Meal PrepChicken & Rice Meal Prep Bowls
This is the meal prep template worth learning first: one seasoned chicken, one pot of rice, one tray of roasted veggies — split across five containers for a week of lunches that actually taste good reheated. No fancy equipment, no bland "diet food" — just a repeatable formula you can swap endlessly once you've got the rhythm down.
- for the chicken
- 2 lb boneless chicken breast, cubed
- 2 tbsp olive oil
- 1 tbsp garlic powder
- 1 tbsp smoked paprika
- for the bowls
- 2 cups long-grain rice, uncooked
- 1.5 lb broccoli florets
- 1 tbsp olive oil, for the broccoli
portions into 5 containers for grab-and-go lunches all week.
- Preheat the oven to 425°F (220°C). Toss the chicken with 2 tbsp oil, garlic powder, and smoked paprika on a sheet pan.
- On a second sheet pan, toss the broccoli with the remaining oil and a pinch of salt.
- Roast both pans for 18–20 minutes, flipping the chicken once, until the chicken hits 165°F and the broccoli is lightly charred.
- Meanwhile, cook the rice according to package directions.
- Divide the rice, chicken, and broccoli evenly between 5 containers. Cool completely before sealing and refrigerating.
No chicken breast? Chicken thighs stay juicier over 4–5 days of reheating — use the same seasoning and roast time.
No rice? Quinoa or cauliflower rice both work — cut the carb count with cauliflower rice.
Want more sauce? A packet of teriyaki or a spoonful of pesto stirred in right before eating keeps it from tasting repetitive.
No fresh broccoli? Frozen broccoli roasts just as well straight from frozen — add 5 extra minutes.
Kantan tip — cool everything to room temperature before sealing the containers — trapping steam under a lid is the #1 reason meal prep turns soggy by day 3.