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Thursday, July 4, 2024

Rooster and Rice Meal Prep Bowls


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Though these hen and rice meal prep bowls could seem easy, they’re something however! The hen is juicy, tender, and seasoned to perfection! You’re going to like having these easy-to-make meals readily available for a fast lunch.

Meal preps are an effective way to maintain prices low and in addition keep on observe on your weight loss program targets. You may customise them nonetheless you’d like and take them on the go! Want some concepts to get you began? Attempt these Korean beef meal prep bowls and teriyaki hen meal prep bowls subsequent!

Top-down view of a plastic container filled with grilled chicken, white rice, and green beans.

Straightforward Rooster and Rice Meal Preps

Rooster and rice is the bread and butter of wholesome consuming. It’s the proper ratio of protein and carbs to energy you thru your day! Pair it along with your favourite veggies for some added diet and you’ve got the proper lunch. The hen in these meal prep bowls is completely seasoned, juicy, and tender. You’ll love each chunk!

Excellent news is- these hen and rice meal prep bowls take lower than half-hour to arrange. A weeks price of meals in a snap! One other good factor about these meal prep bowls is you’ll be able to customise them to work into any weight loss program. So whether or not you’re wanting one thing keto or low-carb, these are excellent for you. See my suggestions part under for concepts!

All the things You’ll Want

I really like these hen and rice meal prep bowls as a result of they use a bunch of pantry staples. They’re additionally nice for utilizing up leftover hen if in case you have it! Actual measurements could be discovered within the recipe card under.

  • Rooster Breasts: That is the principle protein supply within the meal prep bowls. They’re cooked till they’re completely juicy and oh-so tender!
  • Olive Oil: Used to sear the hen in. It provides richness and taste to the dish.
  • Home made Rooster Seasoning: A tasty mix of herbs and spices that add depth and style to the hen. Discover my full recipe right here!
  • Cooked Rice: Provides carbs to the meal preps. In search of low-carb choices? I’ve acquired you lined! Take a look at my suggestions part under.
  • Steamed Inexperienced Beans: A recent, crisp veggie that provides vitamins, coloration, and texture to the dish. Be happy to swap this out on your different favourite greens!

How one can Make Rooster and Rice Meal Prep Bowls

These are going to be your new favourite lunch. They’re so scrumptious but so easy to throw collectively! Plus, it’s straightforward to work them into your macros. The right diet-friendly meal!

  1. Precook Rice: Cook dinner the rice forward of time. You too can use prepackaged cooked rice for comfort.
  2. Season Rooster: Put together the hen by seasoning it with my selfmade hen seasoning.
  3. Sear: Add the olive oil to a skillet after which cook dinner the hen over medium-high warmth for 5-7 minutes on both sides. The hen needs to be cooked via and now not pink. You too can use my air fryer methodology for cooking the hen should you choose!
  4. Steam Veggies: Steam the greens till tender.
  5. Assemble: To assemble the bowls, evenly divide the entire cooked substances into 4 sealable containers. Every container will include ½ cup rice, ½ cup cooked hen, and ½ cup inexperienced beans.
  6. Retailer and Take pleasure in: Seal the containers after which retailer them within the fridge till able to eat. Heat within the microwave and revel in!
4-photo collage of meal preps being assembled.

Suggestions and Substitutions

You can also make these hen and rice meal prep bowls precisely how you want them! Listed below are a couple of concepts to get you began.

  • Keto/Low-Carb: To make these meal prep bowls keto-friendly, swap out the white rice for cauliflower rice, zucchini noodles, or Konjac rice. I additionally love utilizing Banza chickpea rice and pasta as a result of it’s low-carb and provides an additional increase of protein to any meal.
  • Seasoning Your Rooster: To modify up your meal preps, strive seasoning your hen breasts with lemon pepper, blackened, or Cajun seasoning!

How Lengthy Do Rooster and Rice Meal Prep Bowls Final?

In an hermetic container, these meal prep bowls will final for as much as 4 days within the fridge. For a fast and straightforward lunch, merely pop them into the microwave till warmed via and revel in!

3 airtight containers filled with chicken and rice stacked on top of each other.


  • Cook dinner the rice forward of time or use prepackaged cooked rice for comfort.

  • Put together the hen by seasoning it with my selfmade hen seasoning.
  • Add the olive oil to a skillet and cook dinner the hen over medium-high warmth for 5-7 minutes on both sides. The hen needs to be cooked via and now not pink. You too can use my air fryer methodology for cooking the hen should you choose!
  • Steam the greens till tender.

  • To assemble the bowls, evenly divide the entire cooked substances into 4 sealable containers.

  • Every container will include ½ cup rice, ½ cup cooked hen, and ½ cup inexperienced beans.

  • Seal the containers and retailer them within the fridge till able to eat. Heat within the microwave and revel in!



Serves: 4

Energy521kcal (26%)Carbohydrates79g (26%)Protein32g (64%)Fats7g (11%)Saturated Fats1g (5%)Polyunsaturated Fats1gMonounsaturated Fats4gTrans Fats0.01gLdl cholesterol73mg (24%)Sodium140mg (6%)Potassium656mg (19%)Fiber3g (12%)Sugar2g (2%)Vitamin A466IU (9%)Vitamin C8mg (10%)Calcium72mg (7%)Iron2mg (11%)

All dietary data relies on third get together calculations and is just an estimate. Every recipe and dietary worth will differ relying on the manufacturers you employ, measuring strategies and portion sizes per family.

Course Dinner, lunch

Delicacies American

Key phrase hen and rice meal prep bowls, Wholesome, meal prep



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