High-Protein Meal Prep with BC Organic Chicken & Bone Broth — Weekly Plan

Meal prep doesn't have to be complicated. Done right, it's 90 minutes on a Sunday that saves you from five days of bad decisions. This plan is built around two of our most popular products:

Chicken Breast — Boneless Skinless (Bradner Farms Certified Organic, BC)

Nourish Yourself Chicken Bone Broth

Nourish Yourself Chicken Bone Broth— and delivers five days of high-protein, genuinely nourishing meals with minimal daily effort.Nourish Yourself Chicken Bone Broth

Why These Two Ingredients?

Bradner Farms Organic Chicken Breast is our top-selling chicken cut for good reason. Raised on certified organic pasture in BC's Fraser Valley, it's leaner, more flavourful, and cleaner than conventional chicken — no antibiotics, no synthetic inputs, no mystery. At roughly 31g of protein per 100g cooked, it's one of the most efficient protein sources available.

Nourish Yourself Chicken Bone Broth is the secret weapon in this plan. Using it as your cooking liquid — instead of water or cheap stock — means every meal is infused with collagen, glycine, glutamine, and bioavailable minerals. You're not just meal prepping protein; you're building gut health, joint support, and skin health into every dish automatically.

Together, they're a complete BC-sourced protein foundation for the week.

What You'll Need

Proteins:

• 2–2.5 lbs Bradner Farms Boneless Skinless Chicken Breast

Broth:

• 4–6 cups Nourish Yourself Chicken Bone Broth Nourish Yourself Chicken Bone Broth(2–3 portions from our store)

Pantry staples:

• Olive oil, sea salt, black pepper, garlic, lemon
• Your choice of grains: jasmine rice, quinoa, or farro (cooked in bone broth — see below)
• Vegetables: whatever is in season — roasted sweet potato, broccoli, zucchini, and leafy greens all work well

Time investment: ~90 minutes on prep day, 5–10 minutes per meal during the week.

The Core Prep: Poached Chicken in Bone Broth

This is the foundation of the whole plan. Poaching chicken in bone broth instead of water produces chicken that is noticeably more moist, more flavourful, and more nutritious than any other cooking method.

Method:

1. Place chicken breasts in a single layer in a wide saucepan or deep skillet.
2. Pour enough Chicken Bone Broth to just cover the chicken (approximately 3–4 cups).
3. Add 2 crushed garlic cloves, a few peppercorns, and a bay leaf.
4. Bring to a gentle simmer over medium heat — do not boil.
5. Reduce heat to low and poach for 15–18 minutes until the internal temperature reaches 165°F (74°C).
6. Remove chicken and rest for 5 minutes before slicing or shredding.
7. Do not discard the poaching liquid — it's now an even richer broth. Store it and use it as your cooking liquid for grains, or sip it as a bonus broth serving.

Shred half the chicken for bowls and wraps. Slice the other half for salads and plated meals. Store in an airtight container in the fridge for up to 4 days.

Cook Your Grains in Bone Broth

While the chicken poaches, get your grains going. Use the same ratio as water but substitute Chicken Bone Broth entirely:

• Jasmine rice: 1 cup rice to 1.5 cups broth
• Quinoa: 1 cup quinoa to 1.75 cups broth
• Farro: 1 cup farro to 2.5 cups broth

The grains absorb the broth's collagen and minerals as they cook. The flavour difference is immediately noticeable — savoury, rich, and satisfying in a way that plain water-cooked grains simply aren't.

The 5-Day Meal Plan

Monday — Chicken & Grain Bowl

What to do: Warm your sliced chicken and broth-cooked grain. Add roasted vegetables (prep these on Sunday too — 25 minutes at 400°F with olive oil and sea salt). Drizzle with lemon tahini dressing.

Macros (approx.): 45g protein | 40g carbs | 12g fat | ~450 kcal

Broth bonus: Heat a cup of your reserved poaching liquid and sip alongside the meal for an extra collagen hit.

Tuesday — Chicken Caesar Salad

What to do: Slice your prepped chicken over a bed of romaine. Add shaved parmesan, a soft-boiled egg, and your favourite Caesar dressing. Croutons optional.

Macros (approx.): 42g protein | 8g carbs | 18g fat | ~380 kcal

Wednesday — Chicken & Avocado Wrap

What to do: Warm a large tortilla or use a lettuce wrap for a grain-free option. Fill with shredded chicken, sliced avocado, cherry tomatoes, and a squeeze of lime. Add hot sauce if you like heat.

Macros (approx.): 40g protein | 28g carbs | 16g fat | ~420 kcal

Thursday — Bone Broth Chicken Noodle Soup

What to do: This is where your reserved poaching liquid earns its keep. Bring 2 cups of the poaching broth to a simmer, add shredded chicken, your choice of noodles or rice noodles, sliced carrots, celery, and a handful of spinach. Season and serve.

Total time: 12 minutes. Genuinely restorative mid-week meal.

Macros (approx.): 38g protein | 32g carbs | 6g fat | ~340 kcal

Friday — High-Protein Stir Fry

What to do: Slice remaining chicken and stir fry over high heat with broccoli, snap peas, garlic, and ginger. Deglaze the pan with ¼ cup of Chicken Bone Broth and a splash of tamari. Serve over broth-cooked jasmine rice.

Macros (approx.): 44g protein | 38g carbs | 10g fat | ~430 kcal

Weekly Nutrition Summary

Macros are approximate and will vary based on portion sizes and specific ingredients used.

Why BC Organic Chicken?

Not all chicken is equal. Bradner Farms organic chicken is:

• Certified Organic — no antibiotics, no synthetic hormones, no GMO feed
• BC-raised — Fraser Valley farm, short supply chain, fresher product
• Better flavour — pasture access and organic feed produce noticeably more flavourful meat
• Cleaner protein — no residues, no additives, just chicken

When you're eating chicken 5 days a week, the quality of what you're buying matters. Conventional chicken is cheap for a reason.

Shop Bradner Farms Organic Chicken Breast and other chicken products

Frequently Asked Questions

How long does prepped chicken keep in the fridge? Properly stored in an airtight container, poached chicken keeps for 4 days in the fridge. If you're prepping for a full 5-day week, freeze the Day 4–5 portions on Sunday and thaw in the fridge overnight as needed.

Can I use other cuts of chicken? Yes — bone-in thighs work exceptionally well for this protocol and are often more economical. They take slightly longer to poach (20–22 minutes) and produce a richer poaching liquid. Shred rather than slice.

How much bone broth do I need for the week? Plan for 4–6 cups for cooking (poaching + grains + Thursday soup) plus 1 cup per day if you're sipping it as a morning ritual. Our Chicken Bone Broth is available individually or in multi-packs.

Is this plan suitable for intermittent fasting? Yes — the morning broth sip is compatible with most IF protocols, and the meals are structured to be satisfying and protein-dense, which supports appetite control during fasting windows.

Can I substitute beef bone broth? For the poaching liquid and grain cooking, chicken broth is strongly recommended for flavour compatibility. For the Thursday soup and Friday stir fry, Beef Bone BrothBeef Bone Broth can work if that's what you have on hand — the flavour will be bolder.

Shop the Ingredients

Chicken Breast — Boneless Skinless (Bradner Farms Certified Organic, BC)

Nourish Yourself Chicken Bone Broth

Want to take your nutrition further? Pair this meal prep plan with our 10-Day Bone Broth Reset for a structured gut-health protocol alongside your weekly meals.