Chicken & rice meal prep
The classic meal prep: marinated chicken, brown rice, broccoli. 5 containers in 45 minutes — entire week of lunches sorted.
high-protein meal-prep lunch
Per serving
520 kcal
Total time
45 min
Servings
5
Difficulty
easy
Protein
42g
Carbs
56g
Fat
12g
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Ingredients
- Chicken breast 2 lbs (6-8 breasts)
- Brown rice (dry) 1.5 cups
- Broccoli florets 6 cups
- Olive oil 3 tbsp
- Soy sauce 3 tbsp
- Garlic 4 cloves, minced
- Honey 2 tbsp
- Lemon juice 2 tbsp
- Italian seasoning 1 tbsp
- Salt and pepper to taste
Steps
- 1 Cook brown rice per package instructions (~25 minutes).
- 2 Whisk olive oil, soy sauce, garlic, honey, lemon juice, seasoning. Toss with chicken. Marinate 15+ minutes.
- 3 Preheat oven to 425°F. Place chicken on lined sheet pan. Bake 18-22 minutes (165°F internal).
- 4 Steam or roast broccoli — sheet pan with chicken for last 12 minutes works.
- 5 Cool everything 10 minutes. Slice chicken into strips.
- 6 Portion into 5 containers: 3/4 cup rice, 5 oz chicken, 1 cup broccoli per container.
- 7 Refrigerate 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.