Meal Prep Protein Dinner
This meal prep protein dinner combines juicy chicken, hearty brown rice, and colorful vegetables for a satisfying make-ahead meal that keeps busy families fueled and happy all week.
Equipment
- Mixing bowl
- Large Skillet
- Saucepan
- Measuring Cups
- Measuring spoons
- Cutting board
- Chef Knife
- Meal Prep Containers
- Freezer
- Tray
Ingredients
Protein
- 1.5 lb chicken breast cubed
- 1 tbsp olive oil
- 1 tsp paprika
- 1 tsp garlic powder
Sides
- 2 cups brown rice cooked
- 2 cups broccoli florets
- 1 cup carrots sliced
- 1 cup bell peppers chopped
Instructions
- Season chicken with paprika and garlic powder. Heat oil in a skillet and cook until golden and juicy.
- Steam broccoli, carrots, and peppers until tender with a slight bite for the best texture.
- Cook brown rice until fluffy. Let ingredients cool slightly before assembly.
- Divide rice, chicken, and vegetables evenly into meal containers. Seal tightly and refrigerate or freeze.
Notes
Cook vegetables briefly for a crisp bite or longer for a softer texture. Freeze portions for up to three months and thaw overnight before reheating. Cool ingredients before assembly to avoid condensation. Change seasonings or swap proteins for new flavors. Store refrigerated meals for four days.