Easy high-protein meal: seasoned chicken, rice, and roasted vegetables ready for busy weeks and fitness routines.
# What You’ll Need:
→ Proteins
01 - 1.2 kg boneless, skinless chicken breast
02 - 2 tbsp olive oil
03 - 1 ½ tsp salt
04 - 1 tsp black pepper
05 - 1 tsp smoked paprika
06 - 1 tsp garlic powder
07 - 1 tsp dried oregano
→ Grains
08 - 2 ½ cups uncooked brown or white rice
09 - 5 cups water or low-sodium chicken broth
→ Vegetables
10 - 3 cups broccoli florets
11 - 2 cups diced bell peppers (red, yellow, or green)
12 - 2 cups sliced carrots
13 - 1 tbsp olive oil
14 - ½ tsp salt
15 - ½ tsp black pepper
# How to Make It:
01 - Preheat oven to 210°C (410°F).
02 - Rinse rice under cold water. In a pot, combine rice and water or broth. Bring to a boil, reduce heat, cover, and simmer for 15–20 minutes (white rice) or 30–35 minutes (brown rice), until tender. Fluff and set aside.
03 - Cut chicken breasts into even strips or cubes. In a bowl, toss with 2 tbsp olive oil, salt, pepper, smoked paprika, garlic powder, and oregano. Arrange on a lined baking sheet.
04 - On a separate baking sheet, toss broccoli, bell peppers, and carrots with 1 tbsp olive oil, salt, and pepper. Spread into an even layer.
05 - Place chicken and veggies in the oven. Roast for 18–22 minutes, until chicken is cooked through (internal temp 74°C/165°F) and vegetables are tender.
06 - Divide rice, chicken, and veggies evenly among 5 meal prep containers. Let cool, then cover and refrigerate.
07 - Reheat in the microwave for 2–3 minutes, or until hot.
