Grilled Chicken Bowl – High Protein Meal Prep
Seasoned grilled chicken breast over rice with roasted vegetables and avocado. High protein, macro-friendly bowl.
Grilled Chicken Bowl – High Protein Meal Prep
Seasoned grilled chicken breast over rice with roasted vegetables and avocado. High protein, macro-friendly bowl.
Nutrition Per Serving
Need different macros? Use our free Calorie & Macro Calculator
Ingredients
- 400 g Chicken breast
- 160 g dry Jasmine rice
- 200 g Broccoli
- 1 small Avocado
- 1 tbsp Olive oil
- 1 tsp Garlic powder
- 1 tsp Paprika
- to taste Salt & pepper
Instructions
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1
Season the chicken
Pat 400g chicken breast dry with paper towels — this is essential for a good sear. Drizzle with olive oil and season generously with garlic powder, smoked paprika, salt, and freshly cracked black pepper. Let it sit at room temperature for 10 minutes while you prep other ingredients.
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2
Cook the rice
Rinse 160g jasmine rice under cold water until it runs clear. Combine with 320ml water in a pot. Bring to a boil, reduce to low, cover, and cook 12-15 minutes. Remove from heat, keep covered, and let steam for 5 more minutes. Fluff with a fork.
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3
Grill the chicken
Preheat grill or grill pan to medium-high heat. Grill chicken 6-7 minutes per side until internal temperature reaches 74°C (165°F). Do not press down on the chicken — this squeezes out juices. Let rest on a cutting board for 5 minutes before slicing against the grain.
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4
Prepare vegetables
While chicken rests, steam 200g broccoli florets for 4-5 minutes until bright green and tender-crisp. Slice the avocado. If desired, roast cherry tomatoes in the oven at 200°C for 10 minutes for extra flavor.
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5
Assemble the bowls
Divide rice between two bowls. Arrange sliced chicken, broccoli, and avocado on top. Drizzle with a squeeze of lemon juice or your favorite sauce. Garnish with sesame seeds, sliced green onions, or fresh cilantro.
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6
Optional: make the sauce
For a simple tahini drizzle, whisk together 2 tbsp tahini, 1 tbsp lemon juice, 1 tbsp water, a pinch of garlic powder, and salt. Adjust consistency with water. Drizzle over the bowl just before serving.
Notes
- • Let chicken rest 5 minutes after grilling — cutting too early releases all the juices.
- • Use day-old rice from the fridge for better texture and separation.
- • Pat the chicken very dry before seasoning for the best sear and char marks.
- • Slice chicken against the grain for maximum tenderness.
- • Add a squeeze of fresh lemon juice right before serving to brighten all the flavors.
- • Meal prep tip: cook 1kg of chicken at once and portion across 4-5 bowls for the week.
The Perfect Grilled Chicken Bowl
This grilled chicken bowl is the ultimate balanced meal — combining lean protein, complex carbohydrates, healthy fats, and vegetables in one satisfying dish. With 42g of protein and only 520 calories, it's designed for anyone focused on muscle building, weight loss, or simply eating cleaner.
What makes this bowl special is its simplicity. You don't need fancy ingredients or complicated techniques. Five basic components — chicken, rice, broccoli, avocado, and a simple seasoning — come together in 30 minutes to create something that rivals any restaurant bowl.
Why This Bowl Works for Fitness Goals
The macronutrient balance is nearly perfect: 42g protein triggers muscle protein synthesis, 48g carbs from rice replenish glycogen stores, and 14g fat from avocado supports hormone production. Whether you're eating it after a workout or as a meal prep lunch, the ratio supports both performance and recovery.
Meal Prep Made Easy
This bowl is designed for meal prep. Cook a large batch of chicken and rice on Sunday, portion into containers, and you have lunches for the week. The key is storing components separately and assembling fresh — this keeps everything at its best quality.
Final Thoughts
The grilled chicken bowl is a staple for a reason. It's affordable, customizable, and delivers serious nutrition. Whether you're a beginner cook or a seasoned meal prepper, this recipe adapts to your skill level and dietary goals. Start with the basic version, then experiment with the variations to keep things interesting week after week.
Variations
Feel free to change up this recipe and make it your own:
- Mexican bowl: Season chicken with cumin, chili powder, and lime. Swap rice for cilantro-lime rice. Top with black beans, corn, salsa, and sour cream.
- Mediterranean bowl: Season with oregano and lemon. Add cucumber, cherry tomatoes, red onion, feta cheese, and tzatziki sauce over the rice.
- Teriyaki bowl: Glaze the grilled chicken with homemade teriyaki sauce (soy sauce, honey, garlic, ginger). Add edamame and pickled ginger. Top with sesame seeds.
- Low-carb version: Replace rice with cauliflower rice or a large mixed green salad. Adds volume without the carbs. Great for keto.
Storage
Store chicken, rice, and vegetables in separate airtight containers in the refrigerator for up to 4 days. Keep avocado and sauce separate — add fresh when ready to eat. Reheat the chicken and rice together with a splash of water for about 2 minutes in the microwave. The bowl also freezes well (without avocado) for up to 2 months.
Frequently Asked Questions
How many calories are in this chicken bowl?
Each bowl has approximately 520 calories with 42g protein, 48g carbs, and 14g fat. This makes it an ideal post-workout meal or a satisfying lunch that supports muscle building without excess calories.
Can I meal prep this grilled chicken bowl?
Absolutely. Store chicken, rice, and vegetables in separate airtight containers for up to 4 days. Add avocado and sauce fresh when eating. Reheat the protein and rice with a splash of water for 2 minutes in the microwave.
Can I use chicken thighs instead of breast?
Yes. Chicken thighs are juicier and more forgiving when grilling. They have slightly more fat (11g vs 3.6g per 100g) but similar protein. Adjust cooking time to 7-8 minutes per side and ensure internal temp reaches 74°C.
What can I substitute for rice?
Quinoa (more protein), cauliflower rice (low-carb/keto), sweet potato, or brown rice all work well. Each changes the macro profile slightly, so adjust portions based on your goals.
How do I prevent dry chicken?
Three key tips: use a meat thermometer (pull at exactly 74°C), let the chicken rest 5 minutes before slicing, and don't press it while grilling. Brining the chicken in salt water for 30 minutes beforehand also helps retain moisture.
Is this bowl good for weight loss?
Yes. At 520 calories with 42g of protein, it's highly satiating and macro-friendly. The combination of lean protein, complex carbs, and healthy fats keeps you full for hours and supports a calorie deficit without feeling deprived.
What sauce is best for a healthy chicken bowl?
Tahini drizzle, Greek yogurt-based tzatziki, or a simple lemon-olive oil vinaigrette are all healthy options. Avoid cream-based sauces or heavy mayo-based dressings if watching calories.
Did you make this recipe?
Please let us know how it turned out for you! Share a picture on Instagram with the hashtag #aimealplan.
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