Chicken and Rice Meal Prep.
Chicken and rice works because both components are easy to portion. The trick is changing seasoning, vegetables and sauces so it does not become a punishment meal.
Basic method.
Cook seasoned chicken and rice in batches, prepare vegetables, portion into containers, then add or pack sauce separately.
- Use breast for a leaner meal or thigh when you want more fat and flavour.
- Use the rice portion to move calories up or down.
- Frozen vegetables make large batches easier.
Three flavour directions.
Keep the base similar but rotate the flavour.
- Fajita: smoked paprika, cumin, peppers and salsa
- Curry: curry spices, vegetables and a measured sauce
- Teriyaki-style: soy-based sauce, ginger, garlic and stir-fry vegetables
Adjust the macros.
Protein comes mainly from the chicken, carbs mainly from rice, and fat mostly from the cut of chicken, cooking oil and sauce.
- Need more protein: increase chicken or add a side protein.
- Need more carbs: increase rice or add fruit.
- Need fewer calories: use leaner chicken and measure oil/sauce.
Keep building the plan.
Use the nutrition hub to find protein-food lists, meal ideas, meal prep and daily target guides.
Track the food. See the pattern.
SEQD combines nutrition tracking with the training context you are already logging.
General nutrition education only. Food values vary by brand, portion and preparation. If a medical condition affects your diet or protein intake, get individual advice from a qualified healthcare professional or dietitian.