Easy Shredded Chicken And Fluffy Rice Meal Prep

Over the last year, I’ve been working on my fitness and nutrition, now i’m starting my first bulk phase and I want to have an easy meal with good macros that I don’t get bored of during the work week.

This recipe checks all those boxes (for me).

This ones for you Jack! 🍗🍚🥦

Macros and kcal per serving

(will vary slightly depending on your ingredients)

  • 50g protein
  • 80g carbs
  • 15g fat
  • 650 kcal

Ingredients

this recipe makes 5 servings

  • 850g good quality chicken breast
  • 500g basmati/jasmine rice
  • 500g mixed frozen veggies
  • Some kind of hot/BBQ sauce
  • 50ml good quality olive oil

Instructions

  1. Preheat your oven to 180°C (fan oven).
  2. Prep the chicken.
    1. Place the chicken breasts in a container that has a lid or can be covered with foil.
    2. Add some olive oil (around 30ml), your choice of hot/BBQ sauce, 50ml of water and some salt and pepper. Chicken in a container with olive oil, hot sauce, water, salt, and pepper
    3. Coat the chicken in the sauce and seasonings.
  3. Place the chicken in the oven for 1 hour. Chicken in the oven
  4. Prep the rice.
    1. Boil a full kettle of water.
    2. Add the rice to a large pot.
    3. Grid a little salt over the rice. Rice in a pot
    4. Add the boiling water to the pot, enough to cover the rice by about 5cm. enough so it wont boil dry
  5. Place the pot on the stove on a medium-low heat and cover with a lid, cook for 12 minutes.
  6. Place the veggies in a pot of boiling water and cook for 5 minutes over a medium heat.
  7. Once the chicken is cooked, turn the oven off and leave the chicken in the oven to rest.
  8. Once the rice is cooked, empty the pot into a sieve then return the rice to the pot and cover with a lid (no heat) for 10 minutes.
  9. Once the veggies are cooked, drain them and set aside.
  10. Once the rice has rested, fluff it with a fork and portion it out into your containers. Fluffing the rice
  11. Do the same with the veggies. Portioning out the veggies
  12. Chicken Time!
    1. Remove the chicken from the oven. The chicken
    2. Shred the chicken in the juices with two forks. Shredding the chicken
  13. Portion out the chicken into your containers. Portioning out the chicken
  14. Store in airtight containers in the fridge and enjoy all week!

How to reheat

  • Microwave at 800W for 4 minutes. (may vary depending on your microwave, just make sure it’s piping hot all the way through)
  • Drizzle a little olive oil over for those healthy fats. (20ml)
  • Optional: add a little more hot sauce for extra flavor.
  • Enjoy!

The finished meal

Notes

If you’re cutting and every calorie counts, you could half the rice, add more veggies and only use a little olive oil for cooking the chicken, or even use a low-calorie spray.
This would bring the macros down to around 40g protein, 50g carbs, 10g fat, and ~450 kcal per serving.

I also like to add some tenderstem broccoli to each container for some extra greens and fiber.