High Protein Chicken Meal Prep Bowls
Grilled chicken, jasmine rice, roasted broccoli, black beans, salsa and Greek yogurt. 48g protein per bowl — 4 servings for the week.
Equipment
- Grill pan or cast iron skillet for the chicken
- Glass meal prep containers so the bowls reheat evenly and do not stain
- Rice cooker or saucepan with a lid for the jasmine rice
Ingredients
- 4 chicken breasts about 700g
- 1 cup jasmine rice dry (about 185g)
- 2 cups broccoli florets
- 1 can 400g black beans, drained and rinsed
- 1 cup salsa
- 1 cup plain Greek yogurt
- 1 tbsp olive oil
- 1 tsp paprika 1 tsp cumin, 1 tsp garlic powder
- Salt and black pepper
- Juice of 1 lime
Instructions
- Cook the jasmine rice according to the packet. Fluff with a fork and set aside.
- Season the chicken with paprika, cumin, garlic powder, salt and pepper.
- Heat the grill pan over medium-high heat with the olive oil. Grill the chicken 5–6 minutes per side until cooked through (74°C / 165°F inside). Rest 5 minutes, then slice.
- Toss the broccoli with a little oil and salt. Roast at 200°C / 400°F for 12–15 minutes until the edges crisp.
- Warm the black beans in a small pan with a pinch of cumin and the lime juice.
- Build the bowls: rice on the bottom, then sliced chicken, broccoli and black beans. Pack the salsa and Greek yogurt in a small separate container for each bowl.
Notes
Keep salsa and yogurt in a separate small container until serving. Store up to 4 days refrigerated; freeze the dry components up to 1 month.