Capsicum, Diced
1 – Zucchini, Diced
3 – Garlic Cloves, Minced

Creamy Paprika Sauce

2 Tbsp (30ml) – Tomato Paste
1 Tbsp (7g) – Smoked Paprika
1 tsp (3g) – Dried Oregano
½ tsp (1g) – Chilli Flakes
150ml (⅔ cup) – Light Cream

Garnish

Fresh Parsley, Chopped

Method

Place a large deep pan over medium heat and add the diced chorizo. Cook for 3–4 minutes, stirring occasionally, until the fat has rendered and the edges are lightly caramelised. Remove the chorizo from the pan and set aside, leaving the flavoured oil behind.

Increase the heat slightly and add the diced chicken breast directly into the chorizo fat. Season with salt and black pepper. Sear for 3–4 minutes, stirring occasionally, until the chicken has developed colour but is only about 60–70% cooked through. Remove from the pan and set aside with the chorizo.

Reduce the heat back to medium. If the pan looks dry, add a small drizzle of olive oil. Add the diced onion and cook for 2–3 minutes until softened. Add the capsicum and zucchini and continue cooking for another 3 minutes until the vegetables begin to take on a light colour. Stir through the minced garlic and cook for 30 seconds until fragrant.

Add the tomato paste, smoked paprika, dried oregano and chilli flakes. Cook this mixture for 1–2 minutes, stirring constantly, to remove the raw edge from the tomato paste and toast the spices.

Add the uncooked jasmine rice directly into the pan and stir well so the grains are coated in the flavoured oil and spice mixture. Pour in the chicken stock and bring to a gentle simmer. Reduce the heat to medium-low, cover loosely and cook for 12–14 minutes, stirring occasionally, until the rice is mostly tender and has absorbed most of the liquid.

Pour in the light cream and stir well to combine. Return the chicken and chorizo to the pan and fold everything together. Simmer gently for a further 2 minutes until the chicken is fully cooked, the sauce has lightly emulsified, and the rice is perfectly tender.

Remove from the heat and allow the mixture to rest for 5 minutes. This helps the sauce thicken slightly, and the texture settles before portioning.

Divide evenly into five 750ml meal prep containers. Finish with sliced spring onion and fresh parsley before sealing once fully cooled.

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