Honey Garlic Chicken Meal Prep for Weight Loss (High-Protein Recipe)

If you're looking for a delicious high-protein meal prep recipe for weight loss, this Honey Garlic Chicken is a great option. It's packed with lean protein, balanced carbohydrates, and flavorful ingredients that make healthy eating easy. Whether you're meal prepping for the week or trying to stay in a calorie deficit, this recipe is satisfying, simple, and family-friendly.

Why You'll Love This Recipe

High in protein to help support muscle maintenance

Great for weekly meal prep

Balanced carbs for sustained energy

Easy to make in under an hour

Sweet, savory, and packed with garlic flavor

Nutrition (Per Serving)

Calories: 640

Protein: 58g

Carbohydrates: 54g

Fat: 12g

Servings: 4

Ingredients

For the Rice

1½ cups jasmine rice

2¼ cups water

For the Chicken

800g chicken breast, diced

3 tbsp soy sauce

2 tbsp honey

6 cloves garlic, minced

1 tbsp rice vinegar

1 tsp sesame oil

1 tbsp cornstarch

1 tsp black pepper

For the Broccoli

600g broccoli florets

1 tbsp avocado oil

4 cloves garlic, minced

1 tbsp soy sauce

2–3 tbsp water

½ tsp black pepper

Pinch of salt

Honey Garlic Sauce

4 tbsp soy sauce

2 tbsp honey

6 cloves garlic, minced

1 tbsp rice vinegar

¾ cup water

2 tsp cornstarch

2 tbsp water (for slurry)

Garnish

Sliced green onions

Sesame seeds

How to Make Honey Garlic Chicken Meal Prep

Step 1: Cook the Rice

Add the jasmine rice and water to a rice cooker and cook according to the manufacturer's instructions.

Step 2: Marinate the Chicken

In a large bowl, combine the chicken breast with soy sauce, honey, garlic, rice vinegar, sesame oil, cornstarch, and black pepper. Mix well and marinate for 20–30 minutes.

Step 3: Air Fry

Air fry the chicken at 400°F (200°C) for 10–12 minutes, shaking halfway through, until fully cooked and lightly caramelized.

Step 4: Cook the Broccoli

Heat avocado oil in a wok over medium-high heat. Sauté the garlic for about 30 seconds, then add broccoli. Stir-fry for 4–5 minutes. Add water, cover for 1 minute, then season with soy sauce, black pepper, and salt. Cook another 1–2 minutes.

Step 5: Make the Honey Garlic Sauce

In the same wok, combine soy sauce, honey, garlic, rice vinegar, and water. Bring to a gentle simmer. Mix cornstarch with water to create a slurry, then stir it into the sauce. Cook until thickened, about 1–2 minutes. Toss the cooked chicken in the sauce until evenly coated.

Step 6: Meal Prep

Divide the cooked rice, broccoli, and honey garlic chicken evenly into four meal prep containers. Garnish with sliced green onions and sesame seeds.

Meal Prep Tips

Store in airtight containers in the refrigerator for up to 4 days.

Reheat in the microwave for 2–3 minutes before serving.

Add extra vegetables like carrots, snap peas, or bell peppers for more fiber.

Swap jasmine rice for brown rice or quinoa if preferred.

Why This Recipe Works for Weight Loss

This meal combines lean protein, complex carbohydrates, and fiber-rich vegetables, helping you stay full longer while supporting your nutrition goals. Portion-controlled meal prep can also make it easier to stay consistent with healthy eating habits.

Frequently Asked Questions

Can I use chicken thighs?

Yes, but the nutrition values will be higher due to the additional fat.

Can I make this without an air fryer?

Absolutely. Bake the chicken at 400°F (200°C) for 18–22 minutes or cook it in a skillet until fully cooked.

Is this recipe good for meal prep?

Yes. It's designed specifically for meal prep and keeps well in the refrigerator for several days.

Final Thoughts

This Honey Garlic Chicken Meal Prep is proof that healthy eating doesn't have to be boring. It's flavorful, protein-packed, and easy to prepare, making it a fantastic choice for busy weekdays or anyone following a calorie-conscious lifestyle. Prepare a batch today and enjoy delicious, balanced meals throughout the week.