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Easy 5-Day Meal Prep Chicken and Rice Bowls

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These easy 5-day meal prep chicken and rice bowls are designed to stay fresh and delicious all week long. With a yogurt-based marinade, perfectly cooked rice, and hearty vegetables, they solve the problem of sad desk lunches.

Ingredients

Scale
  • 2 pounds boneless, skinless chicken breasts or thighs (about 900g)
  • 1/2 cup plain Greek yogurt (120ml)
  • 2 tablespoons olive oil (30ml)
  • 3 cloves garlic, minced
  • 1 tablespoon smoked paprika
  • 1 teaspoon ground cumin
  • 1 teaspoon onion powder
  • 1/2 teaspoon salt
  • 1/4 teaspoon black pepper
  • Juice of 1 lemon
  • 2 cups long-grain white rice (400g)
  • 3 cups water (720ml)
  • 1 tablespoon olive oil (15ml)
  • 1 teaspoon salt
  • Juice of 1/2 lemon
  • 2 cups broccoli florets (about 200g)
  • 1 large red bell pepper, sliced
  • 1 large carrot, julienned or thinly sliced
  • 1 cup cherry tomatoes, halved (about 150g)
  • Fresh cilantro or parsley (optional)
  • Lime wedges (optional)
  • Hot sauce or sriracha (optional)
  • Avocado slices (optional)

Instructions

  1. In a large mixing bowl, combine Greek yogurt, olive oil, minced garlic, smoked paprika, cumin, onion powder, salt, pepper, and lemon juice. Whisk until smooth.
  2. Cut chicken into even pieces (5-6 ounce portions). Add to marinade and toss to coat. Cover and refrigerate for at least 30 minutes (up to overnight).
  3. Rinse rice in a fine-mesh strainer under cold water until water runs clear. In a medium saucepan, combine rinsed rice, water, olive oil, and salt. Bring to a boil, then reduce heat to low, cover, and simmer for 15 minutes. Remove from heat and let sit covered for 5 minutes. Fluff with a fork and stir in lemon juice. Spread on a baking sheet to cool.
  4. Preheat oven to 400°F (200°C). Line a baking sheet with parchment paper. Remove chicken from marinade, letting excess drip off, and place in a single layer on the baking sheet. Roast for 20-25 minutes, flipping halfway, until internal temperature reaches 165°F (74°C). Let rest for 5 minutes before slicing.
  5. While chicken rests, toss broccoli florets and sliced bell pepper with 1 tablespoon olive oil and a pinch of salt. Spread on a separate baking sheet and roast at 400°F (200°C) for 8-10 minutes until tender-crisp.
  6. Slice rested chicken against the grain into strips or cubes.
  7. Divide cooled rice evenly among 5 containers (about 3/4 cup per bowl). Top with sliced chicken, roasted broccoli and bell pepper, raw carrot slices, and any other vegetables. Store cherry tomatoes separately and add fresh on the day of eating.
  8. Let assembled bowls cool completely at room temperature (about 30 minutes) before covering with lids and refrigerating.

Notes

Don’t skip the yogurt marinade; it tenderizes the chicken. Cook chicken to 160°F (carryover cooking will bring it to 165°F). Cool all components before assembling to prevent sogginess. Layer rice on bottom, then chicken, then hearty vegetables. Store delicate items like tomatoes and avocado separately and add fresh. For reheating, add a splash of water or broth and microwave for 2 minutes, stirring halfway.

Nutrition

Keywords: meal prep, chicken and rice bowls, healthy lunch, easy meal prep, 5-day meal prep

Find it online: https://junomeals.com/easy-5-day-meal-prep-chicken-and-rice-bowls/