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