This One-Pan High Protein Meal Prep Changed Everything

#mealprep #mealpreprecipes #highprotein
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.
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