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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 simple, forgiving formula that tastes as good on day four as it does on day one. Perfect for busy weeks, they feature juicy marinated chicken, fluffy rice, and tender-crisp vegetables.

Ingredients

Scale
  • 1 ½ pounds boneless, skinless chicken breasts or thighs
  • ¼ cup olive oil
  • 3 tablespoons low-sodium soy sauce (or tamari for gluten-free)
  • 2 tablespoons honey (or maple syrup)
  • 4 cloves garlic, minced
  • 1 teaspoon smoked paprika
  • ½ teaspoon black pepper
  • ½ teaspoon salt (optional)
  • 1 ½ cups long-grain white rice (jasmine or basmati)
  • 2 ¼ cups water or chicken broth
  • 1 tablespoon butter or olive oil
  • ½ teaspoon salt
  • 2 cups broccoli florets (fresh or frozen)
  • 1 red bell pepper, sliced into strips
  • 1 cup cherry tomatoes, halved
  • Optional: ½ cup shredded carrots, snap peas, or zucchini
  • Fresh cilantro or parsley, chopped (for serving)
  • Lime wedges (for serving)
  • Optional: sriracha or hot sauce
  • Optional: sliced avocado

Instructions

  1. Preheat your oven to 400°F (200°C). Line a baking sheet with parchment paper.
  2. In a large mixing bowl, whisk together olive oil, soy sauce, honey, minced garlic, smoked paprika, and black pepper. Taste and adjust seasoning.
  3. If using chicken breasts, pound to an even thickness (about ¾ inch). For thighs, trim excess fat. Add chicken to the marinade, turning to coat. Let sit for at least 15 minutes (or up to 4 hours in the fridge).
  4. In a medium saucepan, combine rice, water or broth, butter or oil, and salt. Bring to a boil over medium-high heat. Reduce heat to low, cover, and simmer for 18 minutes. Do not lift the lid. Remove from heat and let sit, covered, for 5 minutes. Fluff with a fork.
  5. Place marinated chicken on the prepared baking sheet in a single layer. Roast for 20-25 minutes, until internal temperature reaches 165°F (74°C) for breasts or 175°F (80°C) for thighs. Let rest for 5 minutes before slicing.
  6. While chicken rests, cook vegetables: For roasted veggies, toss broccoli and bell pepper with olive oil and salt, spread on a separate baking sheet, and roast at 400°F for 12-15 minutes. For stovetop, heat a skillet over medium-high heat, add oil, sauté broccoli for 3-4 minutes, then add bell pepper and tomatoes for another 2 minutes.
  7. Slice chicken against the grain into strips or cubes. Divide rice evenly among containers (about ¾ cup per serving). Top with chicken (about 4-5 ounces) and a generous portion of vegetables. Add optional toppings like cilantro or lime wedge.
  8. Cool containers completely (20-30 minutes) before sealing. Then refrigerate.

Notes

For juicier chicken, use boneless skinless thighs. Let rice cool completely before sealing to prevent sogginess. Add a teaspoon of water when reheating to restore moisture. Store vegetables separately for crisper texture. Flavors improve after a day or two.

Nutrition

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

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