Chicken breast is the go-to muscle-building food, but how much do you actually need in a week? Let's do some rough maths, then talk about how to buy it so you're not at the shop every other day.
Start with your protein target
A common guideline for people training to build muscle is around 1.6 to 2.2g of protein per kilo of bodyweight per day. So an 80kg person might aim for roughly 130 to 175g of protein a day. Chicken isn't your only source, but it's an easy, lean way to hit a big chunk of it.
Turning that into chicken
Cooked chicken breast has roughly 30g of protein per 100g. If you're getting, say, a third of your daily protein from chicken, that's a couple of hundred grams a day, which adds up to somewhere around 1.5 to 2kg of chicken breast a week for a lot of people. Scale it to your bodyweight and how much you lean on chicken versus other sources.
Mix it up (your future self will thank you)
Living on plain chicken is the fastest way to fall off meal prep. Rotate in turkey, lean beef and pork, eggs and fish so you actually stick to it. Chicken is the backbone, not the whole skeleton.
One note: these are general guidelines, not personalised advice. If you're training seriously or have specific goals, a registered nutritionist can tailor the numbers to you.
Buy a week (or a month) at a time
Getting through 1.5 to 2kg a week means a bulk pack is far easier and cheaper than repeat shops. Our 4kg chicken breast pack covers a couple of weeks, portion and freeze it. For a fuller prep setup, the Fuelled and Gym ranges are built around exactly this.