High-Protein Chicken & Rice Meal Prep Bowl: 46 Grams of Protein Under $4
This chicken and rice meal prep bowl is built for anyone who wants Sunday prep to actually pay off through a busy week. Seasoned chicken breast sears until golden, then finishes in the oven for perfectly juicy, evenly cooked results every time, no guessing required. Steamed broccoli and a scoop of hearty brown rice round the bowl out into something genuinely balanced, with 46 grams of protein per serving doing some serious heavy lifting for muscle recovery or simple appetite control. The whole recipe is designed to scale, so doubling or tripling it for a full week of lunches or dinners is as easy as using a bigger skillet and baking sheet. Once portioned into containers, these bowls hold up beautifully in the fridge, meaning future-you gets a reheat-and-go meal instead of a last-minute scramble. At under $4 per serving, it’s one of the most efficient ways to hit a high protein target without spending a Sunday afternoon on anything complicated.
Ingredients
Method
- Preheat the oven to 400°F.
- Season the chicken breast with garlic powder, paprika, salt, and pepper.
- Heat olive oil in an oven-safe skillet over medium-high heat.
- Sear the chicken for 2 to 3 minutes per side until golden.
- Transfer the skillet to the oven and bake for 12 to 15 minutes until the chicken reaches 165°F internally.
- Meanwhile, steam the broccoli florets for 4 to 5 minutes until tender.
- Let the chicken rest for 5 minutes, then slice.
- Divide the brown rice, broccoli, and sliced chicken into a meal prep container.
- Serve warm, or store for later in the week.
