High Protein Buffalo Chicken Meal Prep | Under 500 Calories

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INGREDIENTS
FOR THE CHICKEN

5 lbs (2270 g) boneless skinless chicken breast
4-6 Tbsp (60 ml) buffalo sauce
2 Tbsp (30 g) olive oil
2 Tbsp (28 g) butter

FOR THE BROCCOLI
2 large bunch (1000 g) broccoli

FOR THE POTATO WEDGES
10 small (1500 g) russet potatoes
2 Tbsp (30 ml) olive oil
4 Tbsp (60 g) garlic minced
2 tsp (6 g) salt
2 tsp (4 g) pepper
2 tsp (4 g) paprika
2 tsp (4 g) cayenne pepper
2 Tbsp (6 g) dried parsley
6 Tbsp (34 g) parmesan cheese grated

INSTRUCTIONS
FOR THE POTATOES

1. Preheat your oven to 425°F.

2.Wash each of your potatoes thoroughly. Cut each of them in half long ways 3 times so you have 8 wedges for each potato.

3. In a large bowl, drizzle 2 Tbsp of olive oil over the potatoes. Sprinkle 2 tsp of salt, pepper, paprika, cayenne, and 2 Tbsp parsley over the potatoes. Add 4 Tbsp of minced garlic and 6 Tbsp of grated parmesan cheese. Toss the potatoes to coat and spread onto a sheet pan.

4. Bake for 15 minutes and then flip them to the other side and cook an additional 10-12 minutes.

FOR THE CHICKEN
5. While the potatoes are cooking cut the chicken breast into one inch cubes.

6. Heat a large skillet over medium high heat and add in 2 Tbsp of olive oil.

7.Add the chicken and cook until it is white in the center, around 7-8 minutes. (or bake it like in the video)

8. When the chicken is just about cooked through, melt 2 Tbsp of butter and mix in 2 tsp of cornstarch and 4-6 Tbsp of buffalo sauce. (or add it after and mix if you bake it like in the video).

FOR THE BROCCOLI
9. Steam the broccoli while your chicken is cooking. Season with salt and pepper. (or roast it like in the video)

PLATING
10. This recipe makes 10 servings. Divide all of your ingredients evenly between your containers.

NUTRITION
Calories: 480kcal | Carbohydrates: 35g | Protein: 51g | Fat: 15g

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I don’t know what led to this landing in my recommended. But I’m so happy it did. Good work man.

coandc
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I like how realistic you keep things and let the content speak for itself. Your website is nice and clean too, it is refreshing to get the information straight up. Thanks!

jlam
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The simplicity but also tastefulness of this dish is just perfect. Every university student should know this recipe, and as one myself I thank you sir for sharing this!

clanstyle
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This video reminds me of the time when I was learning how to cook. I had just got the diet plan (created it from site Next Level Diet) at the age of 26 and started preparing my own meals from the food I got in the plan. I was so motivated back then. I broke my barriers when it comes to amount of food I can eat in a day, resulting in noticeable gains for a newbie. I recommend everyone to take care of their diet first, the rest will come naturally.

riveralvarez
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This's the best YouTube channel when it comes to meal preparation, you literally give us everything, macros, calories and the whole lots. I'm so happy I found this. Now time to make some gains

Engineering-To-Infinity
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This video changed my life. Lost 30 lbs in 3 months after eating this 14 times a week. Thank you.

trxntroll
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Hey Josh, just got my meal prep dishes. Heading to bed now though, but tomorrow I'm gonna be making this and work on your veggie smoothies. I'm kind of loopy cause I'm on medication but I wanted to say thank you for giving me a hand on getting back on track and making progress. Love you man.

itamide
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Words cannot express how happy i am to have found this channel and your website. so many ideas and its easy!! these videos help me so much!!!

adamrojas
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As a college athlete this is a game changer surprised just how simple it really is, going to be giving it a try thank you

ciegosanchez
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It’s crazy this channel isn’t huge yet

adamtomlinson
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You are a god send honestly ❤️ you have no idea how much people appreciate you doing this for free

pitaachipp
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Thank you for the inspiration to get this done, as a middle aged adult that is on a tight budget I can say this content helps!

jakebirket
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Tastes great, I’ve being eating the same thing everyday for the past 45 days love it

JaredGriffith-pzfv
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When he gave atip on how to save a pan from getting dirty, that's how you know he's a real one.

ChopStixLoL
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Made this today without the sauce (gonna drizzle it with teriyaki or chipotle mayo before eating). It was super efficient! Thanks for laying it all out in such an accessible way.

runsyi
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I enjoy the short to the point video without trying to hit the 10 min mark with nonsense fillers :)

WeakPiggy
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Dude the fact that you showed me how to cook frozen broccoli alone is worth a ton to me so thank you. 😁🥳

chanelmousier
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YT randomly recommended me one of our videos, and now its totally changed the way I cook! Keep it up man! This is 100% perfect for me. I like that your meals are high in protein too, is perfect for me since I started weightlifting recently.

dan
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Dude as a fellow prepper get a broiler pan. It allows the drippings from the chicken to drip underneath. This allows perfectly crusted chicken each time.

sebsworsley
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Very professional and organized, then 3:31 hit and caught me so off-guard I laughed pretty hard.

turkeysandwich