Low Calorie Teriyaki Chicken Meal Prep for Weight Loss

Teriyaki Chicken Meal Prep Recipe

This Low Calorie Teriyaki Chicken Meal Prep for Weight Loss is just 392 calories and has OVER 41g of protein! Plus, you can make this healthy chicken teriyaki meal prep in just 30 minutes, no matter how many servings you decide to make!

Teriyaki Chicken Meal Prep Recipe

Ingredients You’ll Need:

  • ¼ cup low-sodium soy sauce or gluten free Tamari
  • 1 ¼ cup water (divided)
  • 1 ½ tablespoon honey
  • 1 tablespoon packed light brown sugar
  • 1 tablespoon rice vinegar
  • ¼ teaspoon toasted sesame oil
  • 2 teaspoons fresh ginger
  • 2 cloves of garlic
  • 2 teaspoons cornstarch
  • Olive oil spray
  • 2 boneless skinless chicken breasts 
  • ½ cup rice (brown or white)
  • 1 ½ teaspoon sesame seeds (optional)
  • 3 cups broccoli florets
  • 2 red bell peppers

Low Calorie Teriyaki Chicken Meal Prep for Weight Loss

teriyaki chicken meal prep

Healthy Chicken Teriyaki Meal Prep and Storage

Meal Prep

  1. Prep – Assemble the meal prep boxes as directed.
  2. Cover – Cover with a lid.
  3. Refrigerate or Freeze – Will hold for 5 days in the fridge, and 1 month in the freezer.

Leftover Storage

  • Cook – Cook as directed below.
  • Refrigerate or Freeze – Will hold for 5 days in the fridge. And in the freezer for 1 month. 
  • Reheat – Defrost in the fridge if frozen. Heat the microwave for 3 minutes.
Teriyaki Chicken Meal Prep Recipe

Low Calorie Teriyaki Chicken Meal Prep for Weight Loss

Healthy Teriyaki Chicken Meal Prep

Low Calorie Teriyaki Chicken Meal Prep

Lose Weight By Eating
This easy Teriyaki Chicken Meal Prep Recipe is just 392 calories and can be made in just 30 minutes (no matter how many servings you make!)
Making teriyaki chicken meal prep for the week is a great way to ensure you have healthy, flavorful lunches you'll look forward to eating… Plus it's also a great way to save money and time!
This healthy chicken teriyaki meal prep lunch has lots of protein (OVER 41 grams!) and healthy carbs to keep you full, for hours. You can cut the carbs (should you desire) by swapping out the rice for cauliflower rice.
5 from 1 vote
Prep Time 5 minutes
Cook Time 25 minutes
Total Time 30 minutes
Course dinner, lunch, meal prep
Cuisine American, Chinese, Japanese
Servings 3 servings
Calories 392 kcal

Ingredients
 
 

Homemade Teriyaki Sauce:

  • ¼ cup low-sodium soy sauce or gluten free Tamari
  • ¼ cup water
  • 1 ½ tablespoon honey
  • 1 tablespoon packed light brown sugar
  • 1 tablespoon rice vinegar
  • ¼ teaspoon toasted sesame oil
  • 2 teaspoons fresh ginger grated or minced
  • 2 cloves of garlic grated or minced
  • 2 teaspoons cornstarch

Meal Prep Lunches:

  • Olive oil spray
  • 2 boneless skinless chicken breasts sliced into strips
  • ½ cup rice brown or white
  • 1 cup water
  • 1 ½ teaspoon sesame seeds optional
  • 3 cups broccoli florets
  • 2 red bell peppers sliced

Instructions
 

Make the Teriyaki Chicken:

  • Heat a skillet over medium-high heat, spray with olive oil.
  • Add chicken and brown for 5 minutes then flip and brown for an additional 3 minutes.
  • Meanwhile, combine the (teriyaki sauce) soy sauce, water, honey, brown sugar, rice vinegar, sesame oil, ginger, garlic and cornstarch in a medium bowl.
  • Add the sauce to the cooked chicken and continue to cook for an additional 1 minute until thickened.

Make the Rice:

  • While the chicken cooks, make the rice.
  • In a small pot, or rice cooker, add rice and water.
  • Bring to a boil on high heat. Lower heat to low, cover and cook until the water soaks into the rice, about 30 minutes. (Or follow rice cooker directions)
  • Remove the pot from the heat and add the rice to a medium bowl, and set aside to cool.

Put Meal Prep Lunches Together:

  • Lay your meal prep containers out in a line.
  • Divide the chicken into each container, then spoon over any remaining teriyaki sauce from the pan, and sprinkle with sesame seeds.
  • Next, divide the broccoli and bell peppers between the containers (they may remain raw as re-heating the meal prep containers will steam them!)
  • Finally, divide the rice between the meal prep containers, and store in the fridge for up to 5 days.

Nutrition

Serving: 3cupsCalories: 392kcalCarbohydrates: 50.4gProtein: 41.7gFat: 3.3gSaturated Fat: 0.2gCholesterol: 87mgSodium: 1309mgPotassium: 496mgFiber: 4.4gSugar: 16.4gCalcium: 68mgIron: 3mg
Keyword lunch, meal prep, teriyaki
Tried this recipe?Let us know how it was!

About the Author

Hi, my name is Audrey Johns and I am a 4 time best selling cookbook author! All 4 of my low calorie cookbooks are published by HarperCollins (the oldest publishing house in the US!) and have been featured on prominent TV shows like The Today Show, Rachael Ray and The Doctors. I am a low calorie and healthy recipe authority and my delicious recipes are tried and loved by thousands of readers. 

After a one year 150 pound weight loss (and I’ve kept it off for 13 years!) I started sharing all of my low calorie recipes with the world. They are always all-natural and geared around weight loss and weight management. I have even made some of these recipes with my Biggest Loser pal Bob Harper! Check out my weight loss story, my best selling cookbooks, and my numerous TV appearances by clicking here.

Nutrition and Calories in Chicken Teriyaki Meal Prep

Teriyaki Chicken Meal Prep Recipe

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Teriyaki Chicken Meal Prep Recipe

Article History:

  • Originally written and published November 22, 2021 by Audrey Johns
  • UMost Recent update on November 29, 2023 by Audrey Johns

1 thought on “Low Calorie Teriyaki Chicken Meal Prep for Weight Loss”

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