I get asked a lot about what’s the best way to meal prep, and my answer is always the same “the best way to meal prep is whatever way works best for you”.

I applaud everyone and anyone who is able to make a list of meals and ingredients and Sunday afternoon makes everything and divi out all the portions into individual Tupperware containers and have lunches and suppers ready to go for 6 days.

If I could do that, and be a happy human being and not gag at a 5 day old microwaved chicken breast, I would! But, this picky palate of mine does not allow me do this and I end up wasting more than ever before. With meal prep, it really is a matter of finding out what works for you to make healthy eating easier and more convenient.

For me, this means having fresh veggies and fruit cut and washed ready to be thrown into my lunch bag, hummus and dips split up into individual containers to grab and go and an idea of about 4-5 suppers that I am going to make throughout the week, that will provide some leftovers for lunch and make sure I have the ingredients on hand to make them.

Sunday’s are roast days, most every Sunday I make a beef, pork or chicken roast to have a hot meal Sunday night with all the fixen’s. We then have a protein to use in lunches for the next couple of days! My husband works in construction, so he usually doesn’t have the privilege of a fridge, microwave, toaster oven, utensils etc and spends most his time eating while operating equipment, so he lives off sandwiches and thus lunch meats are key!

This Sunday we ate my parent’s house for supper. So instead of cooking a roast, I grabbed a cold pre-cooked roast from the grocery store and picked the all meat off to have ready for lunches for the week. I also made a delicious chicken noodle soup to divide into containers and freeze for days I need a quick lunch.

My key to delicious chicken broth and soup? Time & patience.

My chicken noodle soup takes two whole days but really no time at all.

I start off by taking all the meat off the bones of the chicken. The meat gets put into a container and stored in the fridge.

All the leftovers from the meat (bones, skin and all!) get put into the slow cooker and covered with water. At this time, I add 1 tsp of crushed garlic clove, a couple tablespoons of dried onion flakes, 2 tsp of dried parsley and a little seasoning salt + mixed black pepper.

This gets cooked on low overnight for everything to simmer together and get the most flavour into the stock.

In the morning before work, the bones and everything else gets taken out of the broth and I check for flavour. Sometimes at this point, I add water and more seasoning if needed.

For this soup, I cut up 5 carrots and added them to the broth along with frozen green beans and some of the rotisserie chicken.

This was then cooked on low for the remaining of the day.

When I got home from work I cooked some noodles al dente and added them to the soup. Once the slow cooker was turned off and the soup cooled I divided the soup into individual containers to freeze!

I got 4 hefty sized containers filled.

So, in the end, one $11 rotisserie chicken made

  • 4 x 1.5 cup bowls of chicken noodle soup
  • 6 hamburger bun sandwiches (3 lunches for hubby)
  • 1 mid-day snack I paired with cheese and crackers

Chicken Noodle Soup

Prep Time: 30 minutes

Yield: 6 cups

Serving Size: 6


  • 1 Precooked Rotisserie Chicken
  • 3 Cups Carrots, Diced
  • 2 Cups Frozen Green Beans
  • 2 Cups Cooked Noodles (Al Dante)
  • 1 Crushed Garlic Clove
  • 2 Tbsp Onion Flakes
  • Salt and Pepper to taste


  1. Pull meat from bones and store in air tight container in refrigerator
  2. Place chicken carcass in slow cooker, add garlic, onion and salt & pepper to taste
  3. Cover in water and cook on low for 6+ hours or high for 4 hours
  4. Remove carcass from broth and add carrots, green beans or vegetables of choice and desired amount of chicken (~1 cup)
  5. Cook on low for 6+ hours or high for 4 hours
  6. Cook pasta of choice al dente and add to soup
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What’s your favourite way to use a roasted chicken?

Nutritiously yours,