Here’s a complete, tested-style recipe you can use that matches what’s shown, with nutrition facts for meal prep.
🍗 High-Protein Double Chicken Meal Prep
(Creamy Garlic Chicken + Sticky Glazed Chicken)
Makes: 5 meal-prep boxes
Serving size: ~350–400 g per box
Diet style: High-protein, low-carb friendly
✅ INGREDIENTS
For the chicken (base)
- 2.5 lb (1.1 kg) boneless skinless chicken breast, cut into cubes
- 1 ½ tsp salt
- 1 tsp black pepper
- 1 tsp paprika
- 1 tsp garlic powder
- 1 tbsp olive oil
🧄 Creamy Garlic Chicken (Half)
- 4 oz (115 g) cream cheese
- ½ cup cooking cream or heavy cream
- ½ cup chicken broth
- ½ cup grated parmesan
- 1 tsp garlic paste
- ½ tsp onion powder
- 1 tsp dried parsley (or fresh)
🍯 Sticky Glazed Chicken (Half)
- ⅓ cup BBQ sauce or sugar-free BBQ
(or honey-garlic sauce) - 2 tbsp soy sauce
- 1 tbsp vinegar or lemon juice
- 1 tbsp ketchup
- 1 tsp garlic paste
- Optional keto: use sugar-free BBQ + erythritol honey
👩🍳 INSTRUCTIONS
1️⃣ Cook the chicken
- Heat oil in a large pan.
- Add chicken, salt, pepper, paprika, garlic powder.
- Cook 6–8 minutes until golden and fully cooked.
- Divide chicken into two equal portions.
2️⃣ Creamy garlic side
- In one pan, add cream cheese, cream, broth, garlic, onion powder.
- Stir until smooth.
- Add half the chicken + parmesan.
- Simmer 3–4 minutes until thick.
- Sprinkle parsley.
3️⃣ Sticky glazed side
- In another pan, add BBQ sauce, soy sauce, vinegar, garlic.
- Add remaining chicken.
- Cook on medium-high 3–5 minutes until sticky and glazed.
4️⃣ Meal prep
- Divide both chickens into 5 glass containers, half & half.
- Let cool, then refrigerate up to 4 days.
📊 NUTRITION FACTS (per 1 box – approx)
Calories: 430–470 kcal
Protein: 44–48 g
Fat: 22–26 g
Carbs:
• with sugar-free sauce → 6–8 g net carbs
• with regular BBQ → 12–15 g carbs
🔍 Macro breakdown (average)
- Chicken breast (220 g cooked):
230 kcal | 43 g protein | 5 g fat - Creamy side:
~130 kcal | 4 g protein | 11 g fat - Sticky side:
~90 kcal | 1 g protein | 6–10 g carbs
