If you love quick, healthy meals, this Air Fryer Chicken Meal Prep will save you hours during the week. It’s high in protein, easy to prepare in bulk, and perfect for weight loss or muscle building.
With just a few simple ingredients, you can prepare 4–6 balanced meals in under 45 minutes.
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Why Air Fryer Meal Prep Works So Well
• ✅ Fast cooking time
• ✅ Less oil needed
• ✅ Easy cleanup
• ✅ Consistent results
• ✅ High protein & low carb options
Air fryers cook evenly and keep chicken juicy, making them perfect for weekly meal prep.
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Ingredients (For 4 Meal Prep Bowls)
Protein
• 4 boneless skinless chicken breasts
• 2 tablespoons olive oil
• 1 tsp paprika
• 1 tsp garlic powder
• Salt & pepper to taste
Carbs (Optional for balanced meals)
• 2 cups cooked brown rice or quinoa
• 2 medium sweet potatoes (cubed)
Vegetables
• 2 cups broccoli
• 1 bell pepper (sliced)
• 1 zucchini (sliced)
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How to Make Air Fryer Chicken for Meal Prep
Step 1: Season the Chicken
Pat dry, coat with olive oil and spices.
Step 2: Air Fry
Cook at 375°F (190°C) for 10–12 minutes.
Flip halfway through.
Internal temperature should reach 165°F (75°C).
Step 3: Cook Vegetables
Air fry vegetables for 8–10 minutes or roast in the oven.
Step 4: Assemble Bowls
Divide chicken, carbs, and vegetables evenly into 4 containers.
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Meal Prep Bowl Variations
🔥 Low Carb Version
Skip rice and add extra vegetables.
💪 Muscle Gain Version
Add extra rice and avocado.
🥗 Weight Loss Version
Use half portion carbs + extra greens.
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Storage Tips
• Store in airtight glass containers
• Keep up to 4 days in the fridge
• Freeze for up to 2 months
• Reheat in air fryer for best texture
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Approximate Nutrition (Per Bowl)
Balanced Version:
• Calories: 450–500
• Protein: 40–45g
• Carbs: 35–45g
• Fat: 12–15g
Low Carb Version:
• Calories: 350–400
• Protein: 40g
• Carbs: 10–15g
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Best Vegetables for Air Fryer Meal Prep
• Broccoli
• Zucchini
• Bell peppers
• Green beans
• Asparagus
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FAQs
Can I meal prep air fryer chicken for the whole week?
Yes, but for best freshness prepare for 3–4 days at a time.
How do I keep chicken from drying out?
Do not overcook and let it rest before slicing.
Is this good for weight loss?
Yes — it’s high protein, portion controlled, and easy to track.
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Final Thoughts
Air fryer meal prep is one of the easiest ways to stay consistent with healthy eating. When your meals are ready in advance, you’re less likely to grab unhealthy options.