Bodybuilding Prep Meal Prep
Bodybuilding Prep Meal Prep is a easy American recipe that serves 8. 520 calories per serving. Recipe by Casey Kelly on YouTube.
Prep: 34 min | Cook: 4 hrs 40 min | Total: 5 hrs 34 min
Cost: $30.90 total, $3.86 per serving
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
Trim Chicken
Place the chicken breasts on a clean cutting board and trim away all visible fat and connective tissue.
Time: PT5M
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
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
Prepare Beef
Cut the grass‑fed beef into bite‑size pieces, season with salt, pepper, and garlic powder.
Time: PT5M
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
Cut Broccoli
Wash the broccoli heads and cut them into bite‑size florets.
Time: PT5M
Rinse Rice
Measure 6 cups of rice and rinse under cold water until the water runs clear.
Time: PT2M
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
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
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
Dietary info: High Protein, Low Fat, Gluten‑Free
Ingredient Substitutions
- Instead of Chicken Breast: Turkey Breast
- Instead of Grass‑Fed Beef: Lean Ground Beef, Regular Beef
- Instead of Broccoli: Cauliflower
- Instead of Long Grain White Rice: Brown Rice, Quinoa
- Instead of Olive Oil: Canola Oil, Avocado Oil
- Instead of Salt: Sea Salt
- Instead of Black Pepper: White Pepper
- Instead of Garlic Powder: Fresh Minced Garlic
Equipment Needed
- Crockpot (Slow Cooker)
- Skillet
- Cutting Board
- Chef's Knife
- Rice Cooker
- Blender (optional)
- Air Fryer (optional)
- Measuring Cups
- Mixing Spoon
Critical Steps — Do Not Skip
- Trim chicken to remove all fat
- Cook chicken in crockpot until internal temperature reaches 165°F (74°C)
- Sear beef until browned
- Cook rice with lid closed for proper steam
- Portion and seal containers promptly to avoid bacterial growth
Chef Tips from the Video
- Season the chicken and beef with a pinch of smoked paprika for extra depth
- After cooking, shred the chicken for easier portioning
- Freeze broccoli florets on a tray before bagging to keep them from clumping
Troubleshooting
Chicken is dry after cooking
Add ¼ cup of low‑sodium broth to the crockpot before cooking or reduce cooking time if using a high‑heat setting.
Rice is mushy
Rinse the rice thoroughly and use the correct water‑to‑rice ratio; consider reducing water by ¼ cup.
Beef is tough
Slice the beef thinly against the grain and sear quickly over high heat; avoid over‑cooking.
Storage
Refrigerator: Store sealed containers in the fridge for up to 4 days.
Freezer: Freeze individual portions for up to 3 months; thaw in the fridge before reheating.
Room temperature: Do not store at room temperature; food safety risk.
Make-Ahead Tips
- Cook the chicken and rice on the same day to minimize kitchen time
- Sear the beef and let it cool before adding to containers
- Broccoli can be air‑fried fresh each day or pre‑roasted and reheated
Frequently Asked Questions
What is the cultural significance and history of bodybuilding meal prep in American fitness culture?
Bodybuilding meal prep became popular in the United States during the early 2000s as athletes sought consistent macronutrient intake to maximize muscle growth and minimize body fat. Preparing meals in bulk ensures precise portion control, saves time, and aligns with the disciplined lifestyle of competitive bodybuilders.
What are the traditional regional variations of high‑protein meal prep in American cuisine?
While the core concept of bulk cooking is universal, regional twists include Southern‑style chicken with spice rubs, West Coast salmon bowls, and Midwest beef‑and‑broccoli combos like this recipe. Each region adapts the protein and vegetable choices to local preferences.
How is this Bodybuilding Meal Prep – Chicken, Beef, Broccoli & Rice traditionally served in the United States fitness community?
Athletes typically portion the cooked chicken, beef, broccoli, and rice into individual containers, refrigerate them, and reheat in a microwave or stovetop before each workout or meal. It’s often paired with a simple sauce or a side of leafy greens for added micronutrients.
What occasions or celebrations is this high‑protein meal prep associated with in American bodybuilding culture?
This type of meal prep is most common during competition prep phases, cutting cycles, and bulk phases where precise calorie and macronutrient tracking are essential. It’s also used by everyday gym‑goers who want convenient, nutritious meals throughout the week.
What makes the Bodybuilding Meal Prep – Chicken, Beef, Broccoli & Rice special or unique in American fitness cuisine?
The recipe balances lean protein from both chicken and grass‑fed beef, complex carbs from rice, and fiber‑rich broccoli, providing a complete macro profile in a single meal. Using a crockpot for chicken and a quick skillet sear for beef maximizes flavor while keeping prep time low.
What are the most common mistakes to avoid when making Bodybuilding Meal Prep – Chicken, Beef, Broccoli & Rice?
Common errors include overcooking the chicken in the crockpot, which can dry it out; not rinsing the rice, leading to gummy texture; overcrowding the skillet when searing beef, which prevents proper browning; and storing hot food without cooling, which can cause bacterial growth.
Why does this recipe use a crockpot for chicken instead of grilling or baking?
A crockpot gently cooks the chicken at a consistent temperature, keeping it moist and tender while allowing hands‑free cooking. This method also frees up stovetop space for searing the beef and preparing the rice simultaneously.
Can I make the Bodybuilding Meal Prep – Chicken, Beef, Broccoli & Rice ahead of time and how should I store it?
Yes, you can prepare the entire batch on a Sunday. Cool each component to room temperature, portion into airtight containers, and refrigerate for up to four days. For longer storage, freeze the portions; they reheat well in the microwave or on the stovetop.
What texture and appearance should I look for when the chicken is done in the crockpot?
The chicken should be opaque throughout, easily shred with a fork, and reach an internal temperature of 165°F (74°C). It should retain a juicy appearance without any pink spots.
What does the YouTube channel Casey Kelly specialize in?
The YouTube channel Casey Kelly focuses on practical fitness‑oriented cooking, meal‑prep strategies, and nutrition tips for athletes and bodybuilders, delivering straightforward recipes that fit into a disciplined training schedule.
How does the YouTube channel Casey Kelly's approach to bodybuilding meal prep differ from other fitness cooking channels?
Casey Kelly emphasizes simplicity and time efficiency, using common kitchen appliances like a crockpot and rice cooker, while many other channels rely on more complex techniques or specialty equipment. His videos also stress cost‑effective ingredient choices and clear portioning for macro tracking.
Last updated: August 29, 2026
