Why This Method Works for Busy People

Meal prep doesn’t have to mean eating the same bland dish every day. With a little creativity and thoughtful planning, you can enjoy a variety of flavors and cuisines throughout the week—all with minimal effort!

This Slow Cooker Shredded Garlic Herb Chicken is the ultimate meal prep hack: tender, juicy, and versatile enough to transform into multiple meals. Whether you’re craving the bold spices of Mexico, the crisp freshness of the Mediterranean, or the cozy flavors of a BBQ classic, this plan has you covered.

And don’t worry if you don’t own a slow cooker! We’ve included alternative cooking methods—Instant Pot, stovetop, and oven-baked—so you can still enjoy this easy meal prep no matter what equipment you have.

By preparing everything in advance, you’ll save time, money, and the mental energy of deciding what’s for dinner. Whether you prefer to have everything fully prepped and ready to reheat or you enjoy a hybrid approach with fresher toppings, this guide will help you eat healthy, flavorful meals without the stress.

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Step 1: The Base Recipe – Slow Cooker Shredded Garlic Herb Chicken

Ingredients:

• 2 lbs boneless, skinless chicken breasts or thighs
• 1 cup chicken broth
• 1 tbsp olive oil
• 1 tsp garlic powder
• 1 tsp onion powder
• 1 tsp smoked paprika
• 1/2 tsp salt
• 1/2 tsp black pepper

Cooking Method 1: Slow Cooker (Easiest & Hands-Free)

1. Prepare Your Ingredients: Trim any excess fat from the chicken and measure out your seasonings, broth, and olive oil.
2. Set Up the Slow Cooker: Lightly coat the inside with cooking spray or a small amount of olive oil to prevent sticking.
3. Layer the Chicken: Place the trimmed chicken breasts or thighs at the bottom of the slow cooker.
4. Season the Chicken: In a small bowl, mix the garlic powder, onion powder, smoked paprika, salt, and black pepper. Evenly sprinkle the seasoning mix over the chicken.
5. Add Broth & Olive Oil: Drizzle the olive oil over the chicken and pour the broth into the slow cooker to keep the meat moist during cooking.
6. Cook the Chicken: Cover the slow cooker and set it to LOW for 6 hours or HIGH for 3 hours, depending on your schedule.
7. Shred the Chicken: Once cooked, use two forks to shred the chicken directly in the slow cooker. Mix it well with the juices to keep it flavorful.
8. Cool & Store: Let the chicken cool for about 15 minutes before portioning it into airtight containers. Store in the fridge for 4–5 days or freeze for up to 2 months.

Cooking Method 2: Instant Pot (Fastest Option)

1. Prepare Your Ingredients: Trim excess fat from the chicken and measure out seasonings, broth, and olive oil.
2. Set Up the Instant Pot: Place the chicken in the Instant Pot and season evenly.
3. Add Broth & Olive Oil: Pour in the chicken broth and drizzle with olive oil.
4. Pressure Cook: Seal the lid and set to Pressure Cook (Manual) on HIGH for 12 minutes (15 minutes if using frozen chicken).
5. Natural Release: Let the pressure release naturally for 5 minutes, then manually release the remaining steam.
6. Shred the Chicken: Use two forks to shred the chicken directly in the Instant Pot, mixing with the juices.
7. Cool & Store: Allow to cool before portioning into airtight containers.

Cooking Method 3: Stovetop (Quick & Easy)

1. Prepare Ingredients: Trim the chicken and measure all seasonings and liquids.
2. Heat a Large Pot: Place the chicken in a pot and season evenly.
3. Simmer: Add broth and olive oil, cover, and simmer over low heat for 20–25 minutes, flipping halfway.
4. Check for Doneness: The chicken should reach an internal temp of 165°F (75°C).
5. Shred & Store: Remove from heat, shred, and mix with the juices before storing.

Cooking Method 4: Oven (Best for Batch Cooking)

Shred & Store: Let the chicken rest for 5 minutes, then shred and mix with the juices.slow cooker while cooking, then remove them before shredding!

Preheat Oven: Set to 375°F (190°C).

Prepare Baking Dish: Lightly grease a baking dish and place the chicken inside.

Season & Add Broth: Sprinkle seasonings, drizzle olive oil, and pour in broth.

Cover & Bake: Tightly cover with foil and bake for 25–30 minutes, until the internal temperature reaches 165°F (75°C).

Pro Tip:

For even more flavor, add fresh herbs like thyme or rosemary to the slow cooker while cooking, then remove them before shredding!

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Step 2: Fully Prepped Variations for the Week

Below are five meal variations using the same shredded chicken base with pre-packed toppings for maximum convenience.

Day	Meal Variation
Monday	Mexican Burrito Bowl
Tuesday	Greek Chicken Salad
Wednesday	Asian Peanut Chicken Stir-Fry
Thursday	Mexican Burrito Bowl
Friday	Greek Chicken Salad
Saturday	Asian Peanut Chicken Stir-Fry
Sunday	BBQ Chicken & Sweet Potato Mash
Bonus	Mediterranean Pita Wrap

1.Monday & Thursday: Mexican Burrito Bowl

Start your week with a bold, vibrant Mexican-inspired bowl! The combination of tender shredded chicken, warm black beans, and sweet corn is the perfect balance of flavors. Top it with creamy avocado and a fresh squeeze of lime for a meal that feels like a fiesta in every bite.

Ingredients:

• 1 portion shredded garlic herb chicken
• 1/2 cup black beans
• 1/2 cup corn
• 1/4 avocado (sliced, add fresh if preferred)
• Salsa & lime wedges
• 1/2 cup cooked rice or quinoa (optional)

Step-by-Step Instructions:

Cook the base ingredients:

• Cook brown rice or quinoa and let it cool before packing.
• Roast corn in a dry skillet until slightly charred.
• Heat and season black beans with cumin and garlic powder.

Pack meal prep containers:

• Add shredded chicken, rice, black beans, and roasted corn together.

Store separately:

• Fresh salsa and avocado in a small container.

On Serving Day:

1. Reheat the container (chicken, rice, beans, and corn).
2. Add fresh salsa and avocado.
3. Squeeze lime juice over the top for extra freshness.

Alternatively, make your own salsa:

1. Dice tomatoes, red onion, and jalapeño.
2. Mix with chopped cilantro and lime juice.
3. Season with salt and pepper to taste.

2.Tuesday & Friday: Greek Chicken Salad

Crisp, refreshing, and bursting with Mediterranean goodness, this Greek Chicken Salad is a midweek pick-me-up. The crunch of cucumbers, the sweetness of cherry tomatoes, and the creamy feta create a satisfying contrast, while the tzatziki ties it all together with a cool, garlicky finish.

Ingredients:

• 1 portion shredded garlic herb chicken
• 1/2 cup chopped cucumber
• 1/2 cup cherry tomatoes
• 1/4 cup crumbled feta cheese
• 2 tbsp tzatziki sauce
• 1/2 cup mixed greens or romaine lettuce
• 1 tbsp olives (optional)

Step-by-Step Instructions:

Chop vegetables:

• Dice cucumber, cherry tomatoes, and red onion and store in separate small containers.

Make homemade tzatziki (optional):

• Grate half a cucumber and squeeze out excess water.
• Mix with Greek yogurt, garlic, lemon juice, and dill.

Assemble containers:

• Add shredded chicken and mixed greens to each meal prep box.
• Store feta cheese and chopped vegetables separately.

On Serving Day:

1. Reheat the chicken (optional) or serve cold.
2. Toss everything together, adding tzatziki just before eating.

3.Wednesday & Saturday: Asian Peanut Chicken Stir-Fry

Midweek calls for something quick, flavorful, and just a little indulgent. This peanut chicken stir-fry delivers the umami-rich taste of an Asian takeout favorite—without the guilt! The crunchy bell peppers and carrots add freshness, while the peanut sauce ties everything together with a nutty, savory finish.

Ingredients:

• 1 portion shredded garlic herb chicken
• 1/2 cup sliced bell peppers
• 1/2 cup shredded carrots
• 2 tbsp peanut sauce
• 1/2 cup cooked brown rice or cauliflower rice (optional)
• Sesame seeds for garnish

Step-by-Step Instructions:

Stir-fry vegetables:

• Sauté bell peppers and shredded carrots in a little sesame oil.
• Let cool before packing.

Prepare the peanut sauce:

• Mix 2 tbsp peanut butter, 1 tbsp soy sauce, 1 tsp honey, garlic, and ginger.

Assemble containers:

• Pack stir-fried veggies, shredded chicken, and brown rice or cauliflower rice together.
• Store peanut sauce separately in a small container.

On Serving Day:

1. Reheat the chicken, rice, and veggies.
2. Drizzle with peanut sauce after heating.
3. Garnish with sesame seeds for crunch.

4.Sunday: BBQ Chicken & Sweet Potato Mash

There’s nothing quite like the comforting taste of BBQ on a slow Sunday. The smoky, tangy BBQ sauce complements the naturally sweet mashed potatoes, while a side of crisp coleslaw adds the perfect crunch.

Ingredients:

• 1 portion shredded garlic herb chicken
• 1/2 cup mashed sweet potatoes
• 1/4 cup coleslaw
• 2 tbsp BBQ sauce

Step-by-Step Instructions:

Make mashed potatoes:

• Boil peeled potatoes until fork-tender.
• Mash with butter and a splash of milk.
• Store in meal prep containers.

Make homemade BBQ sauce (optional):

• Mix tomato paste, vinegar, honey, garlic, smoked paprika, and mustard.

Assemble containers:

• Add shredded chicken and mashed potatoes to each box.
• Store coleslaw separately.

On Serving Day:

1. Reheat the chicken and mashed potatoes.
2. Mix chicken with BBQ sauce.
3. Serve with fresh coleslaw.

5.Bonus: Mediterranean Pita Wrap (Quick Lunch Option)

Need a quick grab-and-go meal? This Mediterranean pita wrap is creamy, fresh, and satisfying—perfect for a busy day when you still want something homemade and delicious.

Ingredients:

• 1 portion shredded garlic herb chicken
• 1 whole wheat pita
• 1/4 cup hummus
• 1/2 cup mixed greens
• 1 tbsp chopped olives
• 1 tbsp diced red onion (optional)

Step-by-Step Instructions:

Make hummus (optional):

• Blend chickpeas, garlic, tahini, lemon juice, and olive oil.

Chop fresh ingredients:

• Dice olives and red onions.
• Wash and dry mixed greens.

Store separately:

• Keep hummus and toppings in small containers.

On Serving Day:

1. Warm the pita slightly.
2. Spread hummus inside.
3. Add shredded chicken, greens, olives, and onions.
4. Fold and enjoy!

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Diet Adjustments & Customization

• Low-Carb/Keto: Replace rice with cauliflower rice or leafy greens.
• Dairy-Free: Skip cheese and tzatziki, use dairy-free sauces like tahini.
• Gluten-Free: Use corn tortillas, gluten-free wraps, or serve over quinoa.
• High-Protein: Add extra beans, chickpeas, or an egg for more protein.

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Creative Options for More Variety

• Buffalo Chicken Bowl: Toss shredded chicken in buffalo sauce and serve with blue cheese and celery.
• Teriyaki Chicken & Rice: Use teriyaki sauce instead of peanut sauce for an Asian-inspired meal.
• Chicken Taco Lettuce Wraps: Swap tortillas for crisp romaine leaves for a fresh, crunchy bite.
• Pasta Night: Mix shredded chicken with marinara and serve over whole wheat pasta.
• Breakfast Scramble: Add shredded chicken to scrambled eggs with spinach and feta.

Detailed Hybrid Approach for Fresher Meals

If you prefer fresher ingredients but still want the convenience of meal prep, use this hybrid approach:

What to Keep Separate:

• Fresh ingredients: Avocado, mixed greens, cucumbers, cherry tomatoes, shredded carrots.
• Sauces & dressings: Store peanut sauce, tzatziki, vinaigrettes, and BBQ sauce separately.
• Crunchy toppings: Nuts, seeds, croutons, or crispy chickpeas should be added fresh.

What to Store Together:

• Proteins & grains: Keep shredded chicken and cooked grains (rice, quinoa) in one airtight container.
• Roasted or cooked vegetables: Bell peppers, sweet potatoes, and broccoli can be stored with the base meal for easy reheating.
• Pre-mixed salads (without dressing): Combine hearty greens like kale and spinach with shredded chicken, but add delicate greens later.

How to Assemble Each Day:

1. Reheat the main base (chicken + grains + cooked veggies).
2. Add fresh toppings and dressings right before serving.
3. Enjoy a meal that feels freshly made every time!

Pro Tip:

Use compartmentalized meal prep containers to keep ingredients separate but still in one container. This prevents unnecessary mixing while making grab-and-go meals easy!

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Step 6: Common Mistakes to Avoid

1. Not Storing Properly: Use airtight containers to keep chicken from drying out.
2. Overseasoning or Underseasoning: Balance flavors so the base works across all variations.
3. Not Cooling Before Storing: Let chicken cool before refrigerating to avoid excess moisture buildup.
4. Forgetting to Rotate Variations: Plan ahead so you don’t get bored with the same flavors every day.
5. Skipping Fresh Ingredients: Even in meal prep, fresh elements (like herbs and citrus) make meals taste fresh!

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Final Thoughts & Time-Saving Tips

✔ Saves Time: Prep once, eat all week with 5-minute daily assembly.
✔ Reduces Waste: Uses similar ingredients in different ways.
✔ Budget-Friendly: Buying ingredients in bulk keeps costs low.
✔ Flexible: Fully prepped meals or a hybrid approach to suit different preferences.

Would you like more meal prep plans using this method? Let us know!