Four-Day Meal Prep: Strawberry Matcha Chia Pudding, Thai Chicken Bean Salad, and Protein Energy Balls

Ingredients

• 1 cup milk of choice (For the strawberry layer)
• 8 strawberries (For the strawberry layer; additional diced strawberries are used as a topping)
• 1 tsp vanilla bean paste or vanilla extract (For the strawberry layer)
• 0.25 cup plain nonfat Greek yogurt (For the strawberry layer)
• 0.333 cup chia seeds (For the strawberry layer)
• 1 cup milk of choice (For the matcha layer)
• 2 tsp matcha powder (For the matcha layer)
• 1 tsp vanilla bean paste or vanilla extract (For the matcha layer)
• 0.25 cup plain nonfat Greek yogurt (For the matcha layer)
• 0.333 cup chia seeds (For the matcha layer)
• vanilla Greek yogurt (A dollop for serving; amount not specified)
• diced strawberries (For topping; amount not specified)
• chicken thighs (Amount not stated; chicken breasts may be substituted)
• honey-soy marinade (The transcript names a honey-soy preparation but does not provide its ingredient list or quantities)
• dense bean salad (Thai-style salad; the creator said the full ingredient list would be in the comments, which were not provided)
• 1.5 cups rolled oats (For the protein energy balls)
• 1 cup ground flaxseed (For the protein energy balls)
• raw honey (Quantity was not stated in the transcript)
• 1 cup natural peanut butter (For the protein energy balls)
• 1 tsp vanilla extract (For the protein energy balls)
• sea salt (A pinch)
• 2 scoops vanilla protein powder (Brand and scoop weight were not specified)
• 6 tbsp mini chocolate chips (Regular chocolate chips were used in the video, but the creator recommends mini chips)

Steps

1. 1

   For the strawberry chia layer, combine 1 cup milk, 8 strawberries, and 1 teaspoon vanilla bean paste or vanilla extract in a blender or mixing container. Blend until the strawberries are fully puréed and the mixture is evenly pink.

2. 2

   Whisk 1/4 cup plain nonfat Greek yogurt into the strawberry mixture until smooth. Add 1/3 cup chia seeds and whisk thoroughly so the seeds are evenly dispersed.

3. 3

   Set the strawberry mixture aside for about 5 minutes. Whisk it again to break up clumps and ensure the chia seeds remain suspended.

4. 4

   For the matcha layer, combine 1 cup milk, 2 teaspoons matcha powder, and 1 teaspoon vanilla bean paste or vanilla extract. Whisk or blend until the matcha is completely dissolved and no dry green pockets remain.

5. 5

   Whisk 1/4 cup plain nonfat Greek yogurt into the matcha mixture. Add 1/3 cup chia seeds and whisk until evenly distributed.

6. 6

   Let the matcha mixture stand for about 5 minutes, then whisk it again to prevent clumping.

7. 7

   Divide the matcha chia mixture among four meal-prep containers. Spoon the strawberry chia mixture over the matcha layer, then add a dollop of vanilla Greek yogurt and diced strawberries.

8. 8

   Prepare the Thai dense bean salad according to the unavailable ingredient list referenced by the creator. Keep the salad refrigerated while preparing the chicken.

9. 9

   Coat the chicken thighs in the honey-soy marinade. The transcript does not specify the marinade ingredients or marinating time; use the creator's posted comment recipe if available.

10. 10

    Preheat an air fryer to 375°F (190°C). Arrange the marinated chicken thighs in the basket in a single layer, leaving space around each piece for air circulation.

11. 11

    Air-fry the chicken thighs at 375°F for 12 minutes, turning them if needed for even browning. Cook until browned and the thickest part reaches at least 165°F (74°C).

12. 12

    Cool the chicken briefly, slice it, and portion it with the Thai dense bean salad into meal-prep containers. Chicken breasts may be used instead of thighs, as suggested by the creator.

13. 13

    To make the energy-ball mixture, combine 1 1/2 cups rolled oats and 1 cup ground flaxseed in a large bowl.

14. 14

    Add the raw honey, 1 cup natural peanut butter, 1 teaspoon vanilla extract, a pinch of sea salt, and 2 scoops vanilla protein powder. Stir until the mixture is thick and cohesive; the transcript does not state the amount of honey, so add enough to help bind the mixture.

15. 15

    Fold in 6 tablespoons mini chocolate chips. If using regular-size chips, chop them smaller for easier shaping.

16. 16

    Shape the mixture into compact balls using your hands or a small cookie scoop. Refrigerate until firm before packing.

Notes

The transcript explicitly says the complete chicken and Thai dense bean salad ingredient list was provided in the comments, but no comments were included in the source. Refrigerate the chia pudding, salad, chicken, and energy balls for meal prep. Verify chicken reaches 165°F (74°C).

Nutrition per serving

• meal prep
• breakfast
• lunch
• snack
• high-fiber
• high-protein
• no-bake
• air-fryer