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Air Fryer Meal Prep

One hour on the weekend means real food every weekday. This air fryer meal prep roasts portioned chicken thighs, sweet potatoes, and broccoli in one go, packs them into meal prep containers, and keeps them in the fridge or freezer so a busy workday lunch is just a reheat away. It is a grab-and-go he
Servings: 4 servings
Course: Main Course
Cuisine: American

Ingredients
  

  • 4 pieces Chicken thighs (boneless) (~700g)
  • 2 Sweet potatoes cut into chunks
  • 1 Broccoli head, cut into small florets
  • 3 tbsp Olive oil
  • Garlic powder, salt, black pepper to taste

Method
 

  1. Step 1: Preheat and plan batches: Preheat the air fryer to 190°C (375°F). With this much food, roast in 2–3 batches so nothing crowds and you still prep a full week at once — that is the most efficient setup.
  2. Step 2: Prep the chicken thighs: Pat the thighs dry and cut into pieces, then coat with 1.5 tbsp olive oil, garlic powder, salt, and pepper. Skin-side down roasts more fragrantly as the skin renders its own fat to baste the meat, so it stays juicy with a crisp edge.
  3. Step 3: Prep the vegetables: Toss the sweet potato chunks with 1 tbsp olive oil and salt; toss the broccoli with the remaining oil. Sweet potatoes are sturdy so they go in first, broccoli last, so it does not over-soften — keeping the textures distinct.
  4. Step 4: Batch roast: Roast the chicken thighs and sweet potatoes at 190°C for 16–18 minutes; roast the broccoli separately at 190°C for 8 minutes so it does not go soft. Separate roasting gives each its best texture and keeps the broccoli bright green. The thickest part of the chicken thigh should reach 74°C (165°F) at the center — that is the safest and most reliable test (FDA minimum safe temperature for poultry).
  5. Step 5: Portion and cool: Once cooled, pack into containers by portion — chicken, sweet potato, and broccoli each in its own section. Refrigerate up to 4 days or freeze up to 1 month; grab one on the way out and reheat at noon in the microwave or air fryer.