chickenricemeal prepunder $3under 40 min
Chicken & Rice Meal Prep
The gym bro classic. 5 meals in 30 minutes.
Total Time
35min
Per Serving
$2.50
Protein
46g
Calories
550cal
Nutrition Per Serving
5servings
550cal
46g
62g
10g
Ingredients
Chicken Breast2 lbs
White Rice2.5 cups dry
Olive Oil2 tbsp
Garlic Powder1 tsp
Paprika1 tsp
Salt & Pepperto taste
Frozen Broccoli1 bag (16oz)
Steps
Preheat oven to 425°F. Start rice on the stove.
1
Season chicken: oil, garlic powder, paprika, salt, pepper.
2
Bake chicken 20-25 min until internal temp hits 165°F.
25 min
3
Microwave broccoli per bag directions.
4 min
4
Slice chicken. Divide rice, chicken, broccoli into 5 containers.
5
Pro Tips
- →Pound chicken to even thickness — cooks faster, stays juicy.
- →Swap broccoli for any frozen veg. Doesn't matter.
- →Fridge life: 4 days. Freeze extra portions.
Cost Analysis
Per Serving
$2.50
Total Batch
$12.50
Per Day (3 meals)
$7.50
Per Month (est.)
$225
Prices based on US national averages (March 2026). Your local prices may vary.
