High-Protein Chicken & Veggie Rice Bowl (Teen-Friendly Meal Prep)

Ingredients

• 500g boneless, skinless chicken breast, diced into 2cm cubes
• 1.5 cups brown rice (uncooked)
• 1 medium zucchini, sliced into half-moons
• 1 cup broccoli florets
• 1 large red bell pepper, diced
• 1 cup canned chickpeas, drained and rinsed
• 2 tablespoons olive oil
• 3 cloves garlic, minced
• 1 tablespoon low-sodium soy sauce
• 1 teaspoon smoked paprika
• 1 teaspoon cumin
• Salt and black pepper to taste
• Juice of 1 lemon
• Fresh parsley or cilantro to serve (optional)
• 2 tablespoons plain Greek yogurt per serving (for drizzle)

Instructions

1. 1

   Cook the brown rice

   Rinse 1.5 cups of brown rice under cold water, then cook according to package directions—usually about 25–30 minutes in 3 cups of water. Season the water with a pinch of salt. While the rice cooks, you can get everything else going. Don't rush this; properly cooked brown rice makes the whole bowl work.

2. 2

   Season and sear the chicken

   Toss the diced chicken with smoked paprika, cumin, a pinch of salt, and black pepper. Heat 1 tablespoon of olive oil in a large non-stick pan or skillet over medium-high heat. Add the chicken in a single layer and cook for 5–6 minutes, turning halfway, until golden on the outside and cooked through. Set aside.

3. 3

   Stir-fry the vegetables

   In the same pan, add the remaining tablespoon of olive oil over medium heat. Add the garlic and cook for 30 seconds until fragrant—don't let it burn. Add the broccoli and bell pepper first, cooking for 3 minutes. Then add the zucchini and chickpeas, pour in the soy sauce, and stir everything together for another 3–4 minutes. The veggies should be tender but still have a little bite to them.

   

4. 4

   Combine and add brightness

   Return the cooked chicken to the pan with the vegetables. Squeeze the lemon juice over everything and give it a good toss so the flavors come together. Taste and adjust salt or lemon as needed. This step takes 30 seconds but makes a real difference.

5. 5

   Build your bowls

   Divide the cooked brown rice evenly across four bowls. Top each with the chicken and veggie mixture. Add a drizzle of Greek yogurt (about 2 tablespoons per bowl) for a creamy, high-protein finish. Top with fresh parsley or cilantro if you're using it. Serve immediately—or let cool and pack into airtight containers for meal prep.

Substitution Ideas

Storage Tips

Let the rice and chicken-veggie mixture cool completely before storing—don't leave it out for more than 2 hours. Store in separate airtight containers in the fridge for up to 4 days. Keeping the rice separate stops it from soaking up moisture and going mushy. Reheat in the microwave for 2 minutes, stirring halfway, or in a pan with a splash of water over medium heat. The yogurt drizzle is best added fresh when serving rather than stored with the rest. This bowl also freezes well (minus the yogurt) for up to 2 months—just thaw overnight in the fridge before reheating.