![['Close-up of meal prep bowl filled with chicken, rice, and colorful vegetables.', 'Side view of a healthy chicken and rice meal prep bowl with vibrant broccoli and peppers.', 'Juicy chicken breast over brown rice with assorted vegetables in a meal prep container.', 'Detailed view of a nutritious chicken and rice bowl with fresh ingredients and seasonings.']](https://proteinrecipelab.com/wp-content/uploads/2026/07/high-protein-chicken-and-rice-meal-prep_1_U1.webp)
Healthy High-Protein Chicken and Rice Meal Prep Bowls for Busy Week
This nutritious meal prep combines tender marinated chicken, wholesome brown rice, and colorful roasted vegetables, perfect for a busy week.
Ingredients
Marinade
- 2 pounds boneless, skinless chicken breasts (about 4 medium breasts)
- 3 tablespoons olive oil
- 2 tablespoons low-sodium soy sauce (or tamari for gluten-free)
- 1 tablespoon Dijon mustard
- 2 cloves garlic, minced
- 1 teaspoon paprika
- 1 teaspoon onion powder
- ½ teaspoon black pepper
- ½ teaspoon salt
Rice
- 2 cups long-grain brown rice (or white rice if preferred)
- 3½ cups low-sodium chicken broth
Vegetables
- 2 cups broccoli florets
- 1 red bell pepper sliced
- 1 zucchini sliced into half-moons
- 2 tablespoons olive oil
- ½ teaspoon garlic powder
- ½ teaspoon salt
- ¼ teaspoon black pepper
Sauce
- ¼ cup low-sodium soy sauce (or tamari)
- 2 tablespoons honey (or maple syrup for vegan)
- 1 tablespoon rice vinegar
- 1 teaspoon sesame oil
- 1 clove garlic, minced
- 1 teaspoon grated fresh ginger
- 1 tablespoon cornstarch (for thickening)
Instructions
- Whisk marinade ingredients and marinate chicken for 15-20 minutes.
- Cook rice in chicken broth, then let it sit covered off heat.
- Roast chicken and vegetables at 400°F for 20-25 minutes.
- Prepare sauce by whisking soy, honey, vinegar, sesame oil, garlic, and ginger; thicken if desired.
- Slice chicken, assemble bowls with rice, chicken, vegetables, and drizzle with sauce.
Notes
Store sauce separately to prevent sogginess during meal prep.