This One-Pan High Protein Meal Prep Changed Everything

Meal prep doesn’t have to be dry, boring, or fall apart by day three. In this video, I’m making a high-protein lemon chicken orzo meal prep that actually reheats properly and still tastes good all week. Creamy, balanced, and designed for real life — not just day one photos. This recipe makes 5 proper portions, uses simple ingredients, and shows how to build flavour without overcomplicating things or relying on rice every single week. If you’re sick of meal prep that looks good but eats terribly, this one fixes that. Full recipe, cooking method, storage tips, and reheating advice included. 👇 LINKS & TOOLS I USE DAILY Koi Knives — The knives featured in all my videos https://www.koiknives.com/discount/JackOvens Luvele Vacuum Sealer — What I use to store my meal prep https://www.luvele.com/?ref=qNAC7JWq6gdhha My Amazon Storefront (All Tools & Equipment): https://www.amazon.com/shop/chefjackovens 👇 RECIPE (Full Written Version) https://chefjackovens.com/high-protein-lemon-chicken-orzo/ Chicken 1kg (2.2lb) – Chicken Thighs, Boneless & Skinless 1 ½ Tbsp (22ml) – Olive Oil 2 tsp (6g) – Smoked Paprika 2 tsp (6g) – Garlic Powder 2 tsp (6g) – Onion Powder 1 tsp (1g) – Dried Oregano Salt & Pepper Orzo And Sauce 1 Tbsp (15ml) – Olive Oil 1 - Brown Onion, Finely Diced 5 - Garlic Cloves, Finely Minced or Grated 400g (14oz) – Orzo (Risoni) 800ml (3 ⅓ Cups) – Chicken Stock 300ml (1 ¼ Cups) – Low Fat Milk 60ml (¼ Cup) – Thickened Cream (Heavy Cream) Zest of 1 Lemon 2 Tbsp (30ml) - Fresh Lemon Juice 40g (1.4oz) – Parmesan, Finely Grated Salt & Pepper Greens 120g (4.2oz) – Baby Spinach 120g (4.2oz) – Frozen Peas 👇 JOIN MY CHANNEL MEMBERSHIP Get early access to videos & more: https://www.youtube.com/channel/UCp1Noy8hjImZ4R8o4ZVIM8w/join 👇 FOLLOW ME Instagram: https://www.instagram.com/chefjackovens TikTok: https://www.tiktok.com/@chefjackovens Facebook: https://www.facebook.com/chefjackovens 👇 AFFILIATE DISCLAIMER Some links above may be affiliate links that support the channel at no extra cost. #mealprep #mealpreprecipes #highprotein