Recipe description
October 5, 2026
Blood Sugar Friendly Chicken Lentil Meal Prep Box
A protein-and-fiber-rich meal prep box for balanced eating and digestion-friendly variety.
Blood Sugar Friendly
High Fiber
Meal Prep Friendly
88%
General Gut Health Match
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Takes about 2 minutes.
Why this recipe fits you
- Rich in fiber from lentils, carrots, spinach, onion, and garlic.
- Balances protein, legumes, vegetables, and olive oil for a satisfying meal.
- Practical batch-cooking format with several plant foods for dietary variety.
Gut Health Score
How these gut-support scores are calculated
These scores are estimated from the recipe’s ingredients, nutritional profile, and gut-health relevance. They are intended as practical guidance, not as medical advice.
Fiber support
Looks at fiber-rich ingredients such as legumes, vegetables, fruit, whole grains, nuts, and seeds.
Polyphenol support
Reflects ingredients such as berries, herbs, spices, cocoa, olive oil, colorful vegetables, and other plant foods.
Diversity support
Considers the variety of plant-based ingredients used in the recipe.
Inflammation-balance support
Considers the balance between whole-food ingredients, healthy fats, added sugars, refined carbohydrates, and highly processed components.
Fermentation support
Reflects fermented ingredients or ingredients that may support microbial fermentation, such as prebiotic fibers.
Blood-sugar balance support
Considers fiber, protein, fat quality, added sugars, and the type of carbohydrates in the recipe.
Ingredients
Chicken, breast
2
piece
Lentils
8
tablespoon
Onion
1
piece
Garlic
2
clove
Carrot
2
piece
Spinach
2
tablespoon
Vegetable broth
2
cup
Oil, olive
2
tablespoon
Salt
0.5
teaspoon
Black pepper
0.5
teaspoon
Instructions
1
Rinse the lentils and place them in a pot with the vegetable broth. Bring to a boil, then simmer for 20-25 minutes until tender.
2
While the lentils cook, heat 1 tablespoon of olive oil in a large pan over medium heat.
3
Season the chicken breasts with salt and black pepper, then cook them in the pan for 6-7 minutes per side until golden and fully cooked. Set aside to rest, then slice.
4
In the same pan, add the remaining olive oil and sauté the chopped onion and garlic for 2-3 minutes until fragrant.
5
Add the diced carrot and cook for another 4-5 minutes until slightly softened.
6
Stir the spinach into the pan and cook for 1-2 minutes until wilted.
7
Fold the cooked, drained lentils into the vegetable mixture and season to taste with salt and black pepper.
8
Divide the lentil-vegetable mix and sliced chicken between two meal prep containers. Allow to cool before refrigerating for up to 3 days.
More Recipes For Your Gut
Nutrition
640 kcal
Calories
55 g
Protein
47 g
Carbohydrates
14 g
Fiber
8 g
Sugar
25 g
Fat
4 g
Saturated fat
1.3 g
Salt
FAQ
How many servings does this chicken lentil meal prep make?
It makes 2 servings.
Are lentils suitable for a blood sugar-conscious meal?
Lentils provide fiber and protein, which can make a meal more filling. Individual blood glucose responses vary, so consider your portion and personal dietary needs.
Can I use canned lentils instead of dried lentils?
Yes. Drain and rinse canned lentils, then add them during the vegetable step and warm them through.
How do I know when the chicken is fully cooked?
The chicken should no longer be pink in the centre and should reach 75°C internally at the thickest part.
How should I store the meal prep boxes?
Cool the food promptly, place it in sealed containers, and refrigerate it for up to 3 days.
Can I freeze this recipe?
Yes, although the spinach and carrots may soften after thawing. Freeze in airtight containers and thaw in the refrigerator before reheating.
How should I reheat the meal prep?
Reheat it until piping hot throughout, stirring if needed. Only reheat the portion you plan to eat.
Can I replace the chicken?
Yes. Turkey, tofu, or another cooked protein can be used, with cooking times adjusted as needed.
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