Meal Prep StaplesEasy

Bulk Rice & Chicken (Meal Prep)

Name: Bulk Rice & Chicken (Meal Prep)
Prep time: 10 min
Cook time: 30 min
Total time: 40 min
Yield: 6 servings
Ingredients: 3 cups jasmine rice (dry); 5 cups water or chicken broth; 2 lbs chicken breast (boneless, skinless); 2 tbsp olive oil; 2 tsp garlic powder; 2 tsp onion powder; 1 tsp paprika; 1 tsp dried thyme; 1 tsp salt; 1/2 tsp black pepper

The cornerstone of any serious meal prep routine — 6 servings of perfectly cooked jasmine rice and tender seasoned chicken that refrigerates for 5 days.

Prep: 10 min Cook: 30 min Serves 6 Easy

400

Calories

38g

Protein

48g

Carbs

Fat

Ingredients

3 cupsjasmine rice(dry)
5 cupswater or chicken broth
2 lbschicken breast(boneless, skinless)
2 tbspolive oil
2 tspgarlic powder
2 tsponion powder
1 tsppaprika
1 tspdried thyme
1 tspsalt
1/2 tspblack pepper

Instructions

1
Preheat oven to 400°F (200°C).
2
Rinse rice until water runs clear. Cook in broth: bring to boil, reduce heat, cover and simmer 15–18 minutes.
3
Mix garlic powder, onion powder, paprika, thyme, salt, and pepper.
4
Coat chicken breasts with olive oil and rub seasoning mixture all over.
5
Place chicken on a baking sheet lined with parchment paper.
6
Bake for 22–25 minutes until internal temperature reaches 165°F (74°C).
7
Let chicken rest 5 minutes, then slice or dice.
8
Divide rice and chicken evenly into 6 meal prep containers.
9
Refrigerate for up to 5 days. Reheat with a splash of water to keep moist.

Pro Tips

✓Add a splash of water to containers before reheating to prevent dryness.
✓Vary the seasonings each prep cycle — Italian herbs, Cajun, or teriyaki sauce all work great with this base.
✓Pound chicken breasts to an even thickness for perfectly uniform cooking.
✓Label containers with the date — meal prep keeps best for 4–5 days.