I've just finished yet another article about "NEW YEAR, NEW YOU".  All around me is the nonsense shake replacement, the wonder pill and the magic wand diet.

ABSOLUTE NONSENSE.  Massive restriction is a complete recipe for failure.  There is a reason why thousands of bodybuilders and fitness professionals across the world have got it nailed,  THEY EAT but they are always PREPARED!

But many are missing a trick.  In their mindless efforts to meal prep on the weekends quite often they are missing out on all the FLAVOUR.  How many bodybuilders out there can relate to this picture?

Let me take the guess work out for you and GUARANTEE that these recipes are quick or quicker than you're doing now and FAR FAAAAAAR tastier.  And you'll be saving a bomb on meal deals.


Nothing bats the taste of smokey chicken so there is absolutely no reason to eat bland tasteless boiled chicken on a diet or when trying to make those gains when with a tiny bit of extra effort you can experience the taste of barbecue from your office computer.

Course Main Course
Keyword chicken, healthy, homemade, meal prepping
Author jacksmeatshack


  • chicken breasts
  • 2 tbsp Favourite rub - such as Traeger Grill Poultry Rub


  1. Nothing easier than giving raw chicken breasts a good coat of your favourite rub, and popping in smoker or a pre heated oven at 190C until the internal temperature reaches 75C.


Foil packets are the way to go for meal prepping en mass, they stop the chicken from drying out and share those lovely chicken juices with your veg.  Plus - a massive Brucey bonus... next to no washing up! serve with some pasta or a light salad with a drizzle of Italian dressing for a satisfying lunchtime treat.

Course Main Course
Cuisine Italian
Keyword chicken, healthy, italian, meal prepping
Author jacksmeatshack


  • chicken breasts
  • Asparagus
  • Red onions
  • brocollini Whatever veggies that takes your fancy
  • 1 tsp smoked salt and pepper
  • 1 tsp mixed Italian herbs


  1. Prep, chop all of your chosen vegetables into bite size chunks.

  2. Put your raw chicken breast and vegetables in a piece of foil large enough to fold up into packets and sprinkle Basil, Oregano, Thyme, salt and pepper.

  3. Wrap the foil packets tight and put in a pre heated oven until the internal temperature reaches 75C.


No need for bland chicken when it's this easy to inject taste and colour into your lunchtime meal prep.  Cook a batch on the weekend and alternate in your lunch box with some microwave rice or a wrap and cheese with a tablespoon of salsa.  Lovely!

Course Main Course
Cuisine Mexican
Keyword fajitas, healthy, meal prep, mexican, spicy
Author jacksmeatshack


  • Chicken breasts
  • Red pepper
  • Green pepper
  • 2 tbsp Jack's Meat Dust


  1. Cut the red and green peppers into strips.  Cut strips into the chicken breasts and poke in the red and green peppers.

  2. Coat the chicken breasts in a good shake of Jack's Meat Dust (or your favourite Fajita seasoning).

  3. Bake in a preheated oven or wood pellet grill at 190C until the internal temperature of the chicken reaches 75C.

So bin the wonder shakes, save yourself some lunchtime money for a weekend treat and mix and match your chicken recipes with other offerings from the Health Shack.  Meal Prep Like a Boss.