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Easy Weekly Meal Prep Chicken and Rice Bowls

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These easy weekly meal prep chicken and rice bowls are a practical and delicious solution for busy weeks. With juicy roasted chicken, flavorful rice, and fresh vegetables, they reheat beautifully and taste even better by day three.

Ingredients

Scale
  • 2 lbs boneless, skinless chicken breasts (about 3–4 breasts)
  • 2 tablespoons olive oil
  • 1 teaspoon garlic powder
  • 1 teaspoon onion powder
  • 1 teaspoon smoked paprika
  • 1/2 teaspoon salt
  • 1/4 teaspoon black pepper
  • 1 tablespoon fresh lemon juice (from about half a lemon)
  • 2 cups long-grain white rice (jasmine or basmati)
  • 3 1/2 cups low-sodium chicken broth
  • 1 tablespoon butter or olive oil
  • 1/2 teaspoon salt
  • 1 bay leaf (optional)
  • 2 cups broccoli florets
  • 1 red bell pepper, diced
  • 1 cup cherry tomatoes, halved
  • 1 cup frozen peas
  • Fresh parsley or cilantro for garnish (optional)
  • Lemon wedges for serving
  • Your favorite sauce (e.g., sriracha mayo or lemon vinaigrette)

Instructions

  1. Preheat your oven to 400°F (200°C). Line a baking sheet with parchment paper or foil.
  2. Pat the chicken breasts dry with paper towels. In a small bowl, mix garlic powder, onion powder, smoked paprika, salt, and pepper. Drizzle olive oil over the chicken, then rub the spice mixture all over. Squeeze lemon juice over the top.
  3. Place the seasoned chicken on the prepared baking sheet. Roast for 20-25 minutes, or until internal temperature reaches 165°F (74°C). Let rest for 5 minutes before slicing.
  4. While the chicken roasts, rinse the rice in a fine-mesh strainer under cold water until the water runs clear. In a medium saucepan, melt butter over medium heat. Add the rinsed rice and stir for 1 minute until fragrant. Pour in chicken broth, add salt and bay leaf, and bring to a boil. Reduce heat to low, cover, and simmer for 18 minutes. Remove from heat and let sit, covered, for 5 minutes. Fluff with a fork and discard the bay leaf.
  5. Wash and chop the vegetables: cut broccoli into small florets, dice red bell pepper into 1/2-inch squares, halve cherry tomatoes, and measure out frozen peas.
  6. Once the chicken has rested, slice it against the grain into 1/2-inch thick strips. Divide the rice evenly among meal prep containers (about 3/4 cup per bowl). Top with sliced chicken, broccoli, bell pepper, cherry tomatoes, and peas. Add sauce if desired.
  7. Let the assembled bowls cool completely on the counter (about 20 minutes) before sealing. Refrigerate for up to 5 days.

Notes

Don’t skip rinsing the rice for fluffy grains. Use a meat thermometer for perfectly cooked chicken. Let bowls cool completely before storing to prevent sogginess. Bowls taste better on day two or three as flavors meld.

Nutrition

Keywords: meal prep, chicken and rice bowls, easy meal prep, healthy lunch, chicken bowls, rice bowls, weekly meal prep

Find it online: https://evabakery.com/easy-weekly-meal-prep-chicken-and-rice-bowls/