Five chicken and rice meal-prep lunches
Recipe shopping list — copy the items into Valedo.
Makes 5 lunches. Refrigerate food within 2 hours, eat refrigerated portions within 4 days, and freeze the fifth portion for later.
Ingredients
Sweet potatoes
Cut into 1-inch cubes.
2 lb
Olive oil
Divided.
1/2 cup
Kosher salt
Divided.
2 tsp
Black pepper
Divided.
3/4 tsp
Boneless skinless chicken breasts
2 lb
Brown rice
1 1/2 cups
Water
3 cups
Broccoli florets
2 lb
Lemon juice
1/4 cup
Dijon mustard
2 tsp
How to make it
- Heat the oven to 425°F. Toss the sweet potatoes with 1 tablespoon oil, 1/2 teaspoon salt, and 1/4 teaspoon pepper. Roast on a sheet pan for 25 to 30 minutes.
- Rub the chicken with 1 tablespoon oil, 1 teaspoon salt, and 1/4 teaspoon pepper. Roast on a second pan for 20 to 25 minutes, until it reaches 165°F. Rest for 5 minutes, then slice.
- Combine the rice, water, and 1/2 teaspoon salt in a saucepan. Bring to a boil, cover, reduce the heat, and cook for 40 minutes. Rest off the heat for 10 minutes.
- Steam the broccoli for 5 to 6 minutes. Whisk the remaining oil with the lemon juice, Dijon, and remaining pepper.
- Divide the chicken, rice, broccoli, and sweet potatoes among five shallow containers. Cool and refrigerate within 2 hours. Refrigerate four lunches and freeze one. Pack the dressing separately.
Who this list is for
This meal-prep checklist is for anyone who wants to prepare five chicken and rice lunches in advance. It suits people with busy weekdays who prefer homemade meals, especially those who rely on batch cooking for portion control or time savings. If you like having a ready-to-eat, balanced lunch, this list will keep you organized.
How to use this list
Gather all ingredients before you start: sweet potatoes, olive oil, kosher salt, black pepper, boneless skinless chicken breasts, brown rice, water, broccoli florets, lemon juice, and Dijon mustard. Cook the brown rice with water, roast the sweet potatoes and broccoli, and bake or sauté the chicken breasts. Mix lemon juice and Dijon mustard for a simple dressing. Portion everything into five containers. Chill the food within two hours of cooking. Eat four portions over the next four days and freeze the fifth for later.
What to skip
Don’t substitute chicken thighs for breasts unless you adjust the cooking time. Avoid using regular table salt if you have kosher salt, as the measurements differ. Skip flavored mustards; Dijon mustard gives the right tang. Don’t forget to use plain olive oil, not a flavored variety, to keep the meal prep straightforward.
What is on this list
The list includes sweet potatoes, olive oil, kosher salt, black pepper, boneless skinless chicken breasts, brown rice, water, broccoli florets, lemon juice, and Dijon mustard. Check your kitchen for staples like olive oil and salt before shopping. Cross off any items you already have. Stick to the listed amounts—like 2 pounds of sweet potatoes and 1 1/2 cups of brown rice—to ensure even portions.
After the prep
Once you finish, place four portions in the fridge and one in the freezer. Label the containers with the date. Eat refrigerated lunches within four days. Thaw the frozen portion overnight in the fridge before eating. Clean up your prep area and make a note of anything you ran out of for next time.
FAQ
Who is "Five chicken and rice meal-prep lunches" for?
This meal-prep checklist is for anyone who wants to prepare five chicken and rice lunches in advance. It suits people with busy weekdays who prefer homemade meals, especially those who rely on batch cooking for portion control or time savings. If you like having a ready-to-eat, balanced lunch, this list will keep you organized.
How should I use "Five chicken and rice meal-prep lunches"?
Gather all ingredients before you start: sweet potatoes, olive oil, kosher salt, black pepper, boneless skinless chicken breasts, brown rice, water, broccoli florets, lemon juice, and Dijon mustard. Cook the brown rice with water, roast the sweet potatoes and broccoli, and bake or sauté the chicken breasts. Mix lemon juice and Dijon mustard for a simple dre…
What should I skip or avoid with "Five chicken and rice meal-prep lunches"?
Don’t substitute chicken thighs for breasts unless you adjust the cooking time. Avoid using regular table salt if you have kosher salt, as the measurements differ. Skip flavored mustards; Dijon mustard gives the right tang. Don’t forget to use plain olive oil, not a flavored variety, to keep the meal prep straightforward.
What is on the "Five chicken and rice meal-prep lunches" list?
The list includes sweet potatoes, olive oil, kosher salt, black pepper, boneless skinless chicken breasts, brown rice, water, broccoli florets, lemon juice, and Dijon mustard. Check your kitchen for staples like olive oil and salt before shopping. Cross off any items you already have. Stick to the listed amounts—like 2 pounds of sweet potatoes and 1 1/2 cup…
What should I know about after the prep?
Once you finish, place four portions in the fridge and one in the freezer. Label the containers with the date. Eat refrigerated lunches within four days. Thaw the frozen portion overnight in the fridge before eating. Clean up your prep area and make a note of anything you ran out of for next time.
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For general planning only. Valedo does not guarantee this list’s accuracy, completeness, or suitability. Verify information before relying on it. Not a substitute for professional advice or safety training.