Easy Ramadan meal prep | healthy + high protein
Easy Ramadan meal prep with high-protein chicken, lentils, brown rice & roasted veggies. Batch-cook 5 days of balanced suhoor & iftar meals.
Ingredients
- 2.5 lbs boneless, skinless chicken breasts
- 2 cups dried green lentils
- 2 cans (15 oz each) chickpeas, drained and rinsed
- 2 cups uncooked brown rice
- 3 medium yellow onions, finely diced
- 5 cloves garlic, minced
- 3 cups fresh spinach leaves
- 2 medium sweet potatoes, cut into 1-inch cubes
- 4 tablespoons extra-virgin olive oil
- 2 teaspoons ground cumin
- 1.5 teaspoons turmeric powder
- 12 large eggs
- 2 cups plain Greek yogurt
- 1 cup raw almonds, unsalted
- 1.5 cups pitted dates, chopped
- Salt and freshly ground black pepper to taste
- 6 cups low-sodium vegetable or chicken broth
- 1 teaspoon ground coriander
Instructions
- 1
Pat the chicken breasts dry with paper towels and season generously with salt, black pepper, 1 teaspoon cumin, and 0.5 teaspoon turmeric on both sides.
- 2
Heat 2 tablespoons of olive oil in a large skillet over medium-high heat until shimmering, then add the seasoned chicken breasts and cook for 6-7 minutes per side until golden brown and the internal temperature reaches 165°F (74°C), working in batches if needed.
- 3
Transfer the cooked chicken to a cutting board, let rest for 5 minutes, then slice into bite-sized chunks and store in an airtight glass container, keeping it separate from grains.
- 4
Rinse the lentils under cold water, then add them to a large pot with 6 cups of broth and bring to a rolling boil over high heat.
- 5
Reduce the heat to medium-low, add the remaining 1 teaspoon cumin, 1 teaspoon turmeric, and 0.5 teaspoon ground coriander, then simmer uncovered for 25-30 minutes until the lentils are tender but still hold their shape.
- 6
Stir in the drained chickpeas during the last 5 minutes of cooking, then season with salt and pepper to taste and transfer to a separate glass container.
- 7
Combine the brown rice with 4 cups of fresh water in a rice cooker or pot, add a pinch of salt, and cook until just tender, about 35-40 minutes, stopping slightly short of complete softness to prevent mushiness during storage.
- 8
Toss the cubed sweet potatoes with 1 tablespoon of olive oil, salt, and pepper, spread on a baking sheet, and roast at 400°F (200°C) for 25-30 minutes until caramelized and fork-tender, stirring halfway through.
- 9
Sauté the diced onions in the remaining 1 tablespoon of olive oil over medium heat for 5-6 minutes until translucent and fragrant, then stir in the minced garlic and cook for another 1 minute until aromatic.
- 10
Fold the sautéed onion-garlic mixture into the cooked lentils and chickpeas, adjusting seasoning as needed, then let cool completely before sealing in a container.
- 11
Place the fresh spinach in a separate container and store it last to minimize oxidation; it can be mixed into warm portions at mealtime or served fresh on the side.
- 12
Place all 12 eggs in a pot of cold water, bring to a boil, remove from heat, cover, and let sit for 12 minutes, then transfer to an ice bath and peel once cooled.
- 13
Divide the cooked chicken, lentil-chickpea mixture, brown rice, roasted sweet potatoes, hard-boiled eggs, raw almonds, chopped dates, and fresh spinach into five separate meal prep containers, keeping proteins and grains in different sections.
- 14
Store the Greek yogurt, almonds, and dates in separate small containers rather than pre-mixing, so they maintain their intended texture and don't absorb moisture.
- 15
Refrigerate all containers immediately and consume within four days for optimal freshness, or freeze portions beyond day four in freezer-safe containers.
Variations & Substitutions
| Ingredient | Substitute | Notes |
|---|---|---|
| Boneless, skinless chicken breasts | Turkey breast or lean ground turkey | Turkey offers similar high protein content with a leaner fat profile and slightly lower calorie density while maintaining the ability to batch-cook efficiently |
| Brown rice | Quinoa or millet | Both grains provide complete amino acid profiles and lower glycemic impact than brown rice, making them superior for blood sugar stability during fasting periods |
| Plain Greek yogurt | Unsweetened almond yogurt or coconut yogurt | Dairy-free alternatives work perfectly for those with lactose sensitivity while maintaining high protein content through fortification and offering prebiotic benefits |
| Dried green lentils | Red lentils or black beluga lentils | Red lentils cook faster (15-20 minutes) for quicker prep, while black lentils hold their shape better during storage and offer distinct earthy mineral profiles |
| Sweet potatoes | Beets or cauliflower | Beets provide lower sugar content with intense antioxidant properties, while cauliflower offers near-zero carbs with sustained satiety for lighter suhoor meals |
| Raw almonds | Walnuts or pumpkin seeds | Walnuts provide higher omega-3 content for inflammation reduction, while pumpkin seeds offer iron and magnesium crucial during Ramadan fasting |
Recommended Equipment
Tools that make this recipe easier
Nutrition Information
Per serving (serves 5)
| Calories | 595 |
| Total Fat | 16g |
| Saturated Fat | 3g |
| Cholesterol | 142mg |
| Sodium | 385mg |
| Carbohydrates | 46g |
| Fiber | 10g |
| Sugar | 14g |
| Protein | 39g |
This recipe was extracted from the original video source using AI. Nutritional information is estimated and may vary. Not a substitute for professional dietary advice. As an Amazon Associate, AlmostChefs earns from qualifying purchases. Product links are affiliate links — they cost you nothing extra but help support the site. Read full disclaimer
