Meal Prep

High-Protein Chicken Meal Prep Bowls

Name: High-Protein Chicken Meal Prep Bowls
Prep time: 35 min
Yield: 4
Ingredients: 1.5 lb (680g) Chicken breast; 1.5 cups Jasmine rice, uncooked; 4 cups Broccoli florets; 2 tbsp Olive oil; 1 tsp Garlic powder; 1 tsp Paprika; to taste Salt and pepper

The bowl that shows up in almost every ZavoFit meal prep week — chicken, rice, and roasted broccoli.

Written by

ZavoFit Team — Recipe Development

3 min read

Bowl with grilled chicken, quinoa, avocado, tomatoes, and broccoli next to dumbbells and a water bottle

Prep time35 min

Servings4

Ingredients

Chicken breast1.5 lb (680g)
Jasmine rice, uncooked1.5 cups
Broccoli florets4 cups
Olive oil2 tbsp
Garlic powder1 tsp
Paprika1 tsp
Salt and pepperto taste

In short

48g of protein and 480 calories per bowl — one of the higher-protein options in the rotation.
Ready in 35 minutes, mostly hands-off oven time for the chicken and broccoli.
Makes 4 servings and keeps 4 days sealed in the fridge.

Instructions

Preheat oven to 425°F (220°C).
Toss chicken breast with 1 tbsp olive oil, garlic powder, paprika, salt, and pepper.
Toss broccoli with remaining 1 tbsp olive oil, salt, and pepper on a separate sheet pan.
Roast chicken for 20–22 minutes and broccoli for 15 minutes, until chicken reaches 165°F (74°C) internal temperature.
Cook rice according to package instructions while the oven is running.
Let chicken rest 5 minutes, then slice.
Divide rice, chicken, and broccoli evenly across 4 containers.

Questions, answered.

Can I use brown rice instead of white?

Yes — it will add about 10 extra minutes of cook time and slightly more fiber. Nutrition numbers will shift a little.

How long does this keep in the fridge?

Four days, sealed in an airtight container. Freeze any portions you will not eat within that window.

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