Five-Day Chicken and Rice Meal Prep
A practical, high-protein chicken-and-rice meal prep built for five grab-and-go lunches. Simple seasoning, big batch cooking, and a veggie mix that reheats well without getting soggy.
This is the kind of meal prep you can run on autopilot: bake the chicken, cook the rice, steam the veg, portion, done. It’s high-protein, consistent, and easy to scale up or down depending on your week. Keep the base simple and change the sauce day-to-day so it never feels repetitive.
Total Time
45 min
Prep Time
15 min
Cook Time
30 min
Servings
5
Ingredients
Chicken
- •2 1/2 lb (1.1 kg) boneless, skinless chicken breast (or thighs for juicier)
- •2 tbsp olive oil
- •2 tsp kosher salt
- •1 1/2 tsp garlic powder
- •1 1/2 tsp smoked paprika
- •1 tsp black pepper
- •1 tsp onion powder
- •1 tsp dried oregano (optional)
- •1 tbsp lemon juice (optional, for brightness)
Rice
- •2 cups (380 g) dry jasmine or basmati rice
- •3 cups (710 ml) water or low-sodium chicken broth
- •1/2 tsp kosher salt (skip if using salted broth)
Vegetables
- •6 cups mixed vegetables (fresh or frozen; e.g., broccoli florets, green beans, carrots, bell peppers)
- •1 tbsp olive oil (if roasting)
- •1/2 tsp kosher salt
- •1/2 tsp black pepper
Optional sauces for variety (add after reheating)
- •Salsa, hot sauce, or pico de gallo
- •Teriyaki or soy sauce + a squeeze of lime
- •BBQ sauce
- •Greek yogurt + lemon + garlic (quick white sauce)
Instructions
- 1
Heat oven to 425°F (220°C). Line a large sheet pan with foil or parchment for easy cleanup.
- 2
Season chicken: Pat dry, then toss with olive oil, salt, garlic powder, smoked paprika, pepper, onion powder, and oregano (and lemon juice if using). Arrange in a single layer on the sheet pan.
- 3
Bake chicken 18–24 minutes, depending on thickness, until the thickest piece hits 165°F (74°C). Rest 5–10 minutes, then slice or cube.
- 4
Cook rice while chicken bakes: Rinse rice (optional but helps texture). Combine rice, water/broth, and salt in a pot. Bring to a boil, cover, reduce to low, and cook 12–15 minutes (or per package). Remove from heat and let steam, covered, 10 minutes. Fluff.
- 5
Cook vegetables: Steam or microwave until crisp-tender (best for reheating). If roasting instead, toss with olive oil, salt, and pepper and roast on a second sheet pan at 425°F (220°C) for 12–18 minutes, stirring once.
- 6
Portion into 5 containers: Divide rice evenly, add chicken, then vegetables. Let everything cool 15–20 minutes before sealing.
- 7
Store: Refrigerate up to 4 days. For day 5, freeze one portion and thaw overnight in the fridge.
- 8
Reheat: Microwave 2–3 minutes (stir halfway). Add sauces after reheating to keep texture and flavor on point.
Nutrition Facts
Per serving
* Percent Daily Values are based on a 2,000 calorie diet.
Nutrition calculated automatically from ingredients.