Even as a farmer with freezers full of our amazing pastured meats and access to the freshest vegetables from our veggie growing farmer friends, I STILL struggle with planning and preparing delicious meals for our family.
Sometimes it's due to a lack of creativity. Other times a lack of planning. And most of the time a lack of energy ;)
But when I do take the time to meal plan at the beginning of the week, I find myself asking "why don't I do this all the time??"
We eat better and I spend way less time stressing and last minute cooking.
I wanted to share a meal planning idea with you of how to take a whole chicken, cut it up at the beginning of the week, and have all the pieces you need to make FIVE wonderfully wholesome and delicious meals for the week.
The ideas I'm sharing today would be for a larger chicken, 6+ pounds, and would ideally serve a family of 4.
Depending on your family's size and ages, you can scale up or down. If you have a smaller family, you can do a smaller chicken. If a bigger family, you could do two large chickens and double everything.
We shared a video on our YouTube page a while back of how to cut up a whole chicken. Though daunting to some, it is a worthy skill to learn and once you've done it a few times you'll realize how simple and worthwile it is.
You can thaw a chicken by Sunday, cut it up, stick the pieces in the fridge for that week's meals, make your broth with the carcass, and set yourself up for success in the kitchen that week.
Here's how I would typically divide a large chicken for multiple meals:
- 2 lbs of boneless breast and tenders = 2 MEALS
- 2 drumsticks, 2 wing flats, 2 drumettes = 1 MEAL
- 2 large thighs = 1 MEAL
- 1 carcass = 1 MEAL
When you make broth with the carcass, you can pick off the "leftover" meat and set it aside in the fridge to use for your meal later in the week. Then of course strain your broth and set that aside in the fridge for it's meal.
1 Chicken = 5 Meals (All gluten free, by the way!)
Meal #1: Chicken Burrito Skillet (1lb of boneless chicken)
Meal #2: Mediterranean Chicken Bowls (1lb of boneless chicken)
Meal #3: Caramelized Baked Chicken Legs/Wings (drumsticks and wings)
Meal #4: Coconut Curry Chicken Thighs (2 thighs)
Notes: This recipe technically calls for 6-8 thighs, however 2 thighs from a large chicken will suffice. This would go well served over rice or mashed white or sweet potatoes!
Meal #5: Chicken Butternut Chili (carcass = broth and picked chicken)
Notes: This recipe calls for 1 cup of cooked chicken breast, but I suggest using the picked chicken you get off of the carcass after making broth. You should have close to what this recipe calls for! **Freezes well
I'd love to hear about your ideas of how to stretch a whole chicken and some of your favorite chicken dishes!
Happy planning and cooking,
Rachel
FAQs
1 Chicken = 5 Meals (All gluten free, by the way!)
Notes: This recipe technically calls for 6-8 thighs, however 2 thighs from a large chicken will suffice. This would go well served over rice or mashed white or sweet potatoes!
Is one chicken enough for 5 people? ›
A leg is a portion. All the white breast meat is easily enough for 4. So one chicken is minimum 6 people. Plenty of veg, potatoes and stuffing will ensure no hunger.
How many meals can you make from one chicken? ›
How to make one whole chicken stretch to five meals
- Meal 1: Spatchco*cked roast chicken with orzo and roast vegetables. ...
- Meal 2: Chicken, leek and ham pasties. ...
- Meal 3 Freekeh, chicken and pomegranate salad. ...
- Meal 4: Chicken and mango coconut curry. ...
- Meal 5: Black bean and chicken burritos.
A whole 3 to 4-pound chicken will feed 4 to 6 people, depending on ages and appetite. For Cornish game hens, which are very small chickens, count on one small (1.25 pounds) game hen per person or half of a larger (2-pound) game hen.
How much chicken serves 5 people? ›
The amount of chicken needed for 5 people can vary depending on the recipe and portion size. On average, you might plan for about 200-250 grams (0.2-0.25 kg) of chicken per person. So for 5 people, you would need approximately 1-1.25 kg of chicken.
How much chicken feeds a family of 5? ›
Herb Fed Free Range Chicken
| Size of bird | Portions |
|---|
| 1.8kg (3.9lb) | 3-4 people |
| 2kg (4.5lb) | 4-6 people |
| 2.5kg (5.5lb) | 6-8 people |
If chicken is the main entree, like these pan-seared chicken breasts, you can plan on 4 to 6 ounces per person. It can also vary based on the number of side dishes you plan to serve. If chicken is being added to pasta or stew, then you might not need a generous amount. In these cases 3 to 4 ounces per person is plenty.
What size chicken for 5 people? ›
An average-size chicken weighs about 1.5kg and will feed 4 people. If you're cooking for 5 or 6, go for a 1.8kg-2kg bird. Do buy the best you can – preferably free-range and organic.
How much chicken to eat per meal? ›
Whether you're an athlete looking to bulk up, or just someone interested in maintaining muscle as you age, to build and maintain muscle over time it may be more effective to aim for around 30 grams of protein (that's about four ounces of chicken meat) per meal three times a day, as opposed to the typical American habit ...
Can I eat only chicken as a meal? ›
All-chicken diet, an eating pattern in which only chicken is consumed for all meals. While a meat-only diet can help with weight loss, it comes with some serious potential downsides, including essential nutrient deficiencies, unhealthy eating habits, and unsustainability. overall.
On average, one whole chicken typically provides enough meat for about four servings. So, for a family of four, you may want to consider raising one chicken per week for a steady supply of fresh, homegrown poultry.
How many meals is one rotisserie chicken? ›
You can easily make 5 meals out of one rotisserie chicken from the store. A rotisserie chicken is perfect for meal planning and I think you'll love that these meals come together quickly too.
Is 1 chicken breast a serving? ›
Chicken Breasts
The recommended single serving size of chicken is 3 to 4 ounces, about the size of a deck of playing cards. Some people use the palm of their hand as a guide. Depending on the vendor, some chicken breasts are two or three times the recommended serving size.
How much will one chicken feed? ›
However, there is a simple figure to provide you with a solid starting point: 1/4 of a pound per fully grown chicken per day. This means each chicken will eat approximately 1.5 pounds of feed in a week.
Is one chicken enough for 7 people? ›
A 2 ½ to 4 pound whole chicken will serve approximately three to four people. Roasting Chicken: A 4 to 7 pound chicken will serve approximately five to seven people.
How many does a 5 lb chicken feed? ›
A 2 ½ to 4 pound whole chicken will serve approximately three to four people. Roasting Chicken: A 4 to 7 pound chicken will serve approximately five to seven people.
How many chickens do I need for 5 adults? ›
An average-size chicken weighs about 1.5kg and will feed 4 people. If you're cooking for 5 or 6, go for a 1.8kg-2kg bird. Do buy the best you can – preferably free-range and organic.
How many pounds of whole chicken for 5 people? ›
A 4 to 7 pound chicken will serve approximately five to seven people. Capons: A 5 to 9 pound chicken will serve approximately six to nine people.
How much chicken do you eat per meal? ›
Whether you're an athlete looking to bulk up, or just someone interested in maintaining muscle as you age, to build and maintain muscle over time it may be more effective to aim for around 30 grams of protein (that's about four ounces of chicken meat) per meal three times a day, as opposed to the typical American habit ...
