Quick & Easy Tin Foil Meal Prep

It's Sunday night and you promised yourself that for the week you would get your meal preparation done, but the sofa looks much more attractive.

Don't sweat it, we were all in that boat and you'll have things sorted in no time with this super-simple recipe.

All you have to do is prepare the ingredients, wrap them in packages of tin foil and let the oven do the job for you. You'll have two lots of juicy mixes of chicken at the end, absolutely full of flavour.

By Wednesday, we know things can go a bit stale if you prepare a load of lunches that are exactly the same, so you will be able to switch things up by making these two flavour sensations in one go.

For a healthy boost of vitamins and fibre, we went for a sizzling fajita and smoky 5-spice, packed with plenty of veggies too.

Serves 4


  • 4 chicken thighs (cubed)

  • 4 tbsp. olive oil

  • Salt

  • Pepper

For the sizzling fajita:

  • 2 tbsp. fajita seasoning

  • 1 red onion (sliced)

  • 2 bell peppers (sliced)

For the smoky 5-spice:

  • 1 courgette (sliced)

  • 1 tin chickpeas (drained)

  • 1 tsp. Chinese 5-spice

  • 1 tsp. cumin

  • 1 tsp. paprika


  1. Preheat your oven to 200 ° C first.

  2. Slice two large tin foil rectangles and place them on a baking tray. To fold them up into parcels, make sure you have enough tin foil.

  3. Divide the cubed chicken uniformly between the two tin foil rectangles. One square is going to be fajita-style chicken, the other is going to be your 5-spice smoky one. Scatter the sliced peppers and onion evenly over the chicken for the fajita style. Then add the seasoning to the fajita and drizzle with 2 tbsp. Season with salt and pepper with olive oil, and then mix thoroughly to make sure everything is coated.

  4. Then, fold the edges of the rectangle of tin foil and scrunch the edges together to create a package.

  5. Add the courgette, drained chickpeas, Chinese 5-spice, cumin and paprika, along with the remaining olive oil, salt and pepper, for the other half of the chicken. To ensure that everything is coated, mix well and then fold up to make a second package.

  6. Cook in the oven for 15 minutes, before removing each package and flipping it carefully.

  7. Put them back in the oven and cook for an additional 15 minutes.

  8. Once cooked, open the packages carefully for two deliciously flavoured chicken mixes; be careful of the steam!

Smoky 5-Spice Chicken per serving:

Calories / 369

Protein / 25g

Fat / 19g

Carbs / 23g

Sizzling Fajita Mix per serving:

Calories / 289

Protein / 19g

Fat / 16g

Carbs / 21g