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How You Can Stretch a Single Roast Chicken Across 7 Meals

Roasting a whole chicken not only creates a delicious centrepiece for a meal but also opens the door to a week's worth of sustainable and budget-friendly dishes. Slash your grocery costs in half with our simple meal-prepping tricks.

By strategically planning and repurposing your roast chicken, you can minimise food waste, save money, and enjoy diverse meals throughout the week. Here's a step-by-step guide to making your roast chicken last for 7 meals:

Meal Prep on Roast Day: Once the roast chicken is cooked, immediately shred or slice portions to use in different meals throughout the week.

Store shredded or sliced chicken in separate containers for easy access.

Utilise Different Parts: Assign specific meals for different parts of the chicken (e.g., breasts for salads, thighs for stir-fry, drumsticks for curry).

Use bones and carcass to make a homemade chicken broth for soups or stews.

Sundays are for Roast Dinners: Enjoy a classic Sunday roast dinner using a whole chicken.

Freeze Extra Portions: If you can't use all the chicken within the week, freeze portions for later use. Label and date each container for easy identification.

Get Creative with Leftovers: Use small amounts of leftover chicken in omelettes, salads, or wraps for added protein. Mix and match veggies and grains for variety.

Here are 7 recipes you can make using one chicken.

Chicken Caesar Salad Wraps


  • Shredded chicken breast from the roast chicken
  • Romaine lettuce
  • Cherry tomatoes, halved
  • Parmesan cheese, grated
  • Whole grain tortillas
  • Caesar dressing


  1. In a bowl, mix the shredded chicken with Caesar dressing until well coated.
  2. Lay out a whole grain tortilla and add a generous portion of the dressed chicken.
  3. Top with romaine lettuce, cherry tomatoes, and grated Parmesan.
  4. Wrap the tortilla, securing the filling, and enjoy.

Chicken and Vegetable Stir-Fry


  • Sliced chicken thighs from the roast chicken
  • Broccoli florets
  • Bell peppers, sliced
  • Carrots, julienned
  • Snap peas
  • Soy sauce or tamari
  • Brown rice or quinoa (optional)


  1. Heat a pan or wok over medium-high heat and add a bit of oil.
  2. Stir-fry the sliced chicken until browned, then add vegetables and stir-fry until tender-crisp.
  3. Add soy sauce or tamari for flavour.
  4. Serve the stir-fry over brown rice or quinoa if desired.

Chicken Avocado Club Sandwich


  • Sliced roast chicken
  • Avocado, sliced
  • Crispy bacon
  • Lettuce
  • Tomato, sliced
  • Whole-grain bread slices


  1. Toast the whole-grain bread slices.
  2. Layer the sliced chicken, avocado, bacon, lettuce, and tomato between the bread slices.
  3. Cut in half and enjoy a hearty club sandwich.

Chicken and Sweet Potato Hash


  • Diced roast chicken from any part of the chicken
  • Sweet potatoes, diced
  • Bell peppers, diced
  • Onion, diced
  • Olive oil
  • Eggs (optional)
  • Salt and pepper to taste


  1. In a skillet, heat olive oil over medium heat.
  2. Add diced sweet potatoes, bell peppers, and onions. Cook until softened.
  3. Stir in the diced chicken and cook until everything is heated through.
  4. Optionally, fry eggs and place them on top of the hash.
  5. Season with salt and pepper and serve.

Chicken and Vegetable Curry


  • Chicken pieces from the roast chicken
  • Mixed vegetables (e.g., carrots, peas, bell peppers)
  • Coconut milk
  • Curry paste or powder
  • Brown rice


  1. In a pot, combine the chicken, mixed vegetables, coconut milk, and curry paste or powder.
  2. Simmer until the chicken is cooked through and the veggies are tender.
  3. Serve over brown rice.

Chicken Pesto Pasta


  • Shredded roast chicken
  • Whole-grain pasta
  • Cherry tomatoes, halved
  • Fresh basil pesto
  • Pine nuts (optional)
  • Parmesan cheese, grated


  1. Cook the pasta according to package instructions.
  2. In a large bowl, combine the cooked pasta with shredded chicken, cherry tomatoes, and fresh basil pesto.
  3. Toss until well coated.
  4. Garnish with pine nuts and grated Parmesan.

Chicken Taco Bowls


  • Remaining shredded chicken
  • Black beans, drained and rinsed
  • Corn kernels
  • Avocado, diced
  • Salsa
  • Greek yogurt
  • Brown rice


  1. In a bowl, mix the shredded chicken, black beans, and corn.
  2. Serve over brown rice.
  3. Top with diced avocado, salsa, and a dollop of Greek yogurt.
  4. Feel free to adjust quantities based on personal preferences and enjoy these delicious and diverse meals throughout the week!

Tips and Tricks to Make Your Ingredients Go the Extra Mile

Master the Art of Meal Prep: Spend a few hours on weekends prepping ingredients for the week. Chop vegetables, marinate proteins, and portion out snacks. This reduces daily cooking time and ensures you have fresh, ready-to-use components.

Create Flavourful Homemade Stocks: Don't discard vegetable scraps, chicken bones, or shrimp shells. Save them in the freezer to make homemade stocks. Use these stocks as a base for soups, stews, and risottos for added depth of flavour.

Embrace Leftovers Creatively: Plan meals that intentionally produce leftovers. Roast an extra chicken, cook extra rice, or make a double batch of sauce. These leftovers can become the foundation for new, exciting dishes throughout the week.

Invest in Versatile Ingredients: Keep a well-stocked pantry with versatile ingredients like canned tomatoes, beans, grains, and spices. These staples can transform into various dishes, allowing you to whip up meals on the fly.

Repurpose Stale Bread: Stale bread doesn't need to go to waste. Turn it into croutons, breadcrumbs, or a flavourful bread pudding. Revive it by toasting or rehydrating with liquids like broth or olive oil.

Maximise Fresh Herbs: Preserve the freshness of herbs by freezing them in olive oil or chopping them into ice cube trays with water. This ensures you always have herbs on hand, even when they're not in season.

Batch Cooking for Efficiency: Prepare large batches of sauces, soups, or casseroles and freeze them in smaller portions. This not only saves time but also prevents food waste by allowing you to use ingredients before they spoil.

Explore Alternative Cooking Techniques: Experiment with cooking techniques like slow cooking, pressure cooking, and sous vide. These methods can transform tougher cuts of meat into succulent dishes and infuse flavours into your ingredients.

Utilise Citrus Zest: Before juicing citrus fruits, zest them. Citrus zest adds vibrant flavour to both sweet and savoury dishes. Freeze extra zest for later use, ensuring you enhance dishes with a burst of citrusy goodness.

DIY Spice Blends: Create your spice blends to add depth and complexity to your dishes. Experiment with combinations of herbs and spices to tailor flavours to your liking. Store these blends in airtight containers for easy access.

These tips and tricks are designed to make your cooking journey more efficient, flavourful, and sustainable. By adopting these practices, you'll not only reduce food waste but also elevate the taste and variety of your meals.

Keen to learn more simple tips and tricks to make your ingredients go the extra mile? Or maybe you’re ready to put your health first – whatever your reason, it’s time to join us for the 8-Week Program. When you sign up with us, you’ll have access to clear-cut meal plans, community support and exclusive access to our sugar-free content. Here’s what’s on offer:

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