3 Lunch Ideas with Shredded Chicken

One simple prep, many lunch options

One thing I always say when it comes to meal prep is that it doesn’t have to look the same for everyone. Some people love prepping all their meals for the entire week, others prefer cooking for just 2–3 days, and some focus on ingredient prep that they can mix and match throughout the week.

There’s no single right way to do it, and I will never stop saying that.

You should simply do whatever works for you. It can be a mix of different approaches, and it can change from week to week. You can store portioned, meal-prepped food in glass containers or simply leave full batches in pans. It really doesn’t matter as long as it keeps you on track and helps you eat healthier.

So today, I wanted to give you a few simple ideas for those of you who prefer making somewhat fresh meals during the week, using just a few prepped ingredients. I created three simple weekday recipes using one easy meal-prep base: shredded chicken.

It’s incredibly versatile, easy to make, and makes weekday lunches so much simpler.

Base Recipe: Easy Shredded Chicken

• Chicken breast (As many as you need)

• Salt, Pepper, Paprika powder

• Lemon juice

• Olive oil

Season the chicken breast with salt, paprika, a squeeze of lemon juice, and a light drizzle of olive oil. Bake at 220°C for 20–25 minutes, until cooked through. Let it rest briefly, then shred it with two forks directly in the tray, to soak up all the juices. Store in an airtight container in the fridge and use throughout the week.

Shredded Chicken Quesadilla

• 150 g chicken breast, cooked and shredded

• ½ red bell pepper

• ¼ red onion

• Salt and black pepper, paprika powder, chili powder, cumin, garlic powder

• 1 tsp olive oil (for the pan)

• 1 wrap or tortilla

• 30–50 g shredded mozzarella (cheddar works well too)

Sauce

• 2 tbsp greek yogurt

• Lime juice, to taste

• Salt

• Garlic powder (optional)

Chop the bell pepper and red onion. Heat olive oil in a pan and sauté the vegetables until slightly softened. Add the shredded chicken, season with paprika, chili powder, cumin, garlic powder, salt, and pepper, and heat until well combined. Remove from heat. Warm the tortilla. Place the mozzarella on one side and the chicken–veggie mixture on the other. Mix Greek yogurt with lime juice, salt, and garlic powder to make the sauce. Fold the wrap and serve with the sauce on the side.

Macros

• With 50 g mozzarella: ~565 kcal | P 52 g | C 40 g | F 21.5 g

• With 30 g mozzarella: ~510 kcal | P 48 g | C 39 g | F 17.5 g

Shredded Chicken Bowl

• 1 roasted red bell pepper

• 150 g shredded chicken breast

• 40 g quinoa (dry, before cooking)

• ¼ red onion

• Handful of arugula

• Honey mustard dressing (¼ of recipe)

• Fresh dill (optional)

Honey Mustard Dressing (4 servings)

• 2 tbsp Dijon mustard

• 2 tbsp olive oil

• 2 tbsp apple cider vinegar

• 1 tbsp honey

• 1 garlic clove or garlic powder

• Sea salt & black pepper

Cook quinoa according to package instructions and set aside. Chop the roasted red pepper and red onion.

In a bowl, combine cooked quinoa, shredded chicken, roasted pepper, red onion, and arugula. Whisk all dressing ingredients until smooth and drizzle one portion over the bowl. Finish with fresh dill if using and serve.

Macros (per bowl): ~440 kcal | Protein 38 g | Carbs 38 g | Fat 12.5 g

Shredded Chicken Sandwich

• 100 g shredded chicken breast

• 2 slices sourdough bread

• Handful of arugula or baby spinach

• 40 g mozzarella

• 4–5 cherry tomatoes (or ½ tomato)

• ½ avocado

• Lime juice and salt

• Fresh basil (optional)

• 1 tsp pesto (or more to taste)

Slice the bread. Mash or slice the avocado and drizzle with lime juice, then layer arugula or baby spinach on top. Mix shredded chicken with pesto and add it over the greens. Top with cherry tomatoes, mozzarella, and optional basil leaves. Cover with the second slice of bread and lightly toast in a pan if desired. Serve immediately.

Macros: ~560 kcal | P 40 g | C 39 g | F 27.5 g

And that’s eat for this week. Take care of yourself, and keep meal prepping. 🤍

Happy meal prepping☀️

Love,
Sanja
@food.journalista