Meal Prep For Weight Loss

Ingredients

• 3 lb Broccoli Florets (pre‑washed, cut into bite‑size pieces)
• 2 tbsp Extra Virgin Olive Oil (for coating broccoli)
• 1 tsp Garlic Salt
• 2 tsp Garlic Powder (1 tsp for broccoli, 1 tsp for rice/chicken)
• 2 tsp Onion Powder (1 tsp for broccoli, 1 tsp for rice/chicken)
• 2 tsp Paprika
• ½ tsp Cayenne Pepper
• 1 tsp Italian Seasoning
• 1 spray Oil Spray (for lining baking sheets)
• 2 cup Brown Basmati Rice (rinsed 2‑3 times)
• 4 cup Water
• 6 piece Chicken Breasts (skinless, boneless, about 1.5‑2 lb total)
• 3 piece Garlic Cloves (smashed, skins left on)
• 5 sprig Fresh Thyme Sprigs (whole, no prep needed)
• 1 tsp Seasoned Salt
• 1 tsp Adobo Seasoning
• ½ tsp Dried Thyme
• ½ tsp Oregano
• 1 tbsp Avocado Oil (high smoke‑point for searing)
• 1 tbsp Dairy‑Free Butter (e.g., Earth Balance, unsalted)
• to taste Salt & Pepper

Instructions

1. Preheat Oven

   Set the oven to 450°F (232°C) and let it heat while you prepare the broccoli.

   Time: PT3M

   Temperature: 450°F

2. Season Broccoli

   Place 3 lb of pre‑washed broccoli florets in a large bowl, drizzle with 2 tbsp extra‑virgin olive oil, then add garlic salt, garlic powder, onion powder, paprika, cayenne pepper, and Italian seasoning. Toss until every piece is evenly coated.

   Time: PT4M

3. Arrange & Roast

   Spray two baking sheets with oil spray, spread the seasoned broccoli in a single layer (avoid crowding), and place them in the oven. Roast for 25 minutes, stirring halfway through.

   Time: PT25M

   Temperature: 450°F

4. Start Rice Cooker

   Rinse 2 cups brown basmati rice 2‑3 times, then add to the rice cooker with 4 cups water, ½ tsp garlic powder and ½ tsp onion powder. Close the lid and start the cooking cycle.

   Time: PT2M

5. Prep Chicken

   Pat 6 chicken breasts dry with paper towels. Smash 3 garlic cloves (keep skins on) and set aside with 5 fresh thyme sprigs.

   Time: PT5M

6. Season Chicken

   In a shallow dish, combine seasoned salt, onion powder, garlic powder, adobo, cayenne pepper, paprika, dried thyme, and oregano. Coat each chicken breast evenly with the mixture.

   Time: PT6M

7. Sear Chicken & Butter Baste

   Heat a cast‑iron skillet over medium‑high heat, add 1 tbsp avocado oil. When shimmering, add the chicken breasts, pressing down so contact is full. Sear 2‑3 minutes per side until golden. Reduce heat to medium‑low, add 1 tbsp dairy‑free butter, the smashed garlic cloves and thyme sprigs. Baste the chicken with the melted butter for 1 minute.

   Time: PT6M

8. Finish Chicken in Oven

   Transfer the skillet to the oven (or move chicken to a pre‑heated 350°F oven) and bake for 7 minutes. Using a meat thermometer, remove each piece when the internal temperature reaches 165°F (74°C).

   Time: PT7M

   Temperature: 350°F

9. Rest Chicken

   Transfer the chicken to a cutting board and let it rest for 8 minutes before slicing. This locks in juices.

   Time: PT8M

10. Portion Meals

    Divide the cooked rice (≈¼ cup per container), roasted broccoli (≈1 cup), and sliced chicken (4‑5 slices) into 8 meal‑prep containers.

    Time: PT4M

11. Clean Up

    Wash the mixing bowl, baking sheets, skillet, and utensils. Wipe down countertops.

    Time: PT8M

Nutrition Facts

Calories

430

Protein

35 g

Carbohydrates

45 g

Fat

12 g

Fiber

5 g