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Easy Meal Prep Chicken and Rice Bowls: Best 5-Day Lunch

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These Easy Weekly Meal Prep Chicken and Rice Bowls are a lifesaver for busy weeks. With juicy roasted chicken, fluffy rice, and perfectly roasted vegetables, they taste even better on day two or three, making them the perfect grab-and-go lunch.

Ingredients

Scale
  • 2 lbs (900g) boneless, skinless chicken thighs
  • 2 tbsp (30ml) olive oil
  • 2 tsp smoked paprika
  • 1 tsp garlic powder
  • 1 tsp onion powder
  • ½ tsp ground cumin
  • 1 tsp salt
  • ½ tsp black pepper
  • 2 cups (400g) long-grain white rice (basmati or jasmine)
  • 3½ cups (830ml) water or chicken broth
  • ½ tsp salt
  • 1 tbsp butter or olive oil
  • 2 cups (200g) broccoli crowns, cut into bite-sized florets
  • 1 large red bell pepper, sliced into strips
  • 1 medium red onion, sliced into half-moons
  • 1 tbsp (15ml) olive oil
  • Salt and pepper to taste
  • ½ cup (120g) plain Greek yogurt
  • 1 tbsp (15ml) lemon juice
  • ¼ tsp garlic powder
  • Salt to taste

Instructions

  1. Preheat your oven to 400°F (200°C). Line a large sheet pan with parchment paper or foil for easy cleanup.
  2. Rinse 2 cups (400g) of long-grain rice under cold water until the water runs mostly clear. In a medium saucepan, combine the rinsed rice, 3½ cups (830ml) water or chicken broth, ½ teaspoon salt, and 1 tablespoon butter or olive oil. Bring to a boil over high heat, then reduce the heat to low, cover, and simmer for 18 minutes. Remove from heat and let it sit, covered, for 5 minutes. Fluff with a fork.
  3. While the rice cooks, pat the chicken thighs dry with paper towels. In a small bowl, mix 2 teaspoons smoked paprika, 1 teaspoon garlic powder, 1 teaspoon onion powder, ½ teaspoon ground cumin, 1 teaspoon salt, and ½ teaspoon black pepper. Drizzle the chicken with 2 tablespoons olive oil, then rub the spice mixture all over.
  4. Cut the broccoli into bite-sized florets. Slice the red bell pepper into strips and the red onion into half-moons. In a medium bowl, toss the vegetables with 1 tablespoon olive oil, a pinch of salt, and a few grinds of black pepper.
  5. Place the seasoned chicken thighs on one half of the sheet pan, spacing them evenly. Spread the vegetables on the other half in a single layer.
  6. Roast for 20-25 minutes. After 10 minutes, flip the chicken and stir the vegetables. Continue roasting until the chicken reaches an internal temperature of 165°F (74°C) and the vegetables are tender and lightly browned.
  7. While everything roasts, whisk together ½ cup plain Greek yogurt, 1 tablespoon lemon juice, ¼ teaspoon garlic powder, and a pinch of salt. Taste and adjust seasoning.
  8. Let the chicken rest for 5 minutes before slicing or shredding. Divide the rice evenly among 5 meal prep containers. Top each with an equal portion of chicken and vegetables. Drizzle with the yogurt sauce or keep it on the side to add later.

Notes

For best results, pat chicken dry before seasoning to ensure browning. Use a meat thermometer to avoid overcooking. Roast vegetables in a single layer to prevent steaming. Let rice rest covered for 5 minutes before fluffing. Cool components completely before assembling bowls to prevent bacterial growth. These bowls taste even better on day two or three as flavors meld.

Nutrition

Keywords: meal prep, chicken and rice bowls, easy lunch, healthy meal prep, chicken thighs, roasted vegetables, weekly meal prep

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