A high-protein meal prep yielding over 60g of protein per serving. Combines smoky spiced chicken, sautéed peppers and onion with creamy cheese sauce mac and cheese—stores well and reheats perfectly throughout the week.
High-protein
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Adapted from a video by Chef Jack Ovens
61g Protein Meal Prep For The Week | Chicken Fajita Mac & Cheese
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1
Gather and prepare all ingredients. Place a pot of water on the stovetop and bring to a boil over high heat.
2
Prepare vegetables: peel and thinly slice the onion into thin pieces; slice the bell peppers around the core to remove seeds, then cut into thin slices or dice.
3
Mince or crush 5 garlic cloves, setting aside 2 for the chicken and 3 for the vegetables. Grate 130g of cheddar cheese on the larger side of the box grater.
4
Butterfly the 800g chicken breasts by slicing horizontally in half, then cut each piece in half again, and slice thinly into strips.
5
Add 250g of macaroni to the boiling salted water and cook for 2 minutes less than package directions. Drain and reserve some pasta water.
6
Heat a large pan over high heat. Add 2 tsp oil, then add the onion and bell peppers. Season with salt and black pepper, fry for 6–7 minutes, stirring regularly until softened and golden, breaking apart any clumped onion.
7
Add 3 minced garlic cloves, 2 tsp smoked paprika, 1.5 tsp oregano, 1 tsp ground cumin, 1 tsp garlic powder, and more salt. Cook for about 1 minute, stirring frequently, until fragrant and spices are toasted.
8
Transfer the vegetable mixture to a bowl. Return the same pan to high heat, add 1 tbsp oil, and when hot, add half the chicken in a single layer with a pinch of salt. Cook for 2–3 minutes until no longer pink in the center and golden. Remove and repeat with the remaining chicken.
9
As the second batch nears completion, combine all cooked chicken with 2 minced garlic cloves, 3 tsp smoked paprika, 2 tsp garlic powder, 1.5 tsp onion powder, 1.5 tsp oregano, 1.5 tsp ground cumin, and 1 tbsp honey (optional). Mix well and cook for about 1 minute until very fragrant.
10
Turn off the heat, add 2/3 of the vegetable mixture, and stir to combine. Transfer the chicken fajita mixture to a separate bowl.
11
Return the same pan to low heat. Add 325ml milk, 150g light cream cheese, and 1 tbsp unsalted butter. Gently stir for about 1 minute, allowing the butter to melt and cream cheese to break apart into a smooth sauce.
12
Add the grated cheddar cheese and gently stir until melted. Taste and adjust seasoning with salt and black pepper.
13
Add the drained macaroni and the remaining vegetables (optional—you can add all vegetables to the chicken instead). Over low heat, gently fold everything together until well combined. Adjust consistency with reserved pasta water to your preference.
14
Portion the chicken fajita mixture and mac and cheese equally into five 750ml meal prep containers, placing them side by side or mixed together as preferred. Cool for 15–20 minutes before covering.
15
Store in the refrigerator for up to 4 days or freeze for up to 3 months. Defrost overnight in the refrigerator and reheat in the microwave or in a pan with a splash of stock or water.
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