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.
Keeps well refrigerated for 4-5 days in sealed containers — this is one of the sturdier meal preps since chicken, rice, and roasted broccoli all reheat predictably. Microwave 2-3 minutes from cold, stirring once halfway. Freezes fine for up to 2 months; thaw overnight in the fridge before reheating.
Teriyaki version Toss the cooked chicken in teriyaki sauce before portioning, and swap the broccoli for snap peas and carrots.
Mexican-style Season the chicken with taco seasoning instead, swap rice for cilantro-lime rice, and add black beans and corn.
Mediterranean Season with oregano and lemon instead of paprika, swap rice for orzo, and add cherry tomatoes and feta.
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.
Gear that makes this recipe easier
The tools this recipe actually calls for, with the one we'd reach for in each category — these link to our own comparisons, not straight to a store.
- Freezer Trays Souper Cubes 2-Cup Freezer Tray Compare all 5 freezer trays →
- Baking Sheets Nordic Ware Naturals Half Sheet Compare all 5 baking sheets →