Meal Prep – Tender and Juicy Pulled Chicken! – Smash weights

Meal Prep – Tender and Juicy Pulled Chicken!

This really couldn’t be simpler to make and will feed you nicely for 6 meals!

You will need:

  • 1kg skinless boneless chicken thighs
  • 2 onions
  • 6 cloves of garlic (or more if you love it like I do!)
  • salt and pepper
  • olive oil
  • white wine vinegar
  • Jasmine rice (however much you want to have with it really!)
  • Mushrooms
  • Sweetcorn

The process looks something like this:


The key is to cook the chicken on a really slow heat over a couple of hours.

This gives the white wine vinegar, onions and garlic, time to break down the proteins in the chicken and leave it nice and tender for pulling.

I prefer skinless boneless chicken thighs as they’re a bit juicier and a bit tastier than chicken breast – but go with whatever you feel, just remember to adjust your macros accordingly!

You can do essentially the same recipe with pork – just use apple cider vinegar instead.

Add any seasonings you like! I Love Frank’s Red Hot with this.


Want macros? We got macros! A two hundred gram serving off the pulled chicken works out close to this:

Protein: 36.9g
Carbs: 7.1g
Fat: 4.7g
Calories: 215

One cup of cooked white rice (or roughly 210g) comes to 242 calories and 53.2g carbs.

That brings us to a grand total of 467 calories.

Boom, easy.

So this is an ideal meal for any time of day, but especially a couple of hours before, or just after a workout!

Let me know how you get on with this, and feel free to change up the veg to anything you like! Cabbage, broccoli, carrots, green beans, it’s all good!