Chicken & Rice Meal Prep (5 Days)
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By Mason Polk
Chicken & Rice Meal Prep (5 Days)
3 steps
Prep:45min
Updated at: Tue, 22 Jul 2025 17:59:02 GMT
Nutrition balance score
Great
Glycemic Index
65
Moderate
Glycemic Load
37
High
Nutrition per serving
Calories566.7 kcal (28%)
Total Fat9.2 g (13%)
Carbs57.1 g (22%)
Sugars4.9 g (5%)
Protein59.3 g (119%)
Sodium324 mg (16%)
Fiber7.1 g (26%)
% Daily Values based on a 2,000 calorie diet
Ingredients
5 servings
Instructions
Cook The Rice
Step 1
- Rinse 1.25 cups of rice under cold water
- Combine with 2.5 cups water in a pot
- Bring to a boil, reduce heat to low, cover, and simmer for 18 minutes
- Let rest, then fluff with a fork.
Bake the Chicken
Step 2
- Preheat oven to 425 F (220 C)
- Line a baking sheet with foil or parchment
- Pound chicken breasts to even thickness
- Rub with olive oil and add all seasonings
- Bake for 18-22 minutes, until internal temp hits 165 F
- Rest 5 minutes, then slice or dice.
Cook the Veggies
Step 3
- Steam or microwave 5 cups of frozen veggies according to package directions
- Optionally toss with a bit of salt, pepper, or lemon juice for flavor.
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