Quick Easy “Meal Prep” Chicken Parmesan

 I love getting all of my food, snacks and veggies all ready on Sunday so that I am ready to go once Monday hits.  Having all of my food ready to go for the week is definitely something that helps me stay on track and stick to my healthy eating choices.  However meal prepping for me does not always work out so well all the time.  There are days, even weeks where I can eat the same thing over and over again and love it!  But then there are those times when I find that I cannot look at another piece of grilled chicken.  Those are the times that I find myself dreading mealtime and craving something else…like nachos.  Kevin and I go to the gym right after work so we do not get home until after 7pm every night which makes cooking dinner really challenging to do, especially since we are both starving when we walk through the door.  We both pretty much love the same foods, however sometimes we feel like different things!  So with all of that being said I have come up with a way where it allows us to pretty much be able to eat right when we walk through the door, stick to our healthy eating plan, and allows us to eat what we feel like that night!  Pretty perfect!  So I am going to be sharing with you guys our easy “meal prep” and how we like to stay on track during the week and not have the same thing over and over again if we don’t feel like it.  I mean come on, in reality, if you are not excited about what you are going to be eating, it makes healthy eating so much harder!  

What we like to do is on Sunday night we will cook up some chicken, turkey, etc and throw it in the refrigerator.  Then the next day, it is all cooked and ready to go and all we have to do is put the finishing touches on it and boom!  Dinner is ready!  So over the next few weeks I am going to be sharing with you a few of my different easy “meal prep” recipes and what we like to do to make dinner time yummy and easy!

I do have full recipes of these that I love making from scratch that I can share with you guys too!  But for now, these are just easy takes on classic favorites using chicken!

So like I said Kevin and I will cook up enough chicken breasts to last a few days.  Then when we are ready to eat we will measure out the amount of chicken we want and prepare for dinner (or lunch) for the day.  We season the chicken very simply with just some salt and pepper and maybe a little garlic powder.  Doing this allows us to really be able to make any recipe or food we are wanting and allows the flavors and seasonings of that dish to really shine!

So my first recipe is Chicken Parmesan.  And yes in my regular recipe I do use bread crumbs, and make the chicken nice and crispy, but that takes a bit longer and this short cut will make this delicious meal in half the time!

So if you are ready for an Italian sensation than lets get started with the recipe


Cooked Chicken Breast (amount depends on your meal plan)

1/2 cup Tomato Sauce or Spaghetti Sauce 

Reduced- Fat Mozzarella Cheese (amount depends on your meal plan)

1 tsp Minced Garlic

Chili Flakes

Zucchini noodles or Pasta



1. Preheat your oven to 350℉

2. Measure out the amount of chicken that you want.  For me I measured out 3 ounces.

3. Place the chicken on a cookie sheet lined with aluminum foil and spray with non stick cooking spray

4. Spoon the spaghetti sauce to cover the chicken and save the remainder for your pasta

5. Bake chicken in the oven for about 6-7 minutes or until the chicken and the sauce are warm

6. Place the cheese on top of the chicken and put it back in the oven for about another 5 minutes or until the cheese is melted. I used 1 oz of reduced-fat mozzarella cheese

7. While your chicken is in your oven add 1 tsp minced garlic to a saucepan and add zucchini noodles (one whole zucchini)

8. Cook until warm

9. Add 1/2 cup of spaghetti sauce 

10. Sprinkle with chili flakes (optional) 

11. Place “noodles” on a plate and place the chicken on top.  


*the measurements in this recipe are to fit my eating plan.  The amount of cheese, sauce, and chicken that you have is completely up to you and you should have the amount that works for you and your meal plan!

*yes I do enjoy this meal with regular pasta.  I love carbs and do eat them.  However I also love zucchini noodles and find myself using them more than regular pasta because it fills me up more.  I will also sometimes mix in some regular pasta with zucchini noodles for volume.  Again do what works for you!

*you can also forget using the oven altogether and make this dish even simpler by using the microwave and doing the same thing!

This recipe has to be one of my favorites!  I love how cheesy this dish is and how satisfying and filling it is.  The chili flakes give it a great kick and I always add them to my zucchini noodles!  I really hope you try this recipe out!  Like I said earlier you can always make this fresh if you don’t have cooked chicken in the refrigerator.  Just season it with salt pepper and a little Italian seasoning and you are good to go!

I hope you guys enjoy this recipe and let me know if you try it out!  I also hope you like this little series that I will be doing with my take on meal prepping and hope you find it helpful and that you find some recipes you love!  

If you have any questions or suggestions on meals you would like to see please let me know!

Bon Appetite




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