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Easy High-Protein Bodybuilding Chicken and Rice Meal Prep for Muscle Growth

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A straightforward, flavorful meal prep recipe combining juicy seasoned chicken breasts and fluffy rice, perfect for muscle-building and busy lifestyles.

Ingredients

Scale
  • 1.5 pounds skinless, boneless chicken breasts
  • 1.5 cups long-grain white rice (preferably jasmine or basmati)
  • 3 cups low sodium chicken broth
  • 3 cloves garlic, minced
  • 2 tablespoons extra virgin olive oil
  • 1 teaspoon smoked paprika
  • 1/2 teaspoon ground cumin
  • 1/2 teaspoon onion powder
  • 1/2 teaspoon black pepper, freshly ground
  • Salt to taste
  • 1 tablespoon lemon juice
  • A handful fresh parsley, chopped (optional garnish)

Instructions

  1. In a mixing bowl, combine olive oil, smoked paprika, ground cumin, onion powder, black pepper, salt, minced garlic, and lemon juice. Add chicken breasts and coat evenly. Marinate covered in fridge for 30 minutes if possible, or cook immediately.
  2. Rinse rice under cold water until water runs clear. Bring chicken broth to a boil in a medium saucepan. Add rice and a pinch of salt if broth is low sodium. Reduce heat to low, cover, and simmer for 15 minutes. Turn off heat and let sit covered for 5 minutes. Fluff with a fork.
  3. Heat a large non-stick skillet over medium-high heat. Add 1 tablespoon olive oil. Place chicken breasts in pan without crowding. Cook 6-7 minutes on first side without moving. Flip and cook another 6-7 minutes until internal temperature reaches 165°F (74°C).
  4. Remove chicken from heat and let rest on cutting board for 5 minutes. Slice into strips or cubes.
  5. Divide rice and chicken evenly into meal prep containers. Garnish with chopped fresh parsley.

Notes

Marinate chicken for at least 10 minutes for better flavor. Avoid overcrowding the pan to ensure a good sear. Use a meat thermometer to check doneness. Let chicken rest before slicing to keep it juicy. Rinse rice to remove excess starch and prevent clumping. Fluff rice gently with a fork.

Nutrition

Keywords: high-protein, bodybuilding, chicken, rice, meal prep, muscle growth, easy recipe, healthy, quick, flavorful

Find it online: https://magnetmeal.com/easy-high-protein-bodybuilding-chicken-and-rice-meal-prep-for-muscle-growth/