---
title: "Five-Day Chicken and Rice Meal Prep"
url: https://save.cooking/@mealprepmike/five-day-chicken-and-rice-meal-prep
author: Meal Prep Mike
author_profile: https://save.cooking/@mealprepmike
description: "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."
prep_time: 15 minutes
cook_time: 30 minutes
total_time: 45 minutes
servings: 5
tags: ["Baked", "Make Ahead", "Full Meal", "American", "Lunch", "Chicken", "Steamed", "Meal Prep"]
published: 2026-01-06
updated: 2026-01-14
---

# Five-Day Chicken and Rice Meal Prep

*Recipe by [@mealprepmike](https://save.cooking/@mealprepmike)*

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 minutes | **Prep:** 15 minutes | **Cook:** 30 minutes | **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.

## Tags

`Baked`, `Make Ahead`, `Full Meal`, `American`, `Lunch`, `Chicken`, `Steamed`, `Meal Prep`

---

*This recipe is hosted on [Save.Cooking](https://save.cooking), a recipe organization platform.*
*View this recipe: [https://save.cooking/@mealprepmike/five-day-chicken-and-rice-meal-prep](https://save.cooking/@mealprepmike/five-day-chicken-and-rice-meal-prep)*