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High proteinMeal prepBulkingBudget
High-Protein Chicken, Rice & Veg
The classic bodybuilding meal prep: lean chicken, basmati rice and roasted veg. Four tubs, 50 g protein each, all from one shop.
Time40 min10 prep · 30 cook
Serves4portions
Energy560kcal / serving
Cost£2.46per serving
Ingredients 7
| Ingredient | Amount | Where to buy | Price |
|---|---|---|---|
| Chicken breast fillets | 650 g | Tesco | £5.29 |
| Basmati rice | 250 g | Tesco | £2.75uses 25% · £0.69 |
| Tenderstem broccoli | 200 g | Tesco | £1.90 |
| Mixed peppers | 3 | Tesco | £1.69 |
| Olive oil | 1 tbsp | Tesco | £3.00uses 2% · £0.06 |
| Smoked paprika | 2 tsp | Tesco | £1.00uses 8% · £0.08 |
| Garlic | 3 cloves | Tesco | £0.39uses 30% · £0.12 |
| Shopping basket (full packs) | £16.02 | ||
| Per serving (4) | £2.46 | ||
Method 5 steps
-
1
Heat the oven to 200°C (180°C fan). Slice the peppers, toss with the oil, paprika and crushed garlic.
-
2
Spread the peppers and chicken on a tray and roast for 25 minutes until the chicken is cooked through.
25 min -
3
Rinse the rice, then simmer for 12 minutes and leave covered for 5.
12 min -
4
Steam or boil the tenderstem for 4 minutes so it keeps some bite.
4 min -
5
Slice the chicken and divide everything between 4 tubs. Keeps for 4 days in the fridge.
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