World’s Tastiest Chicken, Brown Rice & Broccoli Meal Prep

About the author


My name is Kevin. My life changed when I realized that healthy living is truly a lifelong journey, mainly won by having a well-balanced diet and enjoying adequate exercise. By experimenting in the kitchen and openly sharing my meals, I learned that healthy eating is hardly boring and that by making a few adjustments, I could design a diet that could help me achieve my personal fitness goals. Our bodies are built in the kitchen and sculpted in the gym.

Calories 548
Protein 45g
Fat 18g
Carbs 49g
Total Time

Hello there fit foodie! Were you looking for a delicious chicken and rice meal prep recipe for healthy eatings? Look no further. This chicken based rice meal prep recipe is everything you could dream of for easy meal prep, packed with protein, veggies, and flavor. Read on below for tips and tricks to make this recipe a success in your kitchen.  Try our meal prep chicken and rice.


While not low carb, this rice and chicken meal prep recipe makes sure you get energy from the healthy brown rice, with healthy protein from the boneless skinless chicken breast to build your muscles, and broccoli for some much needed vegetables for your daily dose of vitamins and minerals. Don’t be afraid to toss the chicken and the rice into the instant pot. Pressure and slow cookers can cook rice and chicken in a fraction of the time it would take on the stove. Make sure you keep it at medium high heat, and cook the chicken all the way through. Make this recipe a vegan one by changing out the chicken for tempeh or tofu. Add some cilantro lime if you want to switch the flavor up a bit. 


Since this recipe freezes and reheats well, you can portion out the meals and place them into the freezer for some easy grab and go lunch, or for the nights where you might to too tired from the gym to cook. This way you will have your meals done for the rest of the week. 


If you enjoyed this chicken and rice meal prep recipe, please send me a message or drop me a comment below. I would love to hear how my recipes have changed your ideas of what healthy food could be. To me, nothing is more important than making it easy for you to reach your weight loss and fitness goals while also eating tasty and filling food. Be happy and healthy!


World’s Tastiest Chicken, Brown Rice & Broccoli Meal Prep


Ingredients for 1 large serving:

  • 6oz raw chicken breast (or firm tofu or tempeh)
  • 1 cup cooked brown rice (I used Annie Chun’s sprouted brown rice I purchased at Kroger)
  • 3/4 cup frozen (or raw) broccoli florets
  • 1 tablespoon olive oil (or olive oil spray to reduce amount of fat)
  • 1/2 tablespoon minced garlic
  • 1/4 cup chopped green onions (or to taste)
  •  Seasonings:
    • 1/2 tablespoon Chinese 5-spice powder (Private Selection brand)
    • 1 tablespoon low sodium Tamari (or soy sauce or Bragg Liquid Aminos)
  1. First, chop chicken breast (or tofu) into small pieces and set it aside.
  2. Set a nonstick skillet on low-medium heat and add olive oil and garlic. Careful NOT to let the garlic burn.  Just let it cook for 1 minute then add chopped green onions. Stir with a wooden spoon or spatula.
  3. After another minute, add cooked brown rice to the skillet, then add the Chinese 5-spice blend.  Stir and sear the cooked rice for about 45 seconds and let the aroma fill your kitchen.
  4. Add 1 tablespoon of low sodium Tamari (or soy sauce) and after about 1 minute of searing the rice, increase the heat to medium-high and toss in the chopped chicken breast. Chop and stir.
    • Note: If you find the mixture is getting too dry, then decrease the heat and/or spray the skillet with olive oil.
  5. Cook for about 5 to 8 minutes, until the outside of the chicken turns brown or has a light sear.
  6. Finally, add frozen or fresh broccoli florets to the skillet and cook for another 4 to 5 minutes.
  7. Add the food to a bowl or meal prep container, and you’re done.
  8. Enjoy the tastiest chicken, brown rice and broccoli your body has been missing!

Approximate macros for 1 large serving:

Available in the FitMenCook app

Open this recipe in the FitMenCook app to add the ingredients to your shopping list, scale the recipe and track your calories. Enjoy!

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