Chicken & rice meal prep
The classic meal prep: marinated chicken, brown rice, broccoli. 5 containers in 45 minutes — entire week of lunches sorted.
high-proteinmeal-preplunch
Per serving
520 kcal
Total time
45 min
Servings
5
Difficulty
easy
Protein
42g
Carbs
56g
Fat
12g
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Ingredients
- Chicken breast2 lbs (6-8 breasts)
- Brown rice (dry)1.5 cups
- Broccoli florets6 cups
- Olive oil3 tbsp
- Soy sauce3 tbsp
- Garlic4 cloves, minced
- Honey2 tbsp
- Lemon juice2 tbsp
- Italian seasoning1 tbsp
- Salt and pepperto taste
Steps
- 1Cook brown rice per package instructions (~25 minutes).
- 2Whisk olive oil, soy sauce, garlic, honey, lemon juice, seasoning. Toss with chicken. Marinate 15+ minutes.
- 3Preheat oven to 425°F. Place chicken on lined sheet pan. Bake 18-22 minutes (165°F internal).
- 4Steam or roast broccoli — sheet pan with chicken for last 12 minutes works.
- 5Cool everything 10 minutes. Slice chicken into strips.
- 6Portion into 5 containers: 3/4 cup rice, 5 oz chicken, 1 cup broccoli per container.
- 7Refrigerate up to 4 days. Microwave 90 seconds with a splash of water.
Chicken stays best in strips, not whole — surface area means flavor distribution. Rice can be swapped for quinoa, white rice, or sweet potato.