Chicken, Rice & Broccoli

Estimated Macros (Per Meal)

Calories: 550–580 kcal
Protein: 50–52g
Carbs: 55–58g
Fat: 4–6g
Sugar: 3–4g
Sodium: 250–350mg

Why This Meal Works

High protein supports muscle retention and growth. Carbohydrates provide energy for workouts. Broccoli adds fiber and micronutrients for digestion and fullness. Low fat keeps calories controlled for fat loss.

Grocery List (5 Meals)

Chicken breast – 2 lbs
White rice – 1 1/4 cups dry
Broccoli – 2 heads
Olive oil, salt, pepper, garlic powder, paprika

Protein Cooking Options (Chicken Breast)

Oven:
Bake at 400°F for 22–25 minutes to 165°F internal temp.

Sous Vide:
150°F for 1.5–2 hours, then sear (optional).

Grill:
Medium-high heat, 5–7 minutes per side to 165°F.

Batch Cooking Instructions

1. Cook chicken using preferred method above.
2. Cook rice (17–20 minutes).
3. Steam or sauté broccoli (5–8 minutes).
4. Assemble into 5 containers.

Vegetable Substitutions:

• Asparagus

• Green Beans

• Zucchini

• Yellow Squash

• Brussel Sprouts

Keep portions similar (1–1.5 cups cooked) to maintain consistency in calories and volume.

Meal Variations

Mexican Style:

Calories: ~600 kcal | Protein: ~50g | Carbs: ~65g | Fat: ~6–8g | Sugar: ~5g | Sodium: ~500–700mg
Add taco seasoning, black beans, corn, salsa.

Asian Style:

Calories: ~580 kcal | Protein: ~50g | Carbs: ~55g | Fat: ~7–9g | Sugar: ~6g | Sodium: ~700–900mg
Add soy sauce, sesame oil, stir-fry vegetables.

Mediterranean Style:

Calories: ~600–620 kcal | Protein: ~50g | Carbs: ~50g | Fat: ~10–12g | Sugar: ~4–5g | Sodium: ~400–600mg
Add lemon, oregano, tomatoes, cucumbers, feta.

Storage & Reheating

Fridge: up to 4 days
Freezer: up to 2 months
Reheat: Microwave 2–3 minutes