My Daily Health Co

High-Protein Chicken, Rice and Broccoli Meal Prep

Last updated Oct 2026
Meal prep containers with chicken, rice and broccoli
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If your weeknights get chaotic, one cooking session on Sunday can sort out several lunches and dinners. This chicken, rice and broccoli meal prep is the classic for a reason: it is simple, filling, built around a good amount of protein, and easy to flavor a few different ways. You do not need fancy skills, just a sheet pan, a pot, and about an hour.

  • Prep time: 15 minutes
  • Cook time: 30 to 35 minutes
  • Servings: 4 containers

Ingredients

  • 1.5 lb (about 680 g) boneless, skinless chicken breasts or thighs
  • 2 tablespoons olive oil, divided
  • 1 teaspoon garlic powder
  • 1 teaspoon smoked paprika
  • 1 teaspoon salt, divided, plus black pepper to taste
  • 1 cup uncooked long-grain white or brown rice
  • 2 cups water or low-sodium broth (follow your rice package for the exact ratio)
  • 4 cups broccoli florets (about 2 medium crowns)
  • 1 lemon, cut into wedges
  • Optional: 2 tablespoons low-sodium soy sauce and 1 teaspoon grated fresh ginger for finishing

Steps

  1. Heat the oven to 425°F (220°C). Line a large sheet pan with parchment.
  2. Start the rice: rinse it, then combine with the water or broth and a pinch of salt in a pot. Bring to a boil, cover, reduce to low, and cook until tender, about 15 minutes for white rice or 40 for brown. Brown rice should go on first.
  3. Pat the chicken dry. If the pieces are thick, slice them in half horizontally so they cook evenly.
  4. Toss the chicken with 1 tablespoon oil, garlic powder, paprika, most of the salt, and pepper. Spread on one side of the pan.
  5. Toss the broccoli with the remaining oil and a pinch of salt. Spread on the other side of the pan.
  6. Roast for 18 to 22 minutes, stirring the broccoli once, until the broccoli is browned at the edges and the chicken reaches an internal temperature of 165°F (74°C). Thicker pieces may need a few more minutes.
  7. Rest the chicken 5 minutes, then slice. Fluff the rice with a fork.
  8. Divide the rice, chicken and broccoli among four containers. Squeeze lemon over the top, or drizzle with the soy and ginger mixture if using.

Storage and reheating tips

  • Let everything cool for about 20 minutes before lidding, then refrigerate within two hours of cooking.
  • Keep containers in the fridge for up to 4 days. For anything beyond that, freeze the portions instead.
  • Frozen portions are best used within about 2 to 3 months. Thaw overnight in the fridge.
  • Reheat until steaming hot throughout. A teaspoon of water over the rice before microwaving helps keep it from drying out.
  • Cooked rice should be cooled and refrigerated promptly; do not leave it sitting out.

Simple swaps

  • Protein: use turkey cutlets, firm tofu, or chickpeas if you prefer a different protein.
  • Carb: swap in quinoa, farro, or roasted sweet potato cubes in place of rice.
  • Veggies: green beans, cauliflower, zucchini or bell peppers all roast well on the same pan.
  • Flavor: try chili powder and lime for a Tex-Mex feel, or Italian seasoning and a sprinkle of Parmesan.
  • Sauce: keep a small container of salsa, hummus, or a yogurt-garlic sauce to add after reheating so the meal does not get boring by day four.

Make it your own through the week

Meal prep fatigue is real, so vary the finish rather than the base. Day one can be plain with lemon. Day two, add hot sauce and avocado. Day three, chop everything and stuff it into a wrap or toss it with a handful of fresh greens. A tiny change in seasoning or texture makes the same cooked ingredients feel like a new meal.

If you are cooking for different appetites, portion by eye: make the container larger on the protein side for the people who want more, and add more rice or an extra vegetable for those who want a lighter plate. Because we have not included nutrition numbers here, use the labels on your own ingredients if you want to track anything precisely.

Gear that makes this easier

General information only, not medical advice. If you have a health condition, allergies, or specific dietary needs, check with a qualified professional.

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