I Prepped 5 High-Protein Meals in 1 Hour — Here’s How

Ingredients

• 1 piece Red Onion (trimmed, peeled, thinly sliced)
• 1 piece Red Bell Pepper (seeded, thinly sliced)
• 2 pieces Carrot (tops removed, thin rounds; peel optional)
• 3 cloves Garlic (grated on microplane into a paste)
• 1 teaspoon Fresh Ginger (peeled and grated (about 5 g))
• 3 stalks Spring Onions (white roots chopped, green stems thinly sliced for garnish)
• 2.5 tablespoon Low Sodium Soy Sauce
• 1 tablespoon Rice Wine Vinegar
• 2 teaspoon Sesame Oil (toasted flavor)
• 1.5 tablespoon Honey
• 1 teaspoon Sriracha or Chili Flakes (optional heat)
• 1 pinch Ground White Pepper (to taste)
• 1 kilogram Chicken Thigh, Boneless Skinless (trimmed of excess fat)
• 2 teaspoon Corn Flour (Cornstarch) (coats chicken)
• 1 pinch Salt (adjust for soy sauce saltiness)
• 1 tablespoon Peanut Oil (for stir‑fry; can substitute with spray oil)
• 1.5 cup Jasmine Rice (washed)
• 550 ml Water (cold)
• 1 teaspoon Sesame Seeds (optional) (garnish)

Instructions

1. Prepare Vegetables

   Trim, peel and thinly slice the red onion. Core and thinly slice the red bell pepper. Remove carrot tops, optionally peel, and cut carrots into thin rounds. Separate spring onion whites from greens; chop whites and slice greens for garnish.

   Time: PT10M

2. Make Garlic‑Ginger Paste

   Grate the three garlic cloves on a microplane and combine with 1 tsp grated ginger to form a paste.

   Time: PT2M

3. Prepare the Honey‑Soy Glaze

   In a small bowl whisk together 2½ tbsp low‑sodium soy sauce, 1 tbsp rice wine vinegar, 2 tsp sesame oil, 1½ tbsp honey, 1 tsp sriracha (or chili flakes), the garlic‑ginger paste, and a pinch of ground white pepper until fully combined.

   Time: PT2M

4. Coat the Chicken

   Place the 1 kg chicken thigh pieces in a mixing bowl, add 2 tsp corn flour, a pinch of salt, and toss until every piece is evenly coated.

   Time: PT3M

5. Rinse the Rice

   Measure 1½ cup jasmine rice into a bowl, rinse under cold water until the water runs clear, then drain.

   Time: PT2M

6. Cook Jasmine Rice

   Add the washed rice, 550 ml cold water, and a pinch of salt to a saucepan. Bring to a boil over medium‑high heat, then cover, reduce to low, and simmer for 12 minutes without stirring.

   Time: PT17M

   Temperature: medium-high

7. Stir‑Fry Vegetables

   Heat 1 tbsp peanut oil in a large skillet over medium‑high heat. Add the onion, bell pepper, and carrots, season with a pinch of salt and optional cracked black pepper, and sauté for 8‑10 minutes until onions caramelize, carrots are al‑dente, and peppers soften. Add the chopped white parts of the spring onions and cook 1 minute more.

   Time: PT9M

   Temperature: medium-high

8. Rest the Rice

   Turn off the heat, keep the lid on, and let the rice steam for 4 minutes. Then remove the lid and fluff with a fork.

   Time: PT4M

9. Cook the Chicken

   Wipe the skillet clean, add a touch of spray oil or a little peanut oil, and heat over medium‑high. Add the coated chicken pieces and cook for about 10 minutes, turning every few minutes, until a golden crust forms and the interior reaches 165°F (74°C).

   Time: PT10M

   Temperature: medium-high

10. Glaze the Chicken

    Pour the prepared honey‑soy glaze over the cooked chicken in the skillet. Stir and cook for 2‑3 minutes until the sauce reduces, thickens, and coats the chicken. Flip the pieces once more to ensure full coverage.

    Time: PT3M

    Temperature: medium

11. Finish the Glaze

    Continue cooking the glaze for an additional 1 minute until it becomes sticky and you can see the pan bottom without the sauce pulling back.

    Time: PT1M

    Temperature: medium

12. Slice or Dice Chicken (Optional)

    Remove chicken from the pan and either leave whole, thinly slice, or dice according to serving preference.

    Time: PT2M

13. Assemble the Meal

    Divide the jasmine rice, stir‑fried vegetables, and glazed chicken into five 750 ml containers. Drizzle any remaining glaze over the top, sprinkle optional sesame seeds, and garnish with sliced green spring‑onion stems.

    Time: PT3M

Nutrition Facts

Calories

400

Protein

30 g

Carbohydrates

45 g

Fat

10 g

Fiber

3 g