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Easy Meal Prep Chicken and Rice Bowls for 5 Days

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These meal prep chicken and rice bowls are budget-friendly, family-approved, and stay delicious for up to 5 days. Perfect for easy, healthy lunches all week long.

Ingredients

Scale
  • 2 lbs boneless, skinless chicken thighs (about 6–8 thighs)
  • 1/4 cup olive oil
  • 3 tablespoons low-sodium soy sauce
  • 2 tablespoons honey
  • 4 cloves garlic, minced
  • 1 teaspoon smoked paprika
  • 1/2 teaspoon black pepper
  • 1/2 teaspoon salt
  • 2 cups long-grain white rice (basmati or jasmine)
  • 3 cups water
  • 1 tablespoon butter (optional)
  • 1/2 teaspoon salt (for rice)
  • 1 large head of broccoli, cut into florets
  • 1 red bell pepper, sliced
  • 1 cup shredded carrots
  • 1/2 cup plain Greek yogurt
  • 2 tablespoons lemon juice
  • 1 tablespoon olive oil (for sauce)
  • 1 clove garlic, minced (for sauce)
  • 1/4 teaspoon salt (for sauce)
  • 1/4 teaspoon dried dill

Instructions

  1. Marinate the Chicken: In a medium bowl, whisk together olive oil, soy sauce, honey, minced garlic, smoked paprika, black pepper, and salt. Add chicken thighs and toss to coat. Let sit at room temperature for 15 minutes.
  2. Cook the Rice: In a medium saucepan, combine rice, water, butter, and salt. Bring to a boil over high heat. Reduce heat to low, cover, and simmer for 18 minutes. Turn off heat and let sit, covered, for 5 minutes. Fluff with a fork.
  3. Roast the Chicken: Preheat oven to 400°F (200°C). Line a large baking sheet with parchment paper or foil. Place marinated chicken thighs in a single layer. Roast for 20-25 minutes, until internal temperature reaches 165°F (74°C). Optionally broil for 2 minutes for extra color.
  4. Roast the Vegetables: Toss broccoli florets, sliced bell pepper, and shredded carrots with 1 tablespoon olive oil and a pinch of salt. Spread on a separate baking sheet. Roast alongside chicken for the last 15 minutes of cooking time.
  5. Make the Sauce: In a small bowl, whisk together Greek yogurt, lemon juice, olive oil, minced garlic, salt, and dried dill. Adjust seasoning to taste.
  6. Assemble the Bowls: Let chicken rest for 5 minutes, then slice into bite-sized pieces. Divide rice evenly among 5 containers. Top each with chicken, roasted vegetables, and sauce (or pack sauce separately).

Notes

Let rice cool completely before assembling bowls to prevent mushiness. Chicken thighs stay juicier than breasts for meal prep. Sauce can be packed separately to keep bowls from getting soggy. Bowls taste even better on day two.

Nutrition

Keywords: meal prep, chicken and rice bowls, healthy lunch, budget-friendly, family dinner, easy meal prep

Find it online: https://dahliadishes.com/easy-meal-prep-chicken-and-rice-bowls-for-5-days/