3 Chicken Thigh Meal Prep Ideas

FTF #110

October 25, 2024

Hey there - it’s Don.

Happy Friday!

If you are new to the newsletter, my name is Don and I own Layman’s Fitness, which is a business that helps Christian guys lose weight and build strength all at home.

Last week my one-year old daughter started walking. This next week I plan on giving her the 71b kettlebell so she can learn the KB swings.

It’s our typical one-year-old-right-of-passage in our home.

I’m joking of course.

But what I’m not joking about is this week’s Fit Tip Friday. Let’s jump in!

🔎 In This Fit Tip Friday

Inside you’ll find:

  • 3 chicken thigh meal prep ideas

  • Adjustable kettlebells v. standard kettlebells

  • 15 minute kettlebell workout, standing calf stretch using a chair, top 10 protein powders, and more…

First time reading? Sign-up here.

Tip: 3 Chicken Thigh Meal Prep Ideas

Click here to read this on the Layman’s Fitness website

Eating healthy doesn’t mean dry and tasteless chicken for every meal.

Chicken thighs are a relatively inexpensive and delicious high-protein option. They are juicier than chicken breasts and don’t dry out as easily. Each thigh (typically) has about ~200 calories with 25g of protein.

For each of the following 3 meals, get 2-3lbs of chicken thighs and make them as a batch.

Add whatever veggies you want as a side (asparagus, green beans, Brussel sprouts, potatoes, sweet potatoes, etc…).

  1. Wrap It In Bacon

You read that right. Get some thick cut bacon, wrap each chicken thigh in a slice, and bake it in the oven at 400 degrees for 40-45 minutes. Eat 1-2 chicken thighs for a serving.

  1. Prepare with Cream Cheese/Spinach

First, bake the chicken thighs in the oven at 400 degrees for 40-45 minutes.

While they are baking, heat 2 tablespoons of cream cheese with 2-3 cups of spinach in a stovetop pan at medium heat. Add in about ½ cup of tomato basil sauce. When the chicken is done, just mix them into the cream cheese/spinach/sauce mixture. Eat 1-2 chicken thighs for a serving.

  1. Prepare with Sun-Dried Tomatoes/Parmesan Cheese

First, bake the chicken thighs in the oven at 400 degrees for 40-45 minutes.

While they are baking, heat a skillet to medium heat and add 1 tbsp of butter. Add 3 minced garlic cloves, ¼ cup of chopped opinions and cook. Then whisk 2-3 tablespoons of all purpose flour, 1 cup of bone both, ½ cup of milk, 1 cup of sun-dried tomatoes, 2 cups of sun-dried tomatoes, and 3 tablespoons of grated parmesan. Add in the chicken. Eat 1-2 chicken thighs for a serving.

🔎 Finds/Resources This Week

Here are some of my favorite finds/resources this week.

Top find

Adjustable kettlebells vs. standard kettlebells (more)

I agree with this article. I would not recommend buying adjustable kettlebells. Here are 3 of the main reasons:

1) They are clunky and rattle when moving.

2) They can break if dropped.

3) Not all brands feel good on your wrist, which makes it hard to learn movements like cleans, get-ups, and snatches.

Instead, I’d recommend investing in single-cast iron kettlebells.

Don

Other finds

  • How protein can help you lose weight (more)

  • Standing calf stretch using a chair (more)

  • Pro’s/con’s of using creatine (more)

  • This 40 calorie fudge pop with no added sugar (more)

  • Should you add collagen to your coffee? (more)

  • Top 10 protein powders of 2024, rated by consumers (more)

What’s New From Layman’s Fitness

  • Fear: why the sluggard says what he says (more)

  • 15 minute kettlebell workout (more)

👍 Thanks for reading!

I’ll see you next week.

Be strong,

Don

P.S. This is how you make the perfect protein shake (but I think the shake could have probably used another ½ scoop of protein)

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