This One-Pan High Protein Meal Prep Changed Everything

Meal prep doesn’t have to be dry, boring, or fall apart by day three. In this video, I’m making a high-protein lemon chicken orzo meal prep that actually reheats properly and still tastes good all week. Creamy, balanced, and designed for real life — not just day one photos.

This recipe makes 5 proper portions, uses simple ingredients, and shows how to build flavour without overcomplicating things or relying on rice every single week.

If you’re sick of meal prep that looks good but eats terribly, this one fixes that. Full recipe, cooking method, storage tips, and reheating advice included.


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Luvele Vacuum Sealer — What I use to store my meal prep
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👇 RECIPE (Full Written Version)
https://chefjackovens.com/high-protei...

Chicken

1kg (2.2lb) – Chicken Thighs, Boneless & Skinless
1 ½ Tbsp (22ml) – Olive Oil
2 tsp (6g) – Smoked Paprika
2 tsp (6g) – Garlic Powder
2 tsp (6g) – Onion Powder
1 tsp (1g) – Dried Oregano
Salt & Pepper

Orzo And Sauce

1 Tbsp (15ml) – Olive Oil
1 - Brown Onion, Finely Diced
5 - Garlic Cloves, Finely Minced or Grated
400g (14oz) – Orzo (Risoni)
800ml (3 ⅓ Cups) – Chicken Stock
300ml (1 ¼ Cups) – Low Fat Milk
60ml (¼ Cup) – Thickened Cream (Heavy Cream)
Zest of 1 Lemon
2 Tbsp (30ml) - Fresh Lemon Juice
40g (1.4oz) – Parmesan, Finely Grated
Salt & Pepper

Greens

120g (4.2oz) – Baby Spinach
120g (4.2oz) – Frozen Peas


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#mealprep #mealpreprecipes #highprotein