High-Protein Chicken & Rice Meal Prep: 5 Easy Recipes for Muscle Gain & Fat Loss

Chicken and rice meal prep is a fitness staple for good reason: it’s affordable, packed with protein, and endlessly customizable. Whether you’re bulking up or cutting body fat, these 5 easy recipes will keep your meals exciting while helping you hit your macros. Learn how to turn this classic combo into flavorful, muscle-building meals that take just 1-2 hours to prep for the entire week!

Why Chicken & Rice is Perfect for Meal Prep

• High-Protein Powerhouse: Chicken breast provides 27g protein per 100g; rice fuels workouts with slow-digesting carbs.
• Budget-Friendly: Costs less than $3 per meal.
• Meal Prep Champion: Stays fresh for 4-5 days in the fridge.
• Versatile Base: Swap spices, sauces, and veggies to avoid boredom.

5 High-Protein Chicken & Rice Meal Prep Recipes

1. Lemon-Garlic Herb Chicken & Jasmine Rice

Macros per serving: 450 kcal | 45g protein | 40g carbs | 12g fat

Ingredients (4 servings):

• 600g chicken breast
• 2 cups jasmine rice (uncooked)
• Zest + juice of 2 lemons
• 4 garlic cloves (minced)
• 1 tbsp olive oil
• 1 tsp thyme + rosemary

Steps:

• Marinate chicken in lemon, garlic, herbs, and oil for 30 mins.
• Grill chicken; cook rice with lemon zest.
• Pair with steamed broccoli.

✅ Tip: Add 1 tbsp Greek yogurt to marinade for extra tenderness.

2. Spicy Cajun Chicken & Cilantro-Lime Rice

Macros per serving: 480 kcal | 48g protein | 45g carbs | 14g fat

Ingredients:

• 600g chicken thighs (skinless)
• 2 cups brown rice
• 2 tbsp Cajun seasoning
• ¼ cup lime juice
• ½ cup fresh cilantro
• 1 red bell pepper (sliced)

Steps:

• Rub chicken with Cajun spice; air-fry at 400°F for 18 mins.
• Mix cooked rice with lime juice and cilantro.
• Serve with roasted bell peppers.

3. Teriyaki Chicken & Pineapple Fried Rice

Macros per serving: 520 kcal | 42g protein | 60g carbs | 10g fat

Ingredients:

• 600g chicken breast (diced)
• 3 cups cooked white rice (day-old)
• ½ cup low-sodium teriyaki sauce
• 1 cup pineapple chunks
• 2 eggs (scrambled)
• 1 cup peas + carrots

Steps:

• Stir-fry chicken in teriyaki sauce; set aside.
• Cook eggs, veggies, and pineapple in pan; add rice and chicken.
• Top with sesame seeds.

4. Greek Yogurt-Marinated Chicken & Mediterranean Rice

Macros: 430 kcal | 50g protein | 35g carbs | 12g fat

Ingredients:

• 600g chicken breast
• 1 cup Greek yogurt
• 2 tsp paprika + garlic powder
• 2 cups basmati rice
• ½ cup diced cucumbers + cherry tomatoes
• ¼ cup tzatziki sauce (optional)

Steps:

• Marinate chicken in yogurt + spices overnight.
• Bake at 375°F for 25 mins; cook rice separately.
• Serve with fresh veggies and tzatziki.

5. Buffalo Chicken & Cauliflower Rice Bowl

Macros: 380 kcal | 44g protein | 20g carbs | 15g fat

Ingredients:

• 600g shredded chicken breast
• 4 cups riced cauliflower
• ¼ cup Buffalo sauce
• 2 tbsp ranch dressing (low-fat)
• 1 celery stalk (chopped)

Steps:

• Toss shredded chicken in Buffalo sauce.
• Sauté cauliflower rice with garlic; assemble bowls.
• Drizzle with ranch and celery.

Meal Prep Pro Tips

• Batch-Cook Chicken: Season differently for variety (e.g., BBQ, lemon-pepper).
• Portion Control: Use a food scale: 120-150g chicken + ½ cup rice per meal.
• Freeze Extras: Chicken and rice freeze well for 2-3 months.

FAQs

1. How long does chicken and rice last in the fridge?
Up to 4 days at 40°F or below. Add fresh veggies day-of.

2. Can I use brown rice instead of white?
Yes! Brown rice adds extra fiber but requires longer cooking time.

3. How to prevent dry chicken?
Marinate overnight, cook to 165°F (74°C), and slice after resting.