Bodybuilding Prep Meal Prep

Ingredients

• 5 lb Chicken Breast (Trim all visible fat; season with salt, pepper and any preferred spices)
• 2 lb Grass‑Fed Beef (Cut into bite‑size pieces; season with salt, pepper and optional garlic powder)
• 2 heads Broccoli (Cut into florets; will be air‑fried later)
• 6 cups Long Grain White Rice (Rinse until water runs clear to remove excess starch)
• 2 tbsp Olive Oil (For searing beef)
• 1 tsp Salt (General seasoning)
• ½ tsp Black Pepper (General seasoning)
• 1 tsp Garlic Powder (Optional flavor boost for beef and chicken)

Instructions

1. Trim Chicken

   Place the chicken breasts on a clean cutting board and trim away all visible fat and connective tissue.

   Time: PT5M

2. Season and Load Chicken into Crockpot

   Season the trimmed chicken with salt, pepper, and any preferred spices. Transfer the chicken to the crockpot, cover with the lid.

   Time: PT2M

3. Cook Chicken in Crockpot

   Set the crockpot to high heat and let the chicken cook for about 4 hours, or until the internal temperature reaches 165°F (74°C).

   Time: PT4H

   Temperature: high

4. Prepare Beef

   Cut the grass‑fed beef into bite‑size pieces, season with salt, pepper, and garlic powder.

   Time: PT5M

5. Sear Beef

   Heat 2 tbsp olive oil in a skillet over medium‑high heat. Add the beef pieces and sear for about 5 minutes per side until browned but not fully cooked through.

   Time: PT10M

   Temperature: medium-high

6. Cut Broccoli

   Wash the broccoli heads and cut them into bite‑size florets.

   Time: PT5M

7. Rinse Rice

   Measure 6 cups of rice and rinse under cold water until the water runs clear.

   Time: PT2M

8. Cook Rice

   Transfer the rinsed rice to the rice cooker, add the appropriate amount of water (usually 1 ½ cups water per cup of rice), and start the cooker. Let it cook for about 30 minutes or until the cooker switches to ‘warm’.

   Time: PT30M

   Temperature: medium

9. Blend Rice (Optional)

   If you prefer a creamier texture, transfer the hot rice to a blender and pulse for 5 seconds until smooth.

   Time: PT5M

10. Portion and Store

    Allow chicken, beef, broccoli, and rice to cool slightly. Divide each component into 8 equal containers for the week. Seal and refrigerate.

    Time: PT10M

Nutrition Facts

Calories

520

Protein

45 g

Carbohydrates

45 g

Fat

10 g

Fiber

5 g