Hawaiian Mash, Chicken Breast & Beans Meal Prep

This paleo-friendly pre workout meal prep recipe was developed by Eco Meal Prep during a weight-cutting phase using the slow-carb diet. When in season, Hawaiian purple sweet potatoes are a staple in our kitchen as they're great tasting and have tremendous health benefits such as low GI, high fibre, and protein. A great source of carbohydrate for any healthy diet!

Preparation/Cooking time: 45-60min

Servings: 4 meals

Calorie breakdown (per meal): 

Calories: 428cal
Protein: 38.25g
Carbohydrates: 31g
Fats: 15g
Fibre: 7g


  • 600g free range chicken breast
  • 400g fresh green beans (washed with ends cut)
  • 350g peeled and diced Hawaiian purple sweet potato
  • 100ml organic light coconut milk
  • 2Tbs organic coconut oil
  • 2 cloves of diced garlic
  • Spices and seasonings of choice

Step 1:

Place 350g diced purple sweet potato into a pot with 4 cups of water. Boil on medium for 25min or until soft.

Step 2:

While sweet potato is boiling, preheat the oven to 200 degrees C and begin preparing chicken.

Wash and pat dry chicken breast then season with your choice of spices - this is your chance to get creative. We like to keep it simple with sea salt, black pepper, cumin and cayenne pepper.

Step 3:

Using a non-stick frying pan on high, add 1Tbsp of coconut oil until fully melted then carefully add seasoned chicken breast to sear for 4 minutes each side (only flip once using tongs or spatula).

After searing, the breast pieces should have developed a nice golden-brown crust. Place them onto a baking tray and cook in the oven for 15min at 200 degrees C.

Step 4:

At this point, your sweet potato should be ready to mash. Check the softness by poking through a piece using a fork - easy penetration of the potato indicates that it is ready. Take it off the stove and remove any remaining water (there should be minimal). 

Using a potato masher or fork, begin mashing the pot of purple sweet potato then add 100g of coconut milk. Continue mashing until you get a smooth consistency. (Option to add 1tsp of cinnamon to taste).

Leave the mashed pot of potatoes aside to cool.

Step 5: 

Add 400g washed green beans (with ends cut) into a pot and boil for 5 minutes.

Step 6:  

While beans are boiling, remove chicken breast from the oven and check for pinkness by cutting into the middle. An instant-read thermometer inserted into the centre should read at least 74 degrees C. It should be ready at this point.

Bake for longer if needed then set aside with the potatoes to cool.

Step 6:

Drain the boiled beans.

Using a non-stick frying pan, add 1Tbsp of coconut oil until fully melted then carefully add 2 chopped garlic cloves to saute for 60 seconds.

Add boiled beans and saute on high for 3-4 minutes.

Step 7:

Slice the cooled chicken breast on a chopping board then build your meals.

Using x4 meal prep containers and a kitchen scale, distribute your chicken breast, purple mash and beans evenly and there you have it! 4 delicious pre-workout meals full of goodness to get you through a week of hard training!

Recommended: 900ml Glass Meal Prep Containers

Be sure to share this recipe if you like it!

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