When you eat clean for a long period of time your meals can easily start to get boring. Chicken, brown rice and broccoli is a staple in most meal preps for those of you who are either looking to follow a macro diet plan, prep for a competition or just overall get your meals a bit more balanced with protein, carbs and healthy fats. I usually go for chicken as a protein source since it is very lean, lower in fat and high in protein. I also love broccoli since it is a lower carb green vegetable and has lots of fiber to keep you full. Brown rice I eat sparingly since I had previously been doing a very strict ketogenic diet this summer, but now that fall and winter is here I am adding back in some carbs, slowly. Brown rice is great since it gives me the energy I need for heavier lifting routines which I tend to do in the colder weather months.
One of the most important things when it comes to meal prepping is making food you will actually enjoy eating and look forward to eating as well. If you make food you hate that is when you will toss it in the trash and go buy something that isn’t healthy or part of your diet routine. Keep in mind these meals are not “diet” food, they are real food with real nutrition that you need to fuel your workouts. Chicken is a great source of lean protein and broccoli is a nutrient dense vegetable that will help you stay full. Brown rice is a good carb to have mid day and I don’t eat a lot of it either. I keep my carbs low but if I eat them it is usually on leg day when I need a bit more energy for lifting.
Ingredients Needed:
- Meal prep containers – these are a great size to keep portions in check and I got them at Target. (square containers
)
- Olive oil spray
- Himalayan pink sea salt
- chicken broth
- lean chicken breasts (cubed)
- Broccoli florets (raw or frozen)
- brown rice
- Oh My Spice Everything Spice
Cooking Instructions:
- Dice up your chicken into small cubes to allow it to cook faster and be easier to portion.
- You will need 2 skillets
and spray each on medium heat with olive oil spray
- Microwave your brown rice ( I buy the :90 brown rice and heat it up and it’s so fast and easy)
- All the brown rice to your skillet and chopped up broccoli florets.
- Add pink himalayan sea salt
and Oh My Spice Everything Spice seasoning to your taste preference
- Let that simmer for about 10 minutes or until the broccoli is soft
- In the other skillet add your chicken cubes and season with pink himalayan sea salt and Oh My Spice Everything seasoning
- Once the chicken is cooked throughout add it to the other skillet and let sit on low, covered for 10 minutes
- Add some chicken broth to allow the rice to soak up the broth and get really soft
- Portion out into your meal prep containers
and then enjoy
The seasonings really make this taste almost like a Chinese food chicken and broccoli dish. Adding the chicken broth softens everything up and tastes delicious. I seriously look forward to eating this everyday and it’s the perfect mix of macros!
What is your favorite meal to make for meal prep lunches? I have to say that anything loaded with flavor, veggies and some rice makes me happy. I eat my carbs for lunch to give me fuel for the day and than I rarely have them for dinner. I keep my carbs to mid day or morning only and I find that works best for me, but keep in mind I am still coming off of a ketogenic diet so eating even 1/4 cup or rice feels like a lot to me.
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