Name: Chicken Rice Meal Prep for the Week: Lemon Pepper 5-Day Bowls
Prep time: 15 min
Cook time: 25 min
Total time: 40 min
Yield: 5 servings
Cuisine: American
Ingredients: 2 lb boneless skinless chicken breasts, cut into 1-inch pieces; 1 1/2 cups long-grain white rice, rinsed; 3 cups low-sodium chicken broth or water; 2 tablespoons olive oil, divided; 2 tablespoons fresh lemon juice; 1 tablespoon lemon zest; 2 teaspoons lemon pepper seasoning; 1 teaspoon garlic powder; 1/2 teaspoon kosher salt, plus more to taste; 1 large zucchini, chopped; 2 bell peppers, chopped; 2 tablespoons chopped parsley, plus lemon wedges for serving

Step-by-Step Method

Cook the rice

Add the rinsed rice and chicken broth to a saucepan. Bring it to a boil, cover, reduce the heat to low, and cook for 15 minutes. Turn off the heat and let it stand covered for 10 minutes so the grains finish steaming instead of turning gummy.

Season the chicken

Pat the chicken dry, then toss it with 1 tablespoon olive oil, lemon juice, lemon zest, lemon pepper seasoning, garlic powder, and salt. Dry chicken browns better, which keeps the meal prep bowls from tasting flat after reheating.

Sear until golden

Heat a large skillet over medium-high heat. Add the chicken in one even layer and cook for 6 to 8 minutes, turning once or twice, until the edges are browned and the thickest pieces reach 165°F. Work in two batches if the pan looks crowded.

Cook the vegetables

Move the chicken to a plate. Add the remaining tablespoon of oil, then cook the zucchini and bell peppers for 4 to 5 minutes. Stop while they still have a little bite; soft vegetables get mushy by day three.

Fluff and portion

Fluff the rice with a fork and divide it between 5 containers. Add chicken and vegetables beside or over the rice, spooning any lemony pan juices over the top for extra flavor.

Cool and store

Let the bowls cool with the lids slightly open for 15 to 20 minutes, then seal and refrigerate. Reheat until steaming hot, adding a small splash of water to the rice if it feels dry.

Chef's Pro Tips

Do not seal the containers while the rice is still steaming hot. A short cooling window keeps the chicken browned and the rice fluffy.

Frequently Asked Questions

How long does chicken rice meal prep for the week last?

These bowls keep well for up to 4 days in the fridge. For a true 5-day plan, freeze one portion right away and thaw it overnight before reheating.

Can I use chicken thighs instead of chicken breast?

Yes. Boneless skinless chicken thighs stay juicy and reheat nicely. They may need 1 to 2 extra minutes in the skillet, depending on their size.

What rice works best for meal prep bowls?

Long-grain white rice and basmati rice reheat cleanly. Brown rice also works, but it needs a longer cook time and a little extra liquid.

How do I keep the rice from drying out?

Cool the rice before sealing, then reheat each bowl with 1 to 2 teaspoons of water sprinkled over the rice. Cover loosely while microwaving.

Can I make this dairy free or gluten free?

The recipe is naturally dairy free. To keep it gluten free, check that your chicken broth and lemon pepper seasoning are certified gluten free.

Can I swap the vegetables?

Yes. Broccoli, green beans, snap peas, asparagus, or carrots all work. Keep the pieces similar in size so they cook evenly.

Ingredients