The “Protein Boxes” at Starbucks are a fantastic idea for meal prepping. They have an almost child-like fun to them, similar to Lunchables growing up, or bento boxes with a little bit of many different things.
The fantastic thing about this meal prep is it took me under an hour to make all 6 meals and only one fry pan, one saucepan, one small mixing bowl, one cutting board, and one knife – so clean-up was about 10 minutes!
I decided to use sliced boneless skinless chicken breast as the main protein since it offers a considerable amount of protein and little else. I don’t mind cold chicken breast on salads and with all the seasoning on this chicken, it was super tasty even cold on its own here too.
This meal prep is a little lighter on calories than most, but after the excess of the holidays, I’m looking to eat a little lighter for a few weeks. Many other snacks would go well on the side if you’re looking for more.
This box is already very low carb but could easily be made Keto by swapping the crackers for Keto crackers. This meal is easily modifiable – feel free to replace other things here and there to your tastes!
Macros per meal:
Mock-Starbucks High Protein Box Quick Meal Prep
- 1 ½ lbs boneless skinless chicken breast
- 2 tbsp chicken spice mix I threw together a mix of 2 parts salt and 1 part each: onion powder, garlic powder, chili powder, cumin, dried thyme, dried oregano, and dried rosemary
- 6 eggs older eggs peel more easily but fresh will do
- 1 pint grape tomatoes
- 8 oz bar of white cheddar cheese This is what I used: https://www.amazon.com/gp/product/B00I08K8VU?fpw=fresh
- 36 grainy or seedy or keto crackers This is what I used: https://www.amazon.com/gp/product/B018FRYNL6?fpw=fresh
- Pam or spray cooking oil
- Trader Joe's Everything But the Bagel Mix (optional) https://amzn.to/39rb9CZ
- Put eggs in a small-medium sauce pan and add water to pan so that eggs are at least ½-1 inch under water. Put saucepan over medium heat. Meanwhile fill a mixing bowl with ice water to put the eggs in when done cooking. Keep an eye on the pot and when water boils, continue to let boil for 5-6 minutes then transfer eggs immediately to bowl of ice water.
- While waiting for water with eggs to boil, put chicken in a gallon plastic bag and pound with meat mallet (or something canned like canned peas if you don't have one) until chicken is an even ¾ inch thick.
- Mix herbs and spices together or use premade chicken spice. Sprinkle chicken rub on both sides of chicken. Place fry pan over medium-high heat and spray with oil. When hot, add chicken. Cook chicken 5-6 minutes on either side until done. Your stove/pan/chicken may vary with time but pounding the chicken very thin will allow it to cook decently fast.
- While chicken is cooking, divide cheese into 6 and then each piece into 6 again. I find it easy to cut the block of cheese in half and from there into 3 each to make an even 6 since it is hard to estimate ⅙ but easier to estimate ⅓. It doesn't need to be perfectly even. Imperfections look more appetizing anyway.
- Place 6 small pieces of cheese each into each food storage container. Place 6 crackers along with the cheese. Divide the tomatoes evenly among the containers.
- Don't forget to watch the eggs and place them in ice about this time.
- Transfer the chicken to the cutting board when done cooking to let the chicken rest and cool. Chop the chicken into roughly 1-inch bites. Let chicken cool.
- While chicken is cooling, the eggs should have cooled enough to peel. Peel the eggs and cut each egg in half lengthwise. Top with Trader Joes Everything But The Bagel if desired. Place 2 halves in each container.
- Once the chicken has cooled moderately, divide chicken among the 6 containers.
- Keep in refrigerator for up to 6 days.