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A variety of meal prep chicken breast dishes organized in containers.

Classic Meal Prep Chicken Breast Recipe

This recipe provides a simple yet effective guide to preparing classic meal prep chicken breasts, complete with brown rice and seasonal vegetables. Perfect for a healthy and convenient week of lunches or dinners.
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Prep Time 15 minutes
Cook Time 45 minutes
Total Time 1 hour
Servings: 4 servings
Calories: 450
Ingredients Equipment Method Notes

Ingredients
  

Chicken
  • 4 boneless, skinless chicken breasts approx. 1.5-2 lbs
  • 1 tbsp olive oil
Chicken Seasoning
  • 1 tsp garlic powder
  • 1 tsp onion powder
  • 1 tsp paprika
  • 1/2 tsp salt
  • 1/4 tsp black pepper
Grains
  • 2 cups brown rice uncooked
  • 4 cups water or broth for rice
Vegetables
  • 4 cups mixed seasonal vegetables e.g., broccoli florets, chopped bell peppers, sliced carrots
  • 1 tbsp olive oil Optional for seasoning veggies
  • salt Optional for seasoning veggies
  • pepper Optional for seasoning veggies

Equipment

  • Mixing bowl
  • Baking sheet
  • Saucepan
  • Meal prep containers

Method
 

Shopping & Prep
  1. Check for sales on chicken breasts and wash and chop all vegetables.
Season the Chicken
  1. Pat chicken breasts dry. In a small bowl, mix garlic powder, onion powder, paprika, salt, and black pepper. Rub this seasoning generously over both sides of the chicken breasts.
Cook the Chicken (Baking Method)
  1. Preheat oven to 400°F (200°C). Arrange seasoned chicken breasts on a baking sheet. Bake for 20-25 minutes, or until an internal temperature of 165°F (74°C) is reached. Remove from oven and let rest for a few minutes before slicing or dicing.
Cook the Grains
  1. While chicken bakes, prepare brown rice by combining 2 cups with 4 cups water or broth in a saucepan. Bring to a boil, then reduce heat to low, cover, and simmer for about 40-45 minutes until liquid is absorbed; fluff with a fork.
Cook the Veggies (Roasting Method)
  1. Toss chopped seasonal vegetables with 1 tbsp olive oil, salt, and pepper, then spread them on a separate baking sheet. Roast alongside the chicken for 15-20 minutes, or until tender-crisp.
Cool Down
  1. Allow the cooked chicken, brown rice, and vegetables to cool completely on the counter (30-60 minutes) before storing.
Portion and Store
  1. Divide the cooled chicken, brown rice, and vegetables evenly into individual airtight meal prep containers. Store in the refrigerator for up to 3-4 days.
Reheating
  1. Reheat thoroughly in the microwave (1-3 minutes, stirring halfway) or on the stovetop until piping hot, adding a tablespoon of water or broth when microwaving to prevent drying.

Notes

For variety, consider different spices for the chicken or try steaming/sautéing vegetables instead of roasting. This recipe is a great base for customization!