Aioli Stuffed Chicken Meal Prep (20g Protein)
It is Sunday afternoon, the week is about to start, and you already know the 6pm scramble is coming five nights in a row. This is the recipe for that. Three pounds of chicken, five ingredients, thirty minutes in the air fryer, and it comes out at 20 grams of protein, 5 grams of fat, and 0 carbs per portion. Sixteen portions from one batch. That is a full week of lunches solved in the time it takes to watch one episode of something.
Why This Meal Works for Fat Loss
Chicken breast is the workhorse protein for a reason. It is lean, cheap, and easy to hit your numbers with. The problem is that most people cook it dry, get bored, and drift back to takeout by Wednesday. The mayo mixture in this recipe is the fix. It coats the inside of the breast, keeps the meat moist through the cook, and adds real flavor without adding a sauce you have to track separately.
The macros are the reason it belongs in your rotation. The whole batch is 313 grams of protein against 86 grams of fat and 1 gram of net carbs. Split sixteen ways, each portion is 20 grams of protein for 5 grams of fat. That fat is coming from avocado oil mayo, not from the chicken, so you know exactly where it is and you can dial it up or down. And because there are no carbs in the dish itself, you get to choose the carb that goes with it based on what the day looks like. Training day, add rice. Desk day, add greens. The chicken does not change.
The other thing this does is remove the daily decision. Most of the women I coach are not short on discipline. They are short on a plan that survives a Tuesday. A container of sliced chicken in the fridge that already has flavor is the difference between hitting your protein target on autopilot and building a meal from scratch while tired.
Aioli Stuffed Chicken Recipe
Protein 20g | Fat 5g | Carbs 0g per portion (recipe makes 16 portions, 313g protein / 1g net carbs / 86g fat total)
Ingredients
3 lb (roughly 1350g, or 1.34kg) boneless skinless chicken breasts
6 tbsp (90g) avocado oil mayo
2 tsp (11g) tomato paste
Pinch of paprika
Salt and pepper, to taste
Instructions
Line the air fryer with perforated parchment, or poke holes in regular parchment.
Mix the avocado oil mayo, tomato paste, and paprika in a small bowl.
Slice each chicken breast like a book, keeping one side attached.
Spread the mayo mixture on both open sides of each breast.
Close the breasts and tie with kitchen twine in two places.
Place the chicken in the air fryer basket in a single layer. They can touch but should not overlap.
Season the tops with coarse salt and pepper.
Air fry at 380°F for 15 minutes, flip, season again, then cook at 370°F for another 15 minutes.
Check the internal temperature. It should reach 165°F.
Macros are from Cam's cookbook and will vary by brand and by product. One portion is one sixteenth of the batch, so weigh the finished chicken and divide if you want it exact.
How to Fit It Into Your Day
One portion is a protein add-on. Two portions is a meal. At 40 grams of protein and 10 grams of fat for two portions, this is a lunch that will actually hold you until dinner instead of sending you to the snack drawer at 3pm. Pair it with a carb you like and a pile of vegetables and you have a plate that most of my clients would call a "perfect" meal without thinking about it.
If your fat target is tight for the day, this is one of the easiest proteins to build around because you already know the 5 grams is the mayo and nothing else. If you have room, it goes just as well over a salad with a real dressing or next to roasted potatoes with a little olive oil. The dish is a blank enough canvas that it works on a low day and a high day, which is exactly what a meal prep protein should do.
Swaps and Variations
No air fryer? Bake it on a wire rack over a sheet pan at 400°F for about 25 to 30 minutes, flipping halfway, until it hits 165°F inside. Want it leaner? Cut the mayo to 3 tablespoons and the fat per portion drops to roughly 3 grams, though the chicken will be a little less forgiving on the reheat. Want more flavor? A teaspoon of garlic powder or a squeeze of lemon in the mayo mixture, or swap the paprika for smoked paprika and a pinch of cayenne. Chicken thighs work too if you prefer them, just know the fat number goes up and the protein per gram goes down, so log what you actually cooked.
Meal Prep Notes
This is built for batching. Let the chicken rest 10 minutes, remove the twine, slice, and portion into containers. It keeps 4 days in the fridge. Reheat gently, 60 to 90 seconds in the microwave covered, or eat it cold sliced over a salad, which is honestly where it shines. It freezes fine for up to 2 months if you portion it first, and it thaws overnight in the fridge without turning rubbery, which most chicken breast does not survive.
The recipe is the easy part. The question that actually decides whether you lose fat this fall is how much of it belongs on your plate, how it fits with your training, and what the rest of the day looks like around it. That is what coaching answers, and it is different for every woman who walks in the door. If you are ready to stop guessing and start eating with a plan built for your body, book your call here.
The Pan I Cook This In (and 10% Off)
Quick one, because it matters more than people think. This recipe runs in the air fryer, but on the nights I skip the twine and just butterfly and sear the breasts, or reheat the slices with a splash of water, it goes into Caraway ceramic non-stick. It is the best non-stick pan I have used, full stop. Food slides off with barely any oil, it works on gas, electric and induction, and it goes straight into the oven up to 550°F.
Here is why a nutrition coach cares about a pan. Cooking oil is the calorie leak nobody logs. One tablespoon of oil is about 120 calories, and most of us pour it without measuring, two or three times a day. On a real non-stick surface a teaspoon does the job a tablespoon used to, which is about 80 calories saved every time you cook. Two cooked meals a day and that is over 1,000 calories a week you never tasted, gone, without eating a single bite less. That is the kind of deficit I want for you: the food stays, the calories you cannot taste go.
And the part I did not know for years: traditional Teflon-coated non-stick starts breaking down above about 500°F, which is exactly where a hot sear or an empty preheating pan lands, and the fumes it gives off are what doctors call "Teflon flu." Caraway's ceramic coating is made without PTFE, PFOA, PFAS, lead, or cadmium, so I stopped thinking about it.
Grab yours at rstr.co/caraway/coachcam and use code coachcam at checkout for 10% off. That is an affiliate link, so I earn a small commission at no extra cost to you. It is the pan every recipe in this series is cooked in.
