This BBQ chicken meal prep is built for weeks when your schedule is packed and you don’t have time to cook every day.

Simple ingredients, high protein, and easy to portion so you always have something ready to go. Make it once, store it, and you’re covered for multiple meals.

If you’re trying to stay consistent without overthinking it, this is one of the easiest wins.

• Protein: ~45g per serving
• Prep Time: 10 minutes
• Cook Time: 20–25 minutes
• Servings: 4–5
• Difficulty: Easy

Dad Check:

✓ High Protein — YES
✕ Keto Friendly — NO
✓ Kid Approved — YES
✓ Under $15 — YES
✕ Low Carb — NO

Ingredients

• 1.5 lbs chicken breast
• 2 cups cooked white rice
• 1 cup broccoli or vegetables of choice
• 1/2 cup BBQ sauce
• 1 tbsp olive oil
• Salt & pepper to taste

Sauce

BBQ Sauce (Quick Version):

• 1/2 cup BBQ sauce
• 1 tbsp water (optional, for thinning)

Mix and warm if needed.

→ View full sauce recipe here: High Protein Garlic Sauce

Instructions

1. Season chicken with salt and pepper.
2. Heat a pan or grill over medium heat.
3. Cook chicken 5–7 minutes per side until fully cooked.
4. Add BBQ sauce during the last few minutes of cooking.
5. Cook rice according to package instructions.
6. Steam or cook vegetables.
7. Slice chicken into portions.
8. Divide chicken, rice, and vegetables into containers.
9. Store and reheat as needed.

Protein Breakdown

Each serving delivers approximately 45g of protein.

Chicken breast provides the majority of the protein, making this a reliable, high-protein meal you can count on throughout the week.

Meal Prep Tips

• Store in airtight containers for up to 4 days
• Keep sauce separate if you prefer better texture
• Add extra BBQ sauce after reheating if needed
• Reheats well in microwave or stovetop

Looking for more high protein meals? Check out 25 High Protein Meals for Busy Dads →

When your schedule is tight, your food needs to be ready.

Meals like this take the pressure off and make consistency easier. Simple, high protein, and built for real life.

Stay prepared. Stay consistent. That’s how you win.