Go Back
chicken bowl meal prep

Complete 5-Day Chicken Bowl Prep

Joy Brooks
A comprehensive meal prep system producing five distinct, balanced chicken bowls from a single 90-minute prep session. Each bowl maintains optimal texture, flavor and nutritional balance throughout the week.
Print Recipe Pin Recipe
Servings: 5 meals
Course: Meal Prep
Cuisine: International
Calories: 550 kcal
Prep Time : 25 minutes
Cook Time : 45 minutes

Ingredients
  

  • 2.5 lbs boneless, skinless chicken breast approximately 4-5 medium breasts
  • 2 tablespoons olive oil divided
  • 1 tablespoon kosher salt for brining
  • 2 teaspoons garlic powder
  • 2 teaspoons paprika
  • 1 teaspoon black pepper
  • 2 cups dry brown rice yields approximately 6 cups cooked
  • 1 cup dry quinoa yields approximately 3 cups cooked
  • 1 medium sweet potato approximately 8 oz
  • 2 medium bell peppers red and yellow for variety
  • 1 medium zucchini
  • 1 medium yellow squash
  • 1 small head broccoli or 1 bunch broccolini
  • 1 pint cherry tomatoes
  • 1 medium red onion
  • 2 cups baby spinach
  • 1 cup shredded carrots
  • ¼ cup tahini
  • 1 lemon for juice and zest
  • ¼ cup low-sodium soy sauce or tamari
  • 2 tablespoons honey or maple syrup
  • 2 tablespoons rice vinegar
  • 1 tablespoon sesame oil

Method
 

  1. Brine chicken breasts in 4 cups cold water mixed with 1 tablespoon kosher salt for 15-30 minutes.
  2. Meanwhile, rinse rice and quinoa in cold water. Preheat oven to 425°F (220°C).
  3. Chop all vegetables into uniform 1-inch pieces to ensure even cooking. Dice sweet potato into ½-inch cubes.
  4. Pat chicken dry after brining, then season with garlic powder, paprika, and black pepper.
  5. Start brown rice: Combine 2 cups rice with 4 cups water. Bring to boil, reduce to simmer, cover and cook 35-40 minutes.
  6. Simultaneously, prepare quinoa: 1 cup quinoa with 2 cups water, simmer covered for 15-20 minutes.
  7. Arrange chicken breasts on one half of a sheet pan, drizzled with 1 tablespoon olive oil. On the other half, arrange sweet potato cubes tossed with remaining olive oil.
  8. Bake chicken and sweet potatoes for 22-25 minutes until chicken reaches 165°F internal temperature and sweet potatoes are fork-tender.
  9. In batches, sauté vegetables in a large skillet over medium-high heat: onions first (3-4 minutes), followed by bell peppers, zucchini, and yellow squash (4-5 minutes), and finally quick-cooking vegetables like broccoli (3 minutes) and spinach (1 minute until wilted).
  10. Allow chicken to rest for 5 minutes, then slice into ½-inch strips against the grain.
  11. Prepare sauce combinations and store in separate containers: Teriyaki (soy sauce, honey, rice vinegar), Lemon-Tahini (tahini, lemon juice, water), Balsamic (balsamic, olive oil, honey), Sesame-Ginger (sesame oil, vinegar, soy sauce), and Cilantro-Lime (lime juice, oil, cilantro).
  12. Portion components into meal prep containers according to the variation chart in the recipe. Keep sauces separate until ready to consume.
  13. Cool completely before refrigerating. Store in refrigerator at 36-38°F for up to 5 days.

Note

  • Slightly undercook chicken to 160°F as it will reach 165°F during rest and maintain better moisture during reheating.
  • Blanch vegetables like broccoli for 60 seconds followed by ice bath to maintain cellular integrity during storage.
  • Allow all components to cool completely before combining in containers to prevent condensation and sogginess.
  • Season each component individually rather than after combining to create depth of flavor.
  • For microwave reheating: Remove sauce container. Cover bowl with lid vented slightly. Heat at 70% power for 2 minutes, stir, then heat additional 30-second intervals until 165°F.
  • For superior texture on days 4-5: Transfer contents to a non-stick skillet with 1 tablespoon water, cover and heat 3-4 minutes, then uncover and stir-fry 1 minute.