Healthy Honey Garlic Chicken and Mac & Cheese: The Ultimate Meal Prep for Weight Loss
5-Day Meal Prep
One of the biggest factors in my 100-pound weight loss journey was meal prepping. Having healthy, delicious meals ready to go made it so much easier to stay on track with my goals. If you're someone who struggles to find the time or energy to cook every day, meal prepping is a game changer.
Today, I’m sharing one of my go-to recipes that has made its way into my regular meal prep rotation: Honey Garlic Chicken and Mac & Cheese. This meal is packed with flavor, high in protein, and still satisfies those comfort food cravings—without derailing your health journey.
With just a few simple ingredients, this dish comes together in under 30 minutes and makes 4 servings that you can enjoy all week long. Whether you're meal prepping for the week ahead or looking for a filling post-workout meal, this Honey Garlic Chicken and Mac & Cheese is the perfect balance of lean protein, carbs, and healthy fats.
Macros per Serving:
Calories: 541
Protein: 57g
Carbs: 57g
Fat: 11g
Ingredients (Makes 4 Servings)
For the Honey Garlic Chicken:
3 large chicken breasts (20-22 oz) – This lean protein is perfect for muscle repair and weight loss.
1 tsp paprika – Adds depth and a mild smoky flavor.
1 tsp onion powder – A savory, aromatic addition to the chicken.
1 tsp garlic powder – For that essential garlic flavor.
1/2 tsp white pepper – A lighter, less pungent version of black pepper, but still adds a subtle heat.
1/2 tsp black pepper – Classic black pepper to bring everything together.
1 tsp chicken bouillon – To enhance the flavor of the chicken and give it that “umami” taste.
1 tsp garlic paste or minced garlic – Fresh garlic adds punch and richness to the honey sauce.
2 tbsp honey – A natural sweetener that balances the savory garlic and creates a caramelized glaze on the chicken.
For the Mac and Cheese:
8 oz protein pasta – I love using protein pasta (like Banza) for an extra boost of protein and fiber. You can use your favorite type of high-protein pasta or even regular whole wheat pasta.
1 ½ cup low-fat cottage cheese – This will make the cheese sauce creamy while keeping it low in fat.
½ cup reduced-fat cheddar cheese (shredded) – A great source of flavor and protein.
½ cup reduced-fat milk (I used 1%) – To thin out the sauce and make it smooth without extra calories.
1 Kraft Mac & Cheese packet – This is the secret to the classic mac and cheese flavor, but with far fewer calories.
½ tsp garlic salt – To finish off the sauce with some added flavor and seasoning.
Step 1: Prepare the Chicken
Start by dicing up the 3 large chicken breasts into bite-sized pieces.
Season the chicken with paprika, onion powder, garlic powder, white pepper, black pepper, and chicken bouillon. Mix everything together so the chicken is evenly coated with the seasoning.
Heat a skillet over medium-high heat and lightly coat it with cooking spray or a drizzle of olive oil.
Add the seasoned chicken to the hot skillet and cook for 7-10 minutes, stirring occasionally until the chicken is cooked through and lightly browned.
Once the chicken is nearly cooked, add minced garlic or garlic paste and 2 tbsp honey. Stir the mixture and allow it to cook for an additional minute. The honey will caramelize and coat the chicken, creating a sweet-savory glaze.
Step 2: Make the Mac and Cheese
While the chicken is cooking, bring a pot of water to a boil and add a 1 tsp chicken bouillon for extra flavor.
Once the water is boiling, add the protein pasta and cook according to the package instructions (usually about 8-10 minutes). Drain the pasta once it’s done and set it aside.
In a separate bowl, mix together the low-fat cottage cheese, reduced-fat cheddar cheese, reduced-fat milk, Kraft Mac & Cheese packet, and garlic salt. Stir until smooth and creamy.
Once the pasta is drained, return it to the pot and pour the cheese sauce over it. Mix everything together until the pasta is fully coated.
Step 3: Assemble and Serve
Divide the mac and cheese into meal prep containers, then top each with a portion of the honey garlic chicken.
Let the meals cool slightly before covering and storing in the fridge.
These meals will stay fresh for up to 4-5 days, so you’ll be set for multiple days of healthy, filling meals.
Meal Prep Safety Tips
Cool Before Storing: Allow both the chicken and mac and cheese to cool slightly before sealing them in meal prep containers. This helps avoid condensation and sogginess in your pasta.
Proper Storage: Store your meal prep containers in the fridge for up to 4-5 days. If you want to extend the shelf life, you can freeze individual portions for up to 3 months. Just be sure to let the dish thaw overnight in the fridge before reheating.
Reheat Thoroughly: When reheating, ensure the chicken and mac and cheese are heated all the way through. Microwave in 1-minute intervals or reheat on the stove until hot. If it seems dry, add a splash of water or milk to the mac and cheese to bring back the creaminess.
Avoid Overcooking the Chicken: Be careful not to overcook the chicken, as lean chicken breast can dry out quickly. Keep an eye on it while cooking, and don’t hesitate to lower the heat if it starts to brown too fast.
Additional Notes
Protein Pasta Alternatives: If you can’t find Banza pasta or don’t want to use a protein-rich pasta, feel free to swap it out for whole wheat pasta, regular pasta, or even zoodles (zucchini noodles) for a lower-carb option.
Sweetener Swap: If you prefer a lower-calorie sweetener, you can try using sugar-free honey or stevia instead of regular honey.
Cheese Options: Feel free to experiment with different cheeses. You could use mozzarella for a more melty, gooey texture or Parmesan for a sharper, saltier kick.
Boost the Veggies: Add more vegetables to your mac and cheese to up the nutrition and flavor. Spinach, broccoli, or cauliflower would be great additions.
Meal Prep Containers: Invest in high-quality glass meal prep containers for the best preservation of your meals. They help retain the freshness and are microwave-safe.
Final Thoughts
This Honey Garlic Chicken and Mac & Cheese is the perfect combination of sweet and savory, with a healthy twist. It’s a great way to get a hefty dose of protein without sacrificing taste or comfort. Whether you're meal prepping for the week or just looking for a quick, nutritious dinner, this dish will not disappoint. With just a little prep time, you can enjoy several days of healthy, high-protein meals that keep you on track with your fitness goals. Happy meal prepping, and here’s to your health!