One Rotisserie Chicken, Three Lunches for Two (A 3-Day Packed Lunch Plan)

One rotisserie chicken can cover a surprising amount of lunch. This plan turns a single store-bought bird into six packed lunches for two people over three days: a lemon-bean bowl, yogurt chicken pitas and a chicken-and-hummus box. You shred the chicken once, make two simple sauces, and portion everything in about 30 minutes.

How much chicken you will get

Rotisserie chickens vary in size. A typical bird gives roughly 3 to 4 cups of shredded meat once the skin and bones are removed. For this plan you need about 3 cups (around 1 pound) of meat, which is a little over 1/2 cup per lunch. If your chicken is smaller, make five lunches instead of six, or add a can of beans to the bowls. Weighing the meat is the easiest way to portion it evenly.

The plan at a glance

Each lunch has roughly 24 to 33 g of protein (an estimate; see the protein note below).

Shopping list (for 6 lunches)

• 1 rotisserie chicken
• 1 can (15 oz / 425 g) white beans, drained and rinsed
• 1 pint cherry tomatoes
• 2 cucumbers
• 1 lemon
• Olive oil
• 3/4 cup plain Greek yogurt
• 4 whole-wheat pitas
• 1 small head romaine or 2 cups shredded lettuce
• About 1/2 cup hummus
• 4 carrots
• Whole-grain crackers
• Salt, pepper, dried oregano or dill

Prep order (about 30 minutes)

1. Shred the chicken. Pull all the meat off the bones, discard the skin if you like, and shred or dice it. Divide it into 6 equal portions (about 1/2 cup each).
2. Make the lemon dressing. Whisk 3 tablespoons olive oil, 2 tablespoons lemon juice, 1/2 teaspoon oregano, salt and pepper in a small jar.
3. Make the yogurt sauce. Stir 3/4 cup Greek yogurt with 1 tablespoon lemon juice, a pinch of garlic powder and 1 tablespoon chopped dill or parsley. Season with salt.
4. Chop the vegetables. Halve the tomatoes, slice the cucumbers, and cut the carrots into sticks. Keep the cucumbers in a separate container.
5. Portion. Fill the containers as described below.

Lunch 1: Lemon white bean and chicken bowl (2 portions)

Divide the white beans, tomatoes, cucumber and chicken between two containers. Pack the lemon dressing in two small cups and add it at lunchtime. Stir before eating.

Lunch 2: Yogurt chicken pita (2 portions)

Pack the chicken, lettuce and cucumber in one container, the yogurt sauce in a small cup, and the pita separately (wrapped in parchment). Assemble at lunchtime so the pita doesn’t go soft. For more tips, see our guide on keeping meal-prep wraps from getting soggy.

Lunch 3: Chicken and hummus box (2 portions)

Use a divided container: chicken in one section, hummus in a small cup, carrots and cucumber slices in another, and crackers in a dry section.

Packing and storage

• Keep everything refrigerated until you leave, and carry lunches in an insulated bag with an ice pack.
• Eat refrigerated cooked chicken within 3 to 4 days; if you want to hold some longer, freeze portions on the first day. Cooked chicken should not sit out for more than 2 hours (1 hour if it is hot out).
• Order your days so the pita and bowl come first and the hummus box last; they hold up well for the longest.

How much protein is in each lunch?

These are estimates from the numbers in our high-protein foods list: rotisserie chicken meat is about 27 g of protein per 100 g, and plain Greek yogurt is about 17 g per 3/4 cup. A 1/2 cup portion of chicken (about 70 g) gives around 19 g, and the beans, yogurt, hummus and pita add roughly 5 to 14 g more, so each lunch lands between about 24 and 33 g. Brands and chicken portions vary, so check your labels if exact numbers matter.

Variations

• No pita: use a whole-wheat tortilla or stuff the chicken into lettuce leaves.
• More veggies: add roasted peppers or shredded cabbage to the bowl.
• Other proteins: swap half the chicken for chickpeas for a cheaper plan.
• Meat leftovers: simmer the carcass for stock, or see our chicken and rice meal prep bowls for another way to use cooked chicken.

For more packable lunches, browse the lunch recipes and meal prep recipes.

Frequently asked questions

Can I freeze rotisserie chicken? Yes. Shred it, portion it in freezer bags, and freeze for up to a few months. Thaw it in the refrigerator.

Is it okay to use the skin and dark meat? Yes. The protein numbers above assume mostly meat; dark meat is a little richer and slightly lower in protein per ounce.

Can I make this for one person? Yes: halve the shopping list and make three lunches from half the chicken.

What if I don’t like hummus? Use any thick spread, such as tzatziki, mashed white beans or cream cheese.