Chicken Burrito Bowl Meal Prep for Muscle Gain

Ingredients

• 300 g Long Grain White Rice (Rinse until water runs clear; yields about 5 cups cooked rice)
• 60 g Olive Oil (Divided for rice, potatoes, chicken, and peppers)
• 75 ml Fresh Lime Juice (Divided for chicken marinade, rice, and peppers)
• 30 ml Fresh Orange Juice (For chicken marinade)
• 6 g Paprika (2 teaspoons)
• 6 g Ground Cumin (2 teaspoons)
• 6 g Garlic Powder (2 teaspoons)
• 6 g Onion Powder (2 teaspoons)
• 6 g Ancho Chili Powder (2 teaspoons)
• 12 g Kosher Salt (About 2 teaspoons total, divided among components)
• 5 g Ground Black Pepper (1 teaspoon, divided)
• 1135 g Boneless Skinless Chicken Thighs (Trim excess fat; cut into large dice after cooking)
• 500 g Russet Potatoes (3 medium potatoes, diced)
• 300 g Bell Peppers (One green and one red, sliced into strips)
• 200 g Onion (Medium, sliced thin)
• 30 g Fresh Cilantro (Half a bunch, roughly chopped)
• 880 g Canned Pinto Beans (Two 15‑oz cans, drained and rinsed)
• 70 g Shredded Monterey Jack Cheese (Divided 2 tbsp per bowl)
• 300 g Salsa (Store‑bought, 1/4 cup per bowl)
• 150 g Sour Cream (30 g per bowl, added after reheating)

Instructions

1. Cook the Rice

   Rinse the dry rice until the water runs clear. Combine with 2 × volume water, bring to a boil, then simmer covered for 15‑18 minutes. Remove from heat and let sit covered 5 minutes.

   Time: PT20M

2. Prepare Chicken Marinade

   In a large bowl whisk together 1 Tbsp olive oil, 2 Tbsp lime juice, 2 Tbsp orange juice, paprika, cumin, garlic powder, onion powder, ancho chili powder, and 1 tsp salt.

   Time: PT5M

3. Marinate the Chicken

   Add the chicken thighs to the bowl, toss until fully coated. Reserve about 1 Tbsp of the wet mixture in a separate spoonful for later.

   Time: PT5M

4. Preheat Oven

   Preheat the oven to 425°F (218°C).

   Time: PT10M

   Temperature: 425°F

5. Roast Chicken

   Line the sheet pan with foil, lightly spray with oil, spread the chicken thighs skin‑side down and roast for 12‑14 minutes.

   Time: PT13M

   Temperature: 425°F

6. Prep Potatoes

   Dice three medium potatoes (~500 g) into ½‑inch cubes, drizzle with 1 Tbsp olive oil, season with salt and pepper, and toss to coat.

   Time: PT5M

7. Air‑Fry Potatoes

   Place the seasoned potatoes in the air‑fryer basket at 400°F (204°C) for 15 minutes, shaking halfway through, until golden and crisp.

   Time: PT15M

   Temperature: 400°F

8. Slice Peppers, Onion & Chop Cilantro

   Thinly slice two bell peppers (one green, one red) and one medium onion. Roughly chop 30 g cilantro.

   Time: PT5M

9. Finish Chicken Under Broiler

   Remove the roasted chicken, dice into large cubes, return to the sheet pan, drizzle the reserved spoonful of marinade over it, and place under the broiler for 2‑3 minutes until browned.

   Time: PT3M

   Temperature: Broil

10. Sauté Peppers & Onion

    Heat a large skillet over medium‑high, add 1 Tbsp olive oil, then the pepper strips and onion slices. Cook 5 minutes until lightly charred, sprinkle a pinch of salt, add 1‑2 Tbsp water, cover and steam 2 minutes. Remove lid, squeeze 1 Tbsp lime juice, season to taste.

    Time: PT9M

    Temperature: Medium‑High

11. Assemble Cilantro‑Lime Rice & Beans

    In a large bowl combine the cooked rice, 1 Tbsp olive oil, 2 Tbsp lime juice, 20 g chopped cilantro, drained pinto beans, and season with salt and pepper. Toss until evenly mixed.

    Time: PT5M

12. Portion and Assemble Bowls

    Divide the rice‑bean mixture evenly among five meal‑prep containers. Top each with a portion of potatoes, chicken, sautéed peppers/onion, 14 g shredded Monterey Jack, extra cilantro, and a ramekin of salsa.

    Time: PT5M

13. Cool and Store

    Allow the bowls to cool to room temperature (about 10 minutes), then seal with lids and refrigerate. They keep up to five days.

    Time: PT10M

Nutrition Facts

Calories

1015

Protein

62g

Carbohydrates

120g

Fat

30g

Fiber

12g

Ingredient Substitutions

• Instead of Long Grain White Rice: Brown rice, Quinoa
• Instead of Olive Oil: Canola oil, Avocado oil
• Instead of Fresh Lime Juice: Bottled lime juice
• Instead of Fresh Orange Juice: Store‑bought orange juice
• Instead of Paprika: Smoked paprika
• Instead of Ground Cumin: Coriander powder
• Instead of Garlic Powder: Fresh minced garlic
• Instead of Onion Powder: Finely minced fresh onion
• Instead of Ancho Chili Powder: Chipotle powder, Paprika + cayenne
• Instead of Kosher Salt: Table salt
• Instead of Ground Black Pepper: White pepper
• Instead of Boneless Skinless Chicken Thighs: Chicken breast, Turkey thigh
• Instead of Russet Potatoes: Sweet potatoes, Yukon Gold potatoes
• Instead of Bell Peppers: Any color bell pepper
• Instead of Onion: Shallots
• Instead of Fresh Cilantro: Parsley
• Instead of Canned Pinto Beans: Black beans, Kidney beans
• Instead of Shredded Monterey Jack Cheese: Cheddar, Mozzarella
• Instead of Salsa: Pico de gallo, Fresh tomato salsa
• Instead of Sour Cream: Greek yogurt, Mexican crema

Equipment Needed

• Large Mixing Bowl
• Sheet Pan
• Aluminum Foil
• Cooking Spray (optional)
• Air Fryer (optional)
• Oven
• Skillet (large)
• Measuring Spoons
• Kitchen Scale
• Chef’s Knife
• Cutting Board
• Ramekins (optional)
• Meal Prep Containers

Critical Steps — Do Not Skip

• Cooking the rice to the correct texture
• Ensuring chicken reaches 165°F before broiling
• Air‑frying potatoes until crisp without burning
• Sautéing peppers and onions just enough to retain bite
• Balancing lime, salt, and cilantro in the rice‑bean mix

Chef Tips from the Video

• Add a pinch of smoked paprika to the rice for extra depth.
• Use a meat thermometer to confirm chicken reaches 165°F before broiling.
• For extra heat, sprinkle a dash of cayenne on the peppers while sautéing.

Troubleshooting

Storage

Refrigerator: Up to 5 days in sealed containers

Freezer: Not recommended due to texture changes, but can freeze for up to 2 months if needed

Room temperature: Do not store at room temperature; perishable ingredients

Make-Ahead Tips

• Cook rice and beans a day ahead; store separately.
• Roast chicken and dice; keep refrigerated and finish under broiler before serving.
• Air‑fried potatoes reheat well in a hot skillet or oven to restore crispness.

Frequently Asked Questions