Chicken Meal Prep For Beginners
Recipe type: Meal Prep
Prep time: 
Cook time: 
Total time: 
Serves: 7 Servings
A healthy chicken meal prep recipe for beginners, for weight loss, and for the week! If you're looking for easy meal prep ideas look no further. ANYONE can make this chicken, rice, and veggie meal prep recipe and have tasty results.
  • 7 Large chicken breasts with rib meat (4lbs - 1.8kg UNCOOKED)
  • 2 Cups brown rice (236g UNCOOKED)
  • 4 Cups water (around 1 Liter)
  • 1 Large head of broccoli (550g after stem was removed)
  • 1 Red onion (350g)
  • 1 Large green zucchini (450g)
  • 3 Cups grape tomatoes (375g)
  • 3 Cloves of garlic
  • 2 Tbsps (30g) olive oil
  • 3 Lemons
  • 2 Tbsps Italian seasoning
  • 3 Tsps salt
  • 2 Tsps pepper
  1. Pre-heat your oven to 450 Degrees or 230 Celsius
  2. Bring water to a boil in a large pot - add 1 tsp sat and 1 Tbsp olive oil
  3. Once water is boiling add rice, stir, and reduce heat to a simmer - it will take around 40 minutes
  4. Take 2 cookie sheets and line them with tin foil and set them aside
  5. Chop up your vegetables and add them to a sheet
  6. Cut a lemon in half and mince 3 cloves of garlic
  7. Add half the juice of the lemon to the vegetables, along with the other Tbsp of olive oil
  8. Rub the oil and lemon into the vegetables and add 1 tsp salt and pepper, 1 tbsp of Italian seasoning, and ¼ of the minced garlic evenly to the veggies
  9. Set that sheet aside and trim all 7 of your chicken breasts
  10. Cut the chicken into bite sized pieces and add the pieces to a large bowl
  11. Add all of the remaining garlic, the juice from the remaining half of the lemon, 1 tbsp Italian seasoning,and about 1 tsp salt and pepper to the bowl of cut up chicken
  12. Work the seasoning into the chicken until well combined
  13. Add the chicken to the other baking sheet and cook both sheets at 450 Degrees or 230 Celsius for about 15 - 20 min max.
  14. At this point the rice will be finishing
  15. Once the rice is fully cooked (all the water has absorbed into the rice) set it on a hot plate and weigh all of it in a small bowl
  16. Divide however much is in the bowl by seven and add that amount equally to each meal prep container
  17. Do the same process with the chicken once it's done cooking too
  18. *The veggies I weigh before and don't bother weighing after - I just divide the weight before cooking into seven and factor that number into the nutritional value of each container
  19. Add an equal amount of veggies to each container
  20. Cut up 2 lemons and add quartered slices of each lemon to the finished meal prep containers, and add the juice just before consuming (don't heat the lemon when reheating your containers)
STORAGE: The longest I'll keep cooked chicken in my fridge is 5 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.
Nutrition Information
Serving size: 1 Serving Calories: 425 Fat: 6 Carbohydrates: 52 Fiber: 6 Protein: 40
Recipe by The Diet Chef at