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

Simple ingredients, high protein, and easy to portion out so you always have something ready. It’s the kind of meal you make once and rely on all week.

If your schedule is tight but you still want to eat right, this is an easy win.

• 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 rice
• 1 cup broccoli or vegetables of choice
• 1/2 cup BBQ sauce
• 1 tbsp olive oil
• Salt & pepper to taste

Sauce

Simple BBQ Boost:

Use your favorite BBQ sauce or mix:

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

Heat slightly if needed.

→ View full sauce recipe here: High Protein Garlic Sauce

Instructions

1. Preheat pan or grill to medium heat.
2. Season chicken with salt and pepper.
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 and divide into meal prep containers.
8. Add rice and vegetables.
9. Store for the week.

Protein Breakdown

Each serving delivers around 45g of protein.

Chicken breast provides the majority of the protein, making this a reliable option for hitting daily protein goals.

Meal Prep Tips

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

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

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

Meals like this remove the guesswork and keep you consistent. Simple, high protein, and built for real life.

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