Print

Easy 5-Day High Protein Chicken Rice Meal Prep for Perfect Healthy Meals

high protein chicken rice meal prep - featured image
Print Recipe

A simple, flavorful, and practical meal prep recipe featuring juicy marinated chicken breasts and fluffy rice cooked with chicken broth, designed to keep well for five days and support healthy eating.

Ingredients

Scale
  • 1.5 pounds boneless, skinless chicken breasts
  • 1.5 cups long grain white rice (or jasmine rice)
  • 2 tablespoons olive oil
  • 3 cloves garlic, minced
  • 1 teaspoon smoked paprika
  • 2 tablespoons lemon juice
  • 1 teaspoon dried oregano
  • Salt to taste (about 1 teaspoon)
  • Freshly ground black pepper to taste (about ½ teaspoon)
  • 2 cups low-sodium chicken broth
  • 2 tablespoons fresh parsley, chopped (optional)
  • Steamed vegetables of choice (optional, e.g., broccoli or green beans)

Instructions

  1. In a mixing bowl, combine olive oil, minced garlic, smoked paprika, lemon juice, dried oregano, salt, and black pepper. Whisk to blend all the flavors.
  2. Add the chicken breasts to the marinade, turning to coat fully. Let sit at room temperature for 15 minutes or refrigerate up to 2 hours for deeper flavor.
  3. Rinse rice under cold water until water runs clear to remove excess starch.
  4. In a medium saucepan, bring chicken broth to a boil. Add rice and a pinch of salt. Reduce heat to low, cover, and simmer for 15 minutes without lifting the lid.
  5. Remove from heat and let rice steam covered for another 10 minutes. Fluff with a fork before serving.
  6. Heat a large nonstick skillet over medium heat. Add marinated chicken breasts and cook about 6-7 minutes per side until internal temperature reaches 165°F (74°C). Avoid flipping too often.
  7. Transfer chicken to a plate and let rest for 5 minutes. Slice into strips or bite-sized pieces.
  8. Divide cooked rice evenly among five meal prep containers. Top each with sliced chicken and steamed vegetables if using. Sprinkle with fresh parsley.
  9. Seal containers and refrigerate. Meals stay fresh up to 5 days. For longer storage, freeze and thaw overnight in the fridge.
  10. Reheat gently in microwave with a splash of water to keep rice moist.

Notes

Let chicken rest before slicing to keep it juicy. Rinse rice thoroughly to avoid mushiness. Cook chicken on medium heat to prevent burning. Cook in batches if pan is crowded. Reheat with a splash of water to keep rice moist. Marinate at least 15 minutes for best flavor. Can substitute chicken thighs or brown rice with adjusted cooking times. For vegetarian option, use grilled tofu or tempeh with vegetable broth.

Nutrition

Keywords: high protein, chicken meal prep, healthy meals, chicken and rice, easy meal prep, meal prep recipe, healthy chicken recipe, meal prep chicken, high protein meal

Find it online: https://platebelle.com/easy-5-day-high-protein-chicken-rice-meal-prep-for-perfect-healthy-meals/