Meal-Prep Series: Grilled Chicken

As a new parent navigating the postpartum phase, meal prepping becomes a valuable ally in managing your time and energy. And what better way to savor the summer season than by firing up your grill? Today’s meal prep is all about grilled chicken thighs. Although both chicken tenders and breasts work here too, I prefer to use thighs as they are much more flavorful, they have more healthy fats, and they’re harder to dry out when grilling.

Protein is a vital nutrient for postpartum recovery: it aids in tissue repair, supports hormone production, and helps replenish depleted energy stores. By incorporating protein into your meals, you can promote healing, regain strength, and reduce postpartum fatigue. Protein-rich foods also contain amino acids that help regulate neurotransmitters, supporting stable moods and regulating hormonal fluctuations that are typical in the postpartum period. If you choose to breastfeed, protein plays a crucial role in milk production. Including an adequate amount of protein in your diet can ensure that you have the necessary nutrients to meet your baby's nutritional needs.

This grilled chicken is so good and so easy- I use a pre-made spice rub to add some variety to the traditional salt and pepper. Any good quality spice rub will do here so use what you have. If you’re looking for options, my family loves the “Killer Hogs” brand and their BBQ seasoning is delicious. We had just run out of that so I picked up a similar one at a market while on vacation in Delaware last week.

Another critical kitchen tool for this meal is the meat thermometer. I’m admittedly not super comfortable cooking meats and so the thermometer is your best friend. This is the one we use at home and I love it because it has the temperature of all the proteins listed right on the thermometer to make things super easy.

You can easily double or triple this recipe to throw some in the freezer for later or bring to another postpartum mama. The options for this are endless but a few ideas for the grilled chicken are listed below:

• Serve as-is with some local seasonal vegetables and a good loaf of crusty bread

• Slice it into strips and serve it over your favorite green salad or use a pre-made bagged salad from the store

• Throw it onto a bun with some cheese, lettuce, and tomato for a great sandwich

• Chop it up or shred it while hot to use inside of tacos or burritos

Now that you have some ideas, let’s get to grilling!

Grilled Chicken

Ingredients

organic boneless, skinless chicken thighs (as many packages as you want to grill)

seasoning of choice

Instructions

1. Remove chicken from package, place on a cutting board, and pat dry with a paper towel

2. Generously sprinkle both sides of the chicken with seasoning, making sure to coat the entire thigh (or breast or tender)

3. Heat the grill to medium-high heat (somewhere 375-425 degrees Fahrenheit)

4. Place chicken on grill and cook it 5-7 minutes per side until the fattest part of the thigh reads 165 degrees Fahrenheit on a meat thermometer. If the chicken sticks when you attempt to flip it, leave it for another minute or so.

5. Once chicken is done, rest it for 7-10 minutes before slicing or serving.

   preparation notes

   *The cooked chicken can stay in the freezer for up to 3 months.

Andrea Yates at Caring for You Doula is a postpartum doula based in Hoboken, NJ, serving families across northern NJ- Hudson, Essex, Bergen, and Union Counties. She is passionate about the postpartum period and helping parents navigate this time with confidence and ease. Contact her today to set up a free consultation on how she can help care for you and your family during this amazing time.