Spiced Chicken, Rice & Broccoli Meal-Prep Bowl

Name: Spiced Chicken, Rice & Broccoli Meal-Prep Bowl
Total time: 35 min
Yield: 4
Ingredients: 800 g chicken breast; 280 g jasmine or basmati rice; 500 g broccoli; 2 tsp sweet paprika; 2 tsp mild curry powder; 3 cloves garlic, grated; 4 tsp olive oil; 1 tsp salt

The plain one you cook twice a week. Paprika-and-curry chicken breast, rice and broccoli — four bowls, about 50 g of protein each, and it still tastes like food on day four.

Fat loss friendlyHigh proteinMeal prep

Under 700 kcal and at least 50 g protein per serving — enough protein to hold on to muscle while you eat less.

A bowl of white rice topped with browned strips of spiced chicken breast and bright green broccoli florets, with three more meal-prep containers behind it.

Servings: 4
Total time: 35 min
Hands-on: 20 min

What you need

Large frying pan
Saucepan with a lid
4 meal-prep containers

Ingredients

800 gchicken breast— about 200 g per bowl
280 gjasmine or basmati rice— weighed dry
500 gbroccoli— cut into small florets
2 tspsweet paprika
2 tspmild curry powder
3 clovesgarlic, grated
4 tspolive oil
1 tspsalt— plus black pepper to taste

How to make it

Rinse the rice until the water runs clear, cook it according to the packet, then leave it covered off the heat while you do everything else.
Cut the chicken into finger-thick strips, pat them properly dry, and toss them with the paprika, curry powder, garlic, salt and pepper.
Get the pan hot with the oil and sear the chicken in two batches, 6–8 minutes each, until the spices have caught colour. Two batches, not one — a crowded pan steams the chicken pale instead of browning it.
Steam the broccoli for 4 minutes only. It should still be firm and bright green, because it gets a second round of heat every time you reheat a bowl.
Build the four bowls with rice, broccoli and chicken. Let everything cool completely before the lids go on — a warm lid makes condensation, and condensation makes soggy rice.
Keeps 3–4 days in the fridge. Reheat covered so the chicken does not dry out, and add a splash of water to the rice before it goes in.

Per serving, roughly

Energy: ~579 kcal
Protein: ~53 g
Carbs: ~65 g
Fat: ~11 g

Calculated from the weighed ingredients in the list above, using reference values for each food (USDA SR Legacy and the Swiss food composition database) rather than an estimate. Your numbers still shift with the exact products you buy and with how generously you fill the plate.

What a serving carries

Source of magnesium~100 mg
Source of iron~2.2 mg
Source of potassium~1115 mg
Source of zinc~2.7 mg

Only nutrients that most of this serving's energy actually states a value for are shown — anything else stays unknown rather than being guessed at. “Source of” and “high in” are the EU thresholds: 15 % and 30 % of the daily reference value per serving.

Variations

Broccoli and cauliflower, half and half

Swap 250 g of the broccoli for cauliflower florets. Same cooking time, same numbers, and it stops the fourth bowl of the week looking exactly like the first.

This version, per serving: ~573 kcal · 53 g protein · 64 g carbs · 11 g fat

Coach's tip

This is the base bowl of the week — cook it twice and fill the other days with the beef, salmon and tofu versions. That way you are not eating the same dinner five nights running, and every one of them still lands rice, vegetables and a serious amount of protein on the plate.

More recipes

Other recipes worth a place in your week.

MealsGinger-Soy Turkey Rice Bowl with CauliflowerTurkey breast strips and roasted cauliflower over rice, with a ginger-soy sauce that does the heavy lifting. 52 g of protein for 530 kcal — the lightest bowl of the week.MealsLean Beef Burrito-Style Rice BowlLean beef mince with cumin, smoked paprika and peppers over rice — burrito filling without the wrap. Four bowls, about 50 g of protein each, and the sauce freezes properly.MealsTeriyaki Chicken Rice BowlSeared chicken breast in a glossy reduced-sugar teriyaki glaze over jasmine rice, with broccoli that still has some bite. Four bowls in about 35 minutes, roughly 56 g of protein each, and it reheats without turning to mush.

General information only, not medical or nutritional advice. If you have a health condition, an allergy, or specific dietary needs, talk to a qualified professional.

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