Meal prep shouldn’t take your entire Sunday. This 15-minute chicken and rice bowl is the definition of functional food. It hits your protein goals, costs less than $5 a serving, and scales perfectly for the whole week.
What You Need (The Setup)
Keep it simple. You can use pre-cooked rice to make this even faster.
- The Protein: 1 lb boneless, skinless chicken breast, diced.
- The Base: 2 cups cooked jasmine or basmati rice.
- The Greens: 1 head of broccoli, cut into florets.
- The Flavor: 1 tbsp olive oil, garlic powder, smoked paprika, salt, and pepper.
- The Gear: High-quality, airtight glass containers are mandatory to keep this tasting fresh by Thursday and to prevent leaks in your work bag. You can grab the exact Containers I use every week right here.
The 3-Step Process
- Cook the Chicken: Heat the olive oil in a large skillet over medium-high heat. Toss the diced chicken with the garlic powder, smoked paprika, salt, and pepper. Cook for 7-9 minutes until golden brown and cooked through.
- Steam the Broccoli: While the chicken cooks, steam the broccoli florets in the microwave or a small pot of boiling water for 3-4 minutes until tender-crisp.
- Assemble: Divide the cooked rice, chicken, and broccoli evenly among your glass containers. Let them cool before sealing the lids.
Store in the fridge for up to 4 days, and microwave for 90 seconds when you’re ready to eat.
