If you’re looking for a healthy recipe high protein that doesn’t skimp on flavor, you’ve come to the right place. In today’s episode of the Meal Prep Series, we’re diving into a delicious and easy-to-make Sweet and Sour Chicken that packs a serious protein punch while keeping things nutritious and budget-friendly. This dish is perfect for anyone aiming to eat clean, fuel their fitness goals, or simply enjoy a well-balanced meal without spending hours in the kitchen.
In this episode of the Meal Prep Series, viewers are guided through a healthy recipe high protein that’s not only simple to prepare but also bursting with vibrant, well-balanced flavors. The featured dish is a nutritious twist on a takeout classic: Sweet and Sour Chicken served with fluffy basmati rice. Designed for those who want to enjoy their meals while still prioritizing protein intake and overall wellness, this meal prep tutorial delivers a perfect blend of convenience, cost-efficiency, and great taste.
From the very beginning, the host sets the tone for a no-fuss cooking experience. The video opens with the preparation of 300 grams of washed basmati rice—a fiber-rich, slow-digesting carbohydrate that perfectly complements the high-protein chicken. With precise water-to-rice ratios and helpful tips on cooking and fluffing, even beginners can confidently master the base of this dish.
Moving into the vegetable prep, viewers learn how to quickly and efficiently chop colorful bell peppers (or capsicum, for Australian viewers) and a medium yellow onion. These vegetables provide both crunch and sweetness, helping balance the dish’s macronutrients and boosting its nutritional value. Garlic and ginger are then grated into a fragrant paste, infusing the chicken with bold, aromatic depth.
The protein source at the heart of this healthy recipe high protein is lean chicken breast—1.4 kilograms in total. Carefully diced into even pieces to ensure uniform cooking, the chicken is seared in batches for optimal browning without steaming. The host also mentions chicken thigh as an alternative, offering flexibility based on taste or budget preferences.
What truly sets this recipe apart is the homemade sweet and sour sauce. Unlike many store-bought versions laden with refined sugar, this sauce uses honey as a natural sweetener, paired with low-sodium soy sauce, apple cider vinegar, pineapple juice (for that tropical tang), Worcestershire sauce, and tomato sauce. Cornflour (or cornstarch) is used to thicken it to that ideal glossy consistency, coating every bite in a balanced sweet-savory glaze. The result? A guilt-free indulgence that fits seamlessly into a high-protein meal plan.
The episode also provides a wealth of additional information, including exact macro breakdowns, portion sizes, and storage tips. Viewers are encouraged to divide the meal into five portions, making it ideal for weekly planning. Whether you’re eating clean, building muscle, or simply want a go-to healthy recipe high protein, this sweet and sour chicken is versatile enough to satisfy.
Finally, with optional garnishes like scallions, chili, or sesame seeds, viewers can personalize their meal prep boxes while still keeping things healthy. The video closes on a warm and grateful note, as the host celebrates reaching a milestone of 500,000 subscribers—an achievement fueled by the consistent quality and value of these practical, delicious meal prep guides.
Whether you’re a fitness enthusiast, busy professional, or someone who just enjoys cooking at home, this video delivers everything you need to recreate a restaurant-quality dish at home—proving once again that a healthy recipe high protein can be both easy and incredibly satisfying.