Effortless Weekly Meal Prep: Sweet and Sour Chicken Recipe Cooked in Less Than an Hour!

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How to make weekly meal prep? Are you looking to prepare your meals for the week or even longer? Look no further! In this article, I will guide you through a delicious and easy-to-make recipe for sweet and sour chicken. Not only is this meal packed with protein, but it’s also budget-friendly and absolutely delicious. To make it even better, I will provide the nutritional values and portion sizes so you can track your intake accurately. Let’s get started!

Weekly Meal Prep

Ingredients Needed to Make Weekly Meal Prep

  • 300 grams of washed basmati rice
  • 600 milliliters of cold water
  • Sea salt flakes to taste
  • 3 bell peppers (capsicums)
  • 1 brown or yellow onion
  • 4 cloves of garlic
  • 15 grams of ginger
  • 1.4 kilograms of chicken breast (or chicken thighs)
  • 30 milliliters of grapeseed oil (or any neutral-flavored oil)
  • Sea salt flakes to taste
  • 125 milliliters of light or low-sodium soy sauce
  • 80 milliliters of store-bought pineapple juice
  • 80 grams of honey
  • 40 milliliters of Worcestershire sauce
  • 40 milliliters of apple cider vinegar (or white vinegar)
  • 40 milliliters of tomato sauce
  • 12 grams of corn flour (or cornstarch)
  • Sesame seeds (optional, for garnish)
  • Spring onions or scallions (optional, for garnish)
  • Chili (optional, for garnish)

Instructions for Making Delicious Weekly Meal Prep

  1. Start by cooking the rice. In a pot, combine the washed basmati rice, cold water, and sea salt flakes to taste. Stir to break up any clumps. Bring it to a boil, then reduce the heat to low, cover with a lid, and let it simmer undisturbed for 14 minutes.
  2. While the rice is cooking, prepare the vegetables. Slice the bell peppers in half and remove the seeds and pith. Give them a quick slice, rotate them 90 degrees, and dice them into large chunks. Slice the onion into thin half-moons. Combine the bell peppers and onion in a bowl and mix well.
  3. Use a fine microplane to create a paste with the garlic and ginger. Mix them together and set aside.
  4. If using chicken breasts, slice them into strips, rotate them 90 degrees, and dice them into large even-sized pieces. Make sure they are all the same size to ensure even cooking.
  5. In a mixing bowl, whisk together the soy sauce, pineapple juice, honey, Worcestershire sauce, vinegar, tomato sauce, and corn flour until combined. Set aside.
  6. Once the rice is cooked, remove it from the heat and let it sit with the lid on for an additional four minutes. Then fluff it up with a fork to separate the grains.
  7. Heat a large pan or pot over high heat. Add the grapeseed oil, onions, bell peppers, and a sprinkle of sea salt flakes. Sauté for about four minutes, until the vegetables are slightly caramelized. Transfer the mixture to a plate.
  8. In the same pan or pot, add more grapeseed oil and the chicken. Sprinkle with sea salt flakes and spread it out to ensure even cooking. Sear for three minutes to achieve a nice brown color. Stir and cook for another three minutes.
  9. Add the garlic and ginger paste to the chicken, stirring for 45 seconds to infuse the flavors. Then add the sautéed vegetables and mix for an additional 30 to 40 seconds.
  10. Pour in the sweet and sour sauce, making sure to whisk it beforehand to incorporate the corn flour. Bring the sauce to a boil and cook for two minutes, allowing it to thicken and coat the chicken and vegetables. If desired, sprinkle in sesame seeds and mix well.
  11. Optional: Garnish the dish with spring onions or scallions, chili, or additional sesame seeds.
  12. Serve the sweet and sour chicken over the fluffy basmati rice. You can portion the meal according to the macro portions provided or multiply the ingredients by five to make five servings.


The prepared sweet and sour chicken and rice can be stored in the refrigerator for up to four days. If using vacuum-sealed meal prep containers, it can last an extra day. Another option is freezing the meal, which can keep it preserved for up to four months.


Preparing your meals for the week has never been easier with this delicious sweet-and-sour chicken recipe. With its high protein content, incredible taste, and simple ingredients, it’s a perfect choice for a nutritious and satisfying meal. The provided nutritional values and portion sizes make it easier to track your intake and stay on top of your goals. Enjoy the convenience

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About the Author: Jenny Kristy

Spice Seeker, Recipe Weaver, Nomad Chef |With a passport bursting with stamps and a pantry overflowing with global spices, Jenny Kristy isn't just a cook, she's a culinary nomad. Her travels fuel her passion, transforming exotic flavors into recipes that tantalize and transport. She weaves magic in her kitchen, sharing her adventures through meals that whisper of Marrakesh markets and Tuscan trattorias. From teaching sushi to whipping up Moroccan masterpieces, Jenny ignites wanderlust and connects cultures, one delicious bite at a time.

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