This is the meal prep that actually survives five days in the fridge without turning into dry chicken and mush. Marinated chicken breast, roasted broccoli, and rice split evenly across five containers.
40 minutes of active cooking gets you an entire work week of 42g-protein lunches — the kind of math that makes meal prep worth doing in the first place.
Slice the chicken before storing rather than reheating it whole. It reheats far more evenly, and it's the single biggest factor in whether your Wednesday lunch tastes as good as your Monday one.
Save this recipe for later — pin it to your meal prep board.
Cook rice according to package instructions while you prep the chicken and broccoli.
Whisk 2 tbsp olive oil, soy sauce, honey, and garlic in a bowl. Add chicken breasts and let sit for 10 minutes.
Heat a skillet over medium-high heat. Cook chicken 6-7 minutes per side until internal temperature reaches 165°F. Rest 5 minutes, then slice.
Toss broccoli with remaining olive oil, salt, and pepper. Roast at 425°F for 15 minutes, or sauté in a hot pan for 5-6 minutes.
Divide rice, chicken, and broccoli evenly between 5 containers. Sprinkle with sesame seeds. Cool completely before sealing and refrigerating.
Up to 5 days when cooled completely before sealing and stored in an airtight container. Reheat only the portion you're eating.
Yes, up to 3 months. Rice and chicken freeze well; broccoli texture softens slightly on reheat but stays edible.
Slicing the chicken before storing (rather than reheating a whole breast) and reheating covered with a splash of water helps retain moisture — dry reheats are usually from uncovered microwaving on high power.
Yes — cauliflower rice or quinoa both work as direct swaps without changing the chicken or broccoli steps.