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Easy Weekly Meal Prep Chicken and Rice Bowls: Best 5-Day Recipe

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These Easy Weekly Meal Prep Chicken and Rice Bowls are the perfect solution for busy weeks. With tender chicken, fluffy rice, and crisp vegetables, they stay delicious for up to five days, making lunch or dinner a no-brainer.

Ingredients

Scale
  • 1.5 lbs boneless skinless chicken breasts or thighs
  • 3 tablespoons olive oil
  • 2 tablespoons low-sodium soy sauce
  • 1 tablespoon honey or maple syrup
  • 2 cloves garlic, minced
  • 1 teaspoon smoked paprika
  • ½ teaspoon black pepper
  • ½ teaspoon salt
  • 2 cups long-grain white rice or brown rice
  • 3 cups water or chicken broth
  • 1 tablespoon olive oil or butter
  • ½ teaspoon salt
  • 2 cups broccoli florets
  • 1 red bell pepper, sliced
  • 1 cup shredded carrots
  • 1 cup snap peas or green beans
  • ¼ cup low-sodium soy sauce
  • 2 tablespoons rice vinegar
  • 1 tablespoon sesame oil
  • 1 tablespoon honey or maple syrup
  • 1 teaspoon grated fresh ginger
  • 1 clove garlic, minced
  • 1 teaspoon cornstarch mixed with 2 tablespoons water
  • Sesame seeds (optional)
  • Sliced green onions (optional)
  • Crushed red pepper flakes (optional)
  • Avocado slices (optional)

Instructions

  1. In a medium bowl, whisk together olive oil, soy sauce, honey, minced garlic, smoked paprika, salt, and pepper. Slice chicken breasts in half horizontally if thick. Add chicken to bowl and toss to coat. Let sit at room temperature for 15 minutes (or marinate overnight in the fridge).
  2. Rinse rice in a fine-mesh strainer until water runs clear. In a medium saucepan, combine rinsed rice, water or broth, olive oil, and salt. Bring to a boil, then reduce to low, cover, and simmer for 15 minutes for white rice (45 minutes for brown). Remove from heat and let sit covered for 5 minutes. Fluff with a fork and spread on a sheet pan to cool slightly.
  3. Preheat oven to 425°F. Toss broccoli, bell pepper, carrots, and snap peas with 1 tablespoon olive oil and a pinch of salt. Spread in a single layer on a sheet pan. Roast for 12-15 minutes until broccoli is bright green and edges are just starting to brown.
  4. Heat a large skillet over medium-high heat. Add a drizzle of oil. Remove chicken from marinade (discard leftover marinade) and place in hot skillet. Cook for 4-5 minutes per side until internal temperature reaches 165°F. Let rest on a cutting board for 5 minutes before slicing against the grain into strips or cubes.
  5. In the same skillet, reduce heat to medium. Add a splash of water to deglaze, scraping up browned bits. Add soy sauce, rice vinegar, sesame oil, honey, ginger, and garlic. Whisk and simmer for 1 minute. Stir in cornstarch slurry and cook for another minute until sauce thickens. Remove from heat.
  6. Divide rice evenly among five containers. Top with sliced chicken, roasted vegetables, and a generous drizzle of sauce. Sprinkle with sesame seeds and green onions if using. Let containers cool completely (about 30 minutes) before sealing and refrigerating.

Notes

Don’t overcook the chicken; take it off the heat at 160°F as carryover cooking will bring it to safe temperature. Cool everything completely before assembling to prevent sogginess. Layer strategically: sauce on bottom, then rice, vegetables, and chicken on top. Double the sauce for extra flavor. Use a meat thermometer for best results.

Nutrition

Keywords: meal prep, chicken and rice bowls, easy meal prep, healthy lunch, weekly meal prep, chicken bowls, rice bowls

Find it online: https://islatable.com/easy-weekly-meal-prep-chicken-and-rice-bowls-best-5-day-recipe/