This Chicken Rice Meal Prep is healthy, high-protein, and perfect for busy weeks. Easy to make and great for lunches or dinners.
Why You’ll Love This Recipe
- Perfect for weekly meal prep
- High in protein and balanced nutrition
- Budget-friendly and easy to make
- Customizable with different flavors and veggies
Ingredients
For the Chicken
- 4 boneless, skinless chicken breasts
- 2 tbsp olive oil
- 1 tsp paprika
- 1 tsp garlic powder
- 1 tsp onion powder
- Salt and pepper, to taste
For the Rice
- 2 cups uncooked rice
- 4 cups water or chicken broth
- Salt, to taste
For the Veggies
- 2 cups broccoli florets
- 1 cup carrots, sliced
- 1 tbsp olive oil
- Salt and pepper, to taste
Instructions
- Cook rice according to package instructions using water or broth.
- Preheat oven to 200°C (400°F) or heat a skillet over medium heat.
- Season chicken with olive oil, paprika, garlic powder, onion powder, salt, and pepper.
- Cook chicken for 6–7 minutes per side (or bake for 20–25 minutes) until fully cooked. Let rest, then slice.
- Toss vegetables with olive oil, salt, and pepper, then roast for 15–20 minutes or steam until tender.
- Divide rice, chicken, and vegetables evenly into meal prep containers.
Equipment
- Skillet or oven
- Saucepan or rice cooker
- Baking sheet
- Meal prep containers
- Knife & cutting board
Tips & Variations
- Swap chicken breast for thighs for more flavor
- Use brown rice or quinoa for extra fiber
- Add sauces like teriyaki, garlic butter, or chili sauce
- Store in the fridge for up to 4 days; reheat in the microwave
Serving Suggestions
- Drizzle with your favorite sauce before serving
- Add avocado or a fresh salad on the side
- Sprinkle with sesame seeds or herbs for extra flavor
Nutrition Facts (Per Meal)
- Calories: 450
- Protein: 40g
- Carbs: 45g
- Fat: 12g
Conclusion
This Chicken Rice Meal Prep is an easy, healthy, and reliable option for busy days. Balanced, customizable, and perfect for staying on track with your nutrition goals.
FAQ
How long does meal prep last?
Up to 4 days in the fridge when stored properly.
Can I freeze it?
Yes, freeze for up to 2 months; thaw overnight before reheating.
Can I use different proteins?
Yes, try turkey, beef, tofu, or shrimp.
How do I keep chicken from drying out?
Don’t overcook and store with a bit of sauce or broth.