3 Meals from 1 Chicken 🍗 – your simple guide to cooking once and eating well all week.

Tired of spending hours in the kitchen, only to end up with more dishes, more groceries, and no time to actually enjoy your food? You’re in the right place. Try this Week 1 Stretch Tip—starting with just one chicken.

If there’s one ingredient most mom can rely on—it’s chicken. It’s affordable, versatile, and easy to cook in big batches. In this week’s Cook Once, Eat Three Times edition, I’m showing you how to turn one whole chicken into three unique, family-friendly meals—with African flavor and health in mind.

 Step 1: Start with a Whole Chicken (Homemade or Store-Bought)

You have two great options:
Option 1: Make it at home

Season chicken with garlic, ginger, onion (ground into a paste as a marinade base). Add dried herbs like thyme, rosemary, oregano. Include smoked paprika and warming spices such as cloves, coriander seeds, or grains of paradise (powdered or grind with garlic ginger onion mix) for extra flavor. Salt to taste or skip. For a Ghanaian twist, add suya spice and a touch of olive oil. Lemon is optional if you like a citrus hint, but I usually skip it. Mix all ingredients in a bowl and marinate your chicken for a few hours or overnight. Roast, air-fry, or stew—whatever fits your schedule.

Option 2: Buy ready-made

No shame in grabbing a rotisserie chicken from Costco, Sam’s Club, or your local store—especially if you’re short on time. The goal is to save time and stress.

Feeding a larger family? Grab two or more whole chickens and double your prep. This lets you freeze portions or stretch meals further into lunchboxes and weekend dinners.

Step 2: Break It Down and Store It Right

Once cooked, allow to rest while cooling, remove the skin (optional) and separate by parts

  • Breast meat → shred for tacos or salad
  • Thighs & legs → chop for stews or plates
  • Wings → snack or freeze

3. Shred or dice based on your meal plan

4. Save bones for broth, freeze it until ready to use.

🧺 Storage Tips

  • Use glass, deli containers, or silicone/Ziploc bags
  • Add a splash of broth to keep chicken moist
  • Refrigerate portions for 2–3 days
  • Freeze extra in labeled containers (lay bags flat)

Now that you have a solid foundation, let’s dive into real-life examples of how to stretch one chicken into three satisfying meals. Whether you’re working with a whole roasted bird or shredded leftovers, these meals are quick, flavorful, and designed to reduce waste while saving time and money.

🍽️ Meal 1: Chicken with Spiced Vegetables

Perfectly roasted chicken—seasoned to the bone and ready to stretch into three flavorful meals.

  • Reheat carved chicken with olive oil and warming spices (cayenne, cumin, ginger, cinnamon, allspice, black pepper, nutmeg, or roasting juices)
  • Roast or steam sweet potatoes, carrots, and green plantains (preferred for diabetics)
  • Add a simple salad or sautĂŠed greens (spinach or kontomire)

Nurse Tip: Add avocado or nuts for healthy fats and satiety. Skip store-bought dressing.

🌮 Meal 2: Chicken Tacos with Cabbage Slaw

Quick Chicken Tacos — the perfect way to reuse leftovers.

  • Warm shredded chicken with broth and seasoning (Jerk, Suya spice, curry, or chili powder)
  • Load into tortillas or lettuce wraps
  • Top with slaw: cabbage, carrot, lime juice, yogurt or sour cream
Bonus: Add shito, mango salsa, or grilled onions for a flavorful punch.

🍲 Meal 3: Chicken & Veggie Soup

Hearty chicken and vegetable soup—packed with flavor and comfort, using the last of your roast chicken.

Hearty chicken and vegetable soup—packed with flavor and comfort, using the last of your roast chicken.

  • Simmer saved bones with garlic, onion, celery, and herbs to make broth, strain
  • Add leftover chicken, mixed vegetables, and grain (brown rice, whole wheat, quinoa)
  • Season to taste, serve alone or with a side (like garlic bread)
  • Portion leftovers into meal-size containers for fridge or freezer
  • For Ghanaian dishes, use stock in light soups or tomato stews

🧐 Stretch Tips

  • Don’t serve chicken back-to-back—spread it out
  • Switch spices and sauces to keep flavors exciting
  • Store small portions to reduce waste and control intake

Download This Week’s Meal Stretch Planner

Looking for the printable to help you prep your chicken meals this week?
You can find it in the Free Downloads section under Week 1 of the Cook Once, Eat Three Times series.

💬 Let’s Chat!

Tried this stretch?

Tag me @TheStretchPantry25 on Instagram / Facebook: Alice SpiceQueen 
Got a question or tip? Email me: thestretchpantry@gmail.com

Comment below with your favorite way to repurpose chicken.

🗓️ Up Next in the Series: Stretch That Rice: Three Meals from One Pot

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