Chicken and Rice Meal Prep For The Week

A few containers filled with chicken, rice, and veggies.

5 from 5 reviews

This simple chicken and rice meal prep recipe will keep you full in a healthy way all week long. It's so delicious, made with chicken breasts, brown rice, savory seasonings, and hearty veggies like broccoli and bell peppers. In only one hour, you'll have more than a week's worth of healthy meals to power you through your busy week!



2 cups Brown Rice

6 cups Water (or chicken broth)


Savory veggie blend:

1 Red Bell Pepper, diced

1 Red Onion, diced

1 Zucchini, diced

1/2 Broccoli Head, diced

1 Garlic Clove, minced

2 tbsp. Olive Oil

1 tbsp. Oregano

Salt and Pepper

Chicken meal prep:

4 Chicken Breasts, cubed

1 tsp. Onion Powder

1 tsp. Garlic Powder

1 tsp. Sweet Paprika

1 tsp. Oregano

1 Lemon, juiced

2 tbsp. Olive Oil


  1. Prepare the rice according to package instructions.
  2. Preheat the oven to 350°F (180ºC).
  3. Combine all veggies in a bowl and add olive oil, oregano, salt, and pepper. Stir until fully coated. Transfer to a baking paper-lined sheet and bake for 45 minutes.
  4. Combine the chicken, onion powder, garlic powder, sweet paprika, oregano, lemon juice, olive oil, salt, and pepper in a bowl and stir to combine. Transfer to a baking paper-lined sheet and bake for 30 minutes, or until the chicken is golden brown and cooked through (check the times depending on the size of the chicken breast).
  5. Divide the rice, veggies, and chicken into 8 individual containers.


STORAGE: The longest I'll keep cooked chicken in my fridge is 4 days. So if you don't plan on doubling up and eating multiple containers in a day I recommend freezing some of the containers. Easily defrost them by setting them in the fridge the night before, and in the morning they should be god to go.


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