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High Protein Chicken Caesar Meal Prep – Simple, Satisfying, and Ready All Week

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Prep Time 15 minutes
Cook Time 20 minutes
Total Time 35 minutes
Servings: 4 servings
Ingredients Method

Ingredients
  

  • Chicken: 2 lb boneless, skinless chicken breast (about 4 medium breasts)
  • 1 tbsp olive oil
  • 1 tsp kosher salt
  • 1/2 tsp black pepper
  • 1 tsp garlic powder
  • 1 tsp onion powder
  • 1 tsp dried Italian seasoning (or oregano + basil)
  • Optional: 1/2 tsp smoked paprika for color
  • Salad Base: 3 large heads romaine lettuce, chopped
  • 1 English cucumber, diced
  • 1 cup cherry tomatoes, halved (optional for color and freshness)
  • 1/3 cup shaved or grated Parmesan
  • 1 lemon, cut into wedges for serving
  • High-Protein Caesar Dressing:
  • 3/4 cup plain Greek yogurt (2% or 0%)
  • 2 tbsp mayonnaise (for richness)
  • 2 tbsp freshly grated Parmesan
  • 2–3 anchovy fillets, finely minced (or 1–1.5 tsp anchovy paste)
  • 2 garlic cloves, very finely minced or grated
  • 2 tbsp fresh lemon juice
  • 1 tsp Dijon mustard
  • 1–2 tsp Worcestershire sauce
  • 2–3 tbsp water to thin, as needed
  • 1/4 tsp black pepper
  • Salt to taste
  • Optional Add-Ins for Balance:
  • 2 cups cooked farro, quinoa, or brown rice (about 1/2 cup per serving)
  • Whole-grain croutons or roasted chickpeas for crunch
  • Extra shaved Parmesan for topping

Method
 

  1. Prep the chicken: Pat chicken dry. In a bowl, mix olive oil, salt, pepper, garlic powder, onion powder, Italian seasoning, and smoked paprika if using. Rub evenly over the chicken.
  2. Cook the chicken: Grill over medium-high heat 5–7 minutes per side, bake at 425°F (220°C) for 18–22 minutes, or pan-sear 6–7 minutes per side until the thickest part reaches 165°F (74°C). Rest 5–10 minutes, then slice or cube.
  3. Make the dressing: In a bowl, whisk Greek yogurt, mayo, Parmesan, anchovy, garlic, lemon juice, Dijon, Worcestershire, and pepper. Add water a little at a time until creamy and pourable. Taste and add salt and more lemon if needed.
  4. Prep the veggies: Wash and dry romaine thoroughly (excess water wilts greens). Chop into bite-size pieces. Dice cucumber and halve tomatoes.
  5. Cook the grain (optional): If adding farro, quinoa, or rice, cook according to package directions and let cool fully before packing.
  6. Assemble for meal prep: Use 4–5 containers. If including grains, add them to one side. Layer romaine on the other side, then cucumbers and tomatoes. Top with sliced chicken and a sprinkle of Parmesan.
  7. Pack the dressing separately: Divide into small leakproof containers (2–3 tbsp per serving). Keep croutons or roasted chickpeas in a separate bag so they stay crunchy.
  8. Store: Seal everything and refrigerate. Add lemon wedges to each container if you like a bright finish.
  9. Serve: Right before eating, drizzle dressing over the salad, toss, and finish with a squeeze of lemon and extra Parmesan. Add croutons or chickpeas last.