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    Home > Lunch/Dinner > Chicken Meal Prep With Brown Rice

    Chicken Meal Prep With Brown Rice

    Last updated December 1, 2020. Originally posted January 20, 2020 By Jyothi Rajesh 19 Comments

    Recipe Video Print
    chicken brown rice meal prep in boxes with text
    chicken brown rice meal prep in boxes with text
    chicken meal prep with brown rice with text overlay

    Chicken meal prep with brown rice is one of the easiest, healthy, budget friendly meal prep recipe. Buttery-lemony-herbed chicken with stir fried crunchy vegetables and cilantro lemon brown rice all fixed in 30 minutes. Yes, you read it right, all in 30 minutes!

    chicken meal prep with brown rice in meal prep boxes

    Can you believe that? Multitasking and little prepping ahead makes a delicious healthy, hearty meal for your busy weekday dinner/lunch. Try this one out, I guarantee you won’t mind one bit!

    Meal prep bowls especially like this chicken and brown rice makes life easy through the week. Plan ahead, make time to prep and cook food for you and your family for the week ahead, store them in fridge and you can breathe through the week relaxed. Yes, meal preps for a week do take time, but I say it’s worth it.

    chicken meal prep with brown rice packed in plastic meal prep boxes

    You will forget those take away meals, online food orders that you are probably doing through the busy week, when you are held up with work and have no time or energy to cook everyday. Meal preps are also the perfect ways to eat and stay healthy all week, you see you don’t have to end up hogging those greasy pizzas and fried burgers!

    You can also prepare a bunch of different flavors at once during meal prep so you won’t get bored of same menu all week long. Use different marination for chicken breasts, and different vegetables while doing your meal prep recipes chicken.

    I have stir fried the vegetables and cooked chicken in pan. You can easily throw all vegetables and chicken in oven and roast or grill them, you choice!

    chicken meal prep with brown rice in four meal prep boxes

    Keep in mind not to push the meals in fridge beyond 4 days. It won’t taste good. Also I just microwave the meal for few seconds so it’s just warm enough to eat. I do not recommend freezing these meal boxes. Prep it for 4 to 5 days a week and eat it all in time.

    Feel free to use any vegetable of your choice. You can swap brown rice with super grains like quinoa. And just like that lunch is served! Not just one day, but for all days of the week. YAY! Meal prep recipes chicken help you eat clean and healthy all week long.

    This recipe is just one idea on how you can do easy and affordable meal preps. Meal prep chicken and rice is one of the easiest recipe you can make and it gives you a filling lunch or dinner. You can add different combinations of vegetables to your meal prep boxes.

    Personally I love zucchini and borccoli in my meal prep chicken and rice recipes. Cherry tomatoes are added bonus. Makes your meal prep boxes a little more bright and colorful.

    Feel free to add any vegetables of your choice to your chicken meal prep ideas.

    closeup of chicken meal prep with brown rice in meal prep boxes

    How To Make Chicken Meal Prep

    Meal prepping chicken and rice is all about time management and multi tasking with some amount of planning ahead. Work out on chicken meal prep ideas ahead and get them all ready the day before.

    I usually plan everything on Saturday, get my grocery shopping done the same day so I’m all set. Sunday evening is my favorite time to get into the kitchen and get my chicken meal prep done for the entire week.

    Also I aim at getting my meal prep chicken and rice done in less time, usually 30 minutes is my target time.

    How to do it all in 30 minutes?

    • Cook rice first, as that takes the longest time. I recommend pressure cooker for rice as it’s fast and fuss free to cook rice.
    • Choose vegetables of your choice. Go for easy cuts of vegetables like simple slicing, cutting in halves or quarters. Chop them in bunches.
    • While rice is cooking, roast or stir fry vegetables and chicken all in one pan. You can quickly saute one vegetable after another or simply throw in all vegetables in and do a quick stir fry.
    • Make sure you marinated chicken before. All you need next is about 20 minutes to cook chicken.
    • Use boxes like these boxes* that have air tight lids, refrigerator friendly and microwaveable. The idea is to store the meals in a box that you can carry and eat from the same box after microwave heating.
    • Again, I do not recommend storing them in freezer.

    *this is an affiliate link and I might get a commission if you buy the product through the link at no extra cost to you.

    Check out other favorite chicken recipe that can be meal prepped-

    LEBANESE STYLE BAKED CHICKEN AND POTATOES  

    TERIYAKI BOK-CHOY CHICKEN WITH RICE

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    chicken meal prep with brown rice

    Chicken Brown Rice Meal Prep

    Chicken brown rice meal prep is one of the easiest, healthy, budget friendly recipe. Buttery lemony herbed chicken with stir fried crunchy vegetables and cilantro lemon brown rice all fixed in 30 minutes. Yes, you read it right, all in 30 minutes!
    5 from 3 votes
    Print Pin Rate
    Course: Main Course, Meal Prep
    Cuisine: American
    Prep Time: 10 minutes
    Cook Time: 35 minutes
    Servings: 4 servings
    Calories: 882kcal
    Author: Jyothi Rajesh

    Ingredients

    • 4 chicken breasts
    • 1 tbsp unsalted butter
    • 21/2 tsp olive oil
    • 2 medium broccoli (cut into small florets)
    • 1 cup zucchini (round slices)
    • 1 cup baby tomatoes (halved)
    • 3 lemons (freshly squeezed juice)
    • 1 tbsp pepper powder
    • 1 tbsp Italian seasoning
    • 10 cloves garlic (minced)
    • 2 cups brown rice (cooked)
    • ½ cup cilantro
    • 4 lemon(or lime) wedges
    • salt to taste

    Instructions

    • Cook brown rice until nice and fluffy. Check out how to cook rice in instant pot. Once cooked keep aside to cool.
    • Add juice of 1 lemon, salt to taste and ½ cup chopped cilantro into rice. Give it a gentle mix.
    • Marinate chicken breasts with lemon juice, salt to taste, pepper powder, Italian seasoning. Mix well and let it sit in fridge until use.
    • In a pan heat an teaspoon oil. Stir fry broccoli florets seasoned with little salt for about 2 minutes or so. Remove from pan on to a plate.
    • Stir fry zucchini slices in the same pan for a minute or so. Remove zucchini on to a plate.
    • Throw in the baby tomatoes and let it blister in the pan, takes about a minute depending on the heat of the pan.
    • Add the butter and remaining olive oil. Arrange marinated chicken breasts in the pan. Add minced garlic on sides of the pan. Cook chicken on both sides until seared well. Remove from pan once cooked, let it cool. Slice.
    • Portion chicken, rice, vegetables between 4 storage containers. Top it with some more cilantro leaves. 
    • Serve immediately, or cover tightly with lids and refrigerate for up to 4 days.

    Video

    Notes

    1. Make sure you marinated chicken before. That way all you need next is about 20 minutes to cook chicken.
    2. Use boxes that have air tight lids and the boxes have to be refrigerator friendly and microwaveable. The idea is to store the meals in a box that you can carry and eat from the same box after microwave heating.
    3. Again, I do not recommend storing them in freezer.
     
    Nutritional Info – Please keep in mind that nutritional information provided is only a rough estimate and can vary greatly based on products used.
     
    Nutritional values mentioned here are for the entire meal.

    Nutrition

    Calories: 882kcal | Carbohydrates: 108g | Protein: 66g | Fat: 24g | Saturated Fat: 5g | Cholesterol: 152mg | Sodium: 378mg | Potassium: 2432mg | Fiber: 16g | Sugar: 10g | Vitamin A: 2988IU | Vitamin C: 344mg | Calcium: 254mg | Iron: 6mg
    DID YOU MAKE THIS RECIPE?I love to see your creations. Tag me on instagram @CurryTrail or tag #CurryTrail!

    chicken meal prep with brown rice with text overlay
    chicken meal prep with brown rice with text overlay
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    Reader Interactions

    Comments

    1. Supriya Kutty

      February 11, 2020 at 2:32 pm

      This is a fantastic recipe which is very easy to make and sounds yummy as well, I will surely try making this recipe and ask my husband to share his feedback on how it tasted, I will also share this with my friends and family as well for their future reference.

      Reply
      • Jyothi Rajesh

        February 11, 2020 at 5:45 pm

        So glad you liked the recipe Supriya. Do let us know how it turns out for you

        Reply
    2. Lauren

      January 03, 2020 at 11:55 pm

      Sorry if I’m being dumb here, ,is the 895Kcal per meal or per 4 meals? So around 223kcal each? Thanks

      Reply
      • jyothirajesh

        January 06, 2020 at 2:33 pm

        Yes, that’s for the 4 meal servings. I haven’t updated the information after I moved to recipe card. Will correct it soon

        Reply
    3. Vicky @ AvocadoPesto

      February 09, 2018 at 1:02 am

      5 stars
      I’m the worst with meal prepping but seriously need to get on board! Can definitely make lunches for the whole week a total breeze when you have this recipe !

      Reply
      • jyothirajesh

        February 09, 2018 at 6:13 pm

        Trust me Vicky if I could do it, you definitely could. I love to have that little relaxing time during lunch time not worrying about what to cook. I spend on blogging ideas instead 😀

        Reply
    4. Sues

      February 08, 2018 at 8:51 pm

      5 stars
      I love this idea! There’s nothing better than getting your meal planning done for smooth sailing the rest of the week 🙂 Plus, this is a lunch to look forward to!

      Reply
      • jyothirajesh

        February 09, 2018 at 6:11 pm

        Absolutely Sues. Easy to prep, healthy meals and all delicious in one box. It’s just perfect meal for me.

        Reply
    5. Julia

      February 08, 2018 at 8:38 pm

      5 stars
      What a perfect recipe for meal prep! Love how you can actually get this done in 30 minutes!

      Reply
      • jyothirajesh

        February 09, 2018 at 6:10 pm

        Thanks Julia. Yes it is fast, easy meal prep. Gives all reason why we should be spending little time on Sunday for this meal prep so you still have time to relax on Sunday plus have your next week’s meal prepped. So it’s definitely all good!

        Reply
    6. Rebecca

      February 08, 2018 at 8:27 pm

      This looks so yummy!

      Reply
      • jyothirajesh

        February 09, 2018 at 6:08 pm

        Thank you Rebecca

        Reply
    7. Sonal

      February 08, 2018 at 7:46 pm

      Such a helpful post! I am sure I can do the similar prep with vegetarian protein!!

      Reply
      • jyothirajesh

        February 09, 2018 at 6:08 pm

        Thank you Sonal. Yes can easily substitute Paneer or tofu with chicken for vegetarian/vegan option

        Reply

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    I'm Jyothi. This is my creative space where I share my stories on my culinary adventures. You will find a variety of recipes from across the world. Read more...
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