← NUTRITIONLunch
Chicken & Rice Meal Prep
The meal every coach comes back to. Cook a batch of four — lean chicken, rice and veg — and your training-day protein is sorted, weighed and boxed for the week.
- CALORIES
- 550 kcal
- PROTEIN
- 50 g
- CARBS
- 60 g
- FAT
- 10 g
- →800 g chicken breast (200 g per box)
- →300 g rice, dry weight (75 g per box)
- →400 g broccoli or mixed veg
- →1 tbsp olive oil
- →Paprika, garlic powder, salt, pepper
- 01Cook the rice and divide across four containers.
- 02Season and bake the chicken at 200°C until it hits 74°C, about 18–20 minutes, then slice.
- 03Steam or roast the veg.
- 04Box up 200 g chicken, a quarter of the rice and veg per container. Cool before lidding.
Weigh everything so each box hits the same macros. Keeps 4 days; freeze any you won't eat by then. Swap rice for potato or couscous to keep it interesting.
Note: A recipe, not a meal plan. How much of it fits your day depends on your targets — build it into a plan or ask at your assessment.