The Stretch Pantry – chicken Meal Planner

Inspired by the Cook Once Eat Three 3 Stretch Series: Week 1, “Stretch That Chicken and get more out of it”.

📅 Weekly Meal Schedule

Meal PlanTypeMain IngredientsNotes
Meal 1Dinner or LunchChicken with Spiced VegetablesAdd greens + avocado or nuts
Meal 2Dinner or LunchChicken Tacos with Cabbage SlawOptional: mango salsa or shito
Meal 3Dinner or LunchChicken & Veggie SoupFreeze leftovers for upcoming week(s)

🧊 Prep Checklist

  • ☐ Buy or cook 1 or more whole chickens
  • ☐ Shred breast meat for tacos/salads
  • ☐ Chop thighs and legs for stews
  • ☐ Save bones for broth
  • ☐ Label and store leftovers
  • ☐ Prepare slaw ingredients: cabbage, carrot, lime, yogurt
  • ☐ Steam/roast sweet potatoes, carrots, and green plantains
  • ☐ Organize meals in fridge/freezer

🛒 Grocery List

  • ☐ Whole chicken (or rotisserie)
  • ☐ Garlic, ginger, and onion
  • ☐ Thyme, rosemary, oregano
  • ☐ Suya spice, paprika, cumin, allspice, cinnamon
  • ☐ Sweet potatoes, carrots, plantains
  • ☐ Cabbage, carrot, lime
  • ☐ Yogurt or sour cream
  • ☐ Grains (brown rice, quinoa)
  • ☐ Lettuce wraps or tortillas

📝 Notes

  • Use the bones of the chicken to make broth for soup or stew.
  • Mix and match sauces to vary flavors across the week.
  • Suya spice can be bought premade in an African/Caribbean store or online.