Beru Learning

Effective meal prep is about making your future self's life easier. Chicken and vegetable skewers are a perfect tool for this. They are simple to prepare in a large batch, inherently portion-controlled, and can be cooked on the grill or in the oven. The result is a delicious, high-protein meal that’s ready to go for several days.

This method breaks the monotony of standard meal prep containers. It's a versatile base that you can pair with quinoa, rice, or a large salad for a complete and satisfying meal that supports your training goals.

Building Your Skewers: The Marinade and Ingredients

A simple marinade is key to flavorful, tender chicken. Our go-to is a mix of olive oil, lemon juice, garlic, and oregano. This combination works with almost any vegetable. For the skewers themselves, choose vegetables that cook at a similar rate, like bell peppers, zucchini, and red onions. Cherry tomatoes are also a great addition.

How to Make Chicken and Vegetable Skewers

This recipe makes about 8-10 skewers, enough for 4-5 meals. Remember to soak wooden skewers in water for 30 minutes before using them.

Estimated Macros Per 2 Skewers: 350 calories, 40g protein, 15g carbohydrates, 15g fat.

Ingredients:

2 lbs boneless, skinless chicken breasts, cut into 1-inch cubes
2 bell peppers (any color), cut into 1-inch pieces
1 large red onion, cut into 1-inch pieces
2 medium zucchinis, cut into 1/2-inch thick rounds
1/4 cup olive oil
1/4 cup lemon juice
4 cloves garlic, minced
2 tsp dried oregano
1 tsp salt
1/2 tsp black pepper
Wooden or metal skewers

Method:

Marinate the chicken. In a large bowl, whisk together the olive oil, lemon juice, minced garlic, oregano, salt, and pepper. Add the chicken cubes and toss to coat. Let it marinate for at least 30 minutes, or up to 4 hours in the refrigerator.
Prepare the vegetables. While the chicken marinates, chop all your vegetables into uniform sizes.
Assemble the skewers. Thread the marinated chicken and vegetables onto the skewers, alternating between them. Pack them tightly enough to fit plenty on, but not so tight that they won't cook evenly.
Cook the skewers. You have two main options:
Grilling: Preheat your grill to medium-high heat. Place the skewers on the grill and cook for 10-15 minutes, turning every few minutes, until the chicken is cooked through and the vegetables are tender-crisp.
Baking: Preheat your oven to 425°F (220°C). Arrange the skewers on a baking sheet lined with parchment paper. Bake for 20-25 minutes, flipping halfway through, until the chicken is fully cooked.
Rest and serve. Let the skewers rest for a few minutes before serving.

Meal Prep and Storage

Once cooled, you can remove the chicken and vegetables from the skewers and store them in airtight containers, or store the skewers whole. They will keep in the refrigerator for up to 4 days. They are delicious cold in a salad or can be reheated in the microwave.

Frequently Asked Questions

How do I know when the chicken is cooked?

The safest way is to use a meat thermometer; it should read 165°F (74°C). Visually, the juices should run clear and the inside should be white with no pink.

Can I use chicken thighs?

Yes, boneless, skinless chicken thighs are a great choice. They are more forgiving and less likely to dry out, though they have a slightly higher fat content.

What other marinades can I use?

The possibilities are endless. A teriyaki-style marinade with soy sauce, ginger, and garlic, or a yogurt-based marinade with curry spices would both be excellent.

Key Takeaways

Skewers are an excellent tool for portion-controlled, high-protein meal prep.
A simple lemon-garlic marinade tenderizes the chicken and adds flavor.
The skewers can be cooked on the grill or in the oven for year-round prep.
Prepare a large batch for up to four days of ready-to-eat meals.
Customize with your favorite vegetables and marinades to keep things interesting.

Simple Meal Prep Chicken and Vegetable Skewers