When it comes to fitness and meal prep, simplicity is key. A balanced mix of protein, carbs, and healthy fats can power your workouts and recovery, all while keeping you full and satisfied. This chicken and rice meal prep recipe is a classic for a reason: it’s easy, delicious, and packed with nutrients to fuel your goals.
Ingredients
This recipe yields four servings, making it perfect for your weekly prep.
4 boneless, skinless chicken breasts (about 150g each)
2 cups brown rice (uncooked)
4 cups broccoli florets (or any green vegetable of choice)
2 tbsp olive oil
1 tsp garlic powder
1 tsp smoked paprika
1 tsp chili powder (optional, for spice lovers)
Salt and pepper to taste
1 lemon (optional, for garnish)
Step-by-Step Instructions
1. Cook the Brown Rice
Rinse the rice under cold water to remove excess starch.
In a medium pot, combine 2 cups of rice with 4 cups of water. Add a pinch of salt.
Bring to a boil, reduce the heat, and simmer covered for 30-35 minutes, or until the rice is tender.
Fluff with a fork and set aside to cool.
2. Season the Chicken
Preheat your oven to 200°C (400°F).
Pat the chicken breasts dry with paper towels.
Rub both sides of the chicken with olive oil, then season with garlic powder, smoked paprika, chili powder (if using), salt, and pepper.
3. Cook the Chicken
Line a baking sheet with parchment paper or lightly grease it with olive oil.
Place the chicken breasts on the baking sheet and bake for 20-25 minutes, or until the internal temperature reaches 75°C (165°F).
Let the chicken rest for 5 minutes before slicing it into bite-sized pieces.
4. Steam the Broccoli
Bring a pot of water to a simmer and place a steamer basket on top.
Add the broccoli florets to the steamer and cover.
Steam for 5-7 minutes, or until bright green and tender.
Season lightly with salt and pepper, if desired.
5. Assemble Your Meal Prep
Divide the cooked rice, chicken, and broccoli evenly among four meal prep containers.
Squeeze a wedge of lemon over each container for a fresh, tangy kick.
Seal the containers and refrigerate for up to 4 days.
Nutritional Breakdown (Per Serving)
Calories: ~450
Protein: ~38g
Carbohydrates: ~40g
Fats: ~10g
Tips for Meal Prep Success
Switch It Up: Swap broccoli for other vegetables like zucchini, asparagus, or bell peppers to keep your meals interesting.
Add Flavor: Drizzle with a low-calorie sauce or sprinkle fresh herbs like parsley or cilantro.
Storage Tips: Use airtight containers to keep your meal prep fresh for up to 4 days. Freeze if you’re prepping for longer.
Batch Cooking: Double the recipe to prepare meals for an entire week.
Why This Recipe Works
This high-protein chicken and rice meal prep is a fitness favorite for good reason:
Protein Power: The chicken provides lean protein for muscle recovery and growth.
Complex Carbs: Brown rice is a slow-digesting carbohydrate, keeping you full and energized.
Veggie Boost: Broccoli adds fiber, vitamins, and antioxidants.
Simple and Efficient: Minimal ingredients, maximum flavor, and easy prep.
FAQs
What if I don’t have an oven?
You can grill or pan-sear the chicken instead. Just make sure it’s fully cooked.
Can I use white rice instead of brown rice?
Yes! White rice cooks faster and has a softer texture, but brown rice offers more fiber and nutrients.
How do I reheat meal prep without it drying out?
Add a splash of water or broth to your container before reheating in the microwave to keep the food moist.
Can I add sauces to this recipe?
Absolutely! Low-sodium soy sauce, hot sauce, or a dollop of hummus work well.
Is this recipe suitable for weight loss?
Yes, it’s high in protein, balanced in carbs, and low in fat, making it great for weight loss when paired with a calorie-controlled diet.
How do I keep my vegetables fresh in meal prep?
Slightly undercook your veggies so they stay firm when reheated.
Conclusion
Meal prep doesn’t have to be boring or complicated. With this chicken and rice meal prep recipe, you’ll have nutritious, delicious meals ready to fuel your fitness goals all week long. Not only will you save time and money, but you’ll also eliminate the temptation of unhealthy food choices. So grab your containers, get cooking, and start eating like the champion you’re working to become!
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