How To Meal Prep - CHICKEN (7 Meals/$3.50 Each)

Ingredients

• 2 cups Brown Rice (long‑grain, rinsed)
• 3.5 cups Water (for cooking rice)
• 3 tablespoons Coconut Oil (divided: 1 tbsp for rice, 1 tbsp for chicken, 1 tbsp for broccoli)
• 1.5 pounds Chicken Breast (skinless, boneless, trimmed of excess fat, cut into diagonal strips)
• 3 units Garlic Cloves (minced)
• 1 unit Lemon (juiced)
• 1 teaspoon Himalayan Pink Salt (or sea salt)
• 1 teaspoon Cracked Black Pepper (freshly cracked)
• 2 heads Broccoli Florets (cut into bite‑size pieces)
• 0.5 cup Full‑Fat Greek Yogurt (plain, unsweetened)
• 1 teaspoon Ground Cumin
• 0.25 teaspoon Cayenne Pepper

Instructions

1. Cook Brown Rice

   Rinse 2 cups of brown rice, then combine with 3½ cups water and 1 tbsp coconut oil in a saucepan. Bring to a boil, stir, reduce heat, cover, and simmer for 20 minutes until water is absorbed. Fluff with a fork and keep covered.

   Time: PT20M

   Temperature: 212°F

2. Trim and Slice Chicken

   Trim any excess fat from the chicken breast, then cut each piece on a diagonal into four even strips.

   Time: PT5M

3. Prepare Garlic‑Lemon Marinade

   Mince 3 garlic cloves, juice the lemon, then combine garlic, lemon juice, 1 tsp salt, and 1 tsp cracked black pepper in a bowl.

   Time: PT3M

4. Marinate Chicken

   Toss the chicken strips with the garlic‑lemon mixture and let sit for 5 minutes while the rice finishes cooking.

   Time: PT5M

5. Sear Chicken in Grill Pan

   Heat the grill pan over high heat, add 1 tbsp coconut oil, and cook the chicken strips in batches—3 minutes per side until golden and cooked through (about 6 minutes per batch).

   Time: PT18M

   Temperature: High (≈400°F)

6. Blanch Broccoli

   Bring a pot of water to a boil, add the broccoli florets, and cook for 3‑4 minutes until bright green and crisp‑tender. Drain in a colander.

   Time: PT5M

   Temperature: 212°F

7. Toss Broccoli with Coconut Oil

   Return the drained broccoli to the pot, add 1 tbsp coconut oil, and toss until coated and warm.

   Time: PT2M

8. Make Yogurt Sauce

   In a small bowl, combine ½ cup full‑fat Greek yogurt, 1 tsp ground cumin, ¼ tsp cayenne pepper, and a pinch of salt. Mix until smooth.

   Time: PT2M

9. Portion and Assemble

   Using a food scale, portion 130‑150 g cooked chicken, 100 g cooked brown rice, and a generous handful of broccoli into each of 7 meal‑prep containers. Drizzle with yogurt sauce and spoon any pan juices over the top.

   Time: PT5M

Nutrition Facts

Calories

405

Protein

38 g

Carbohydrates

33 g

Fat

8 g

Fiber

6 g