If you have been training for more than a month, you have eaten chicken and rice. It is the most reliable meal in fitness for a reason — cheap, scalable, hits your macros, and you can prep 5 days worth in one session.

The problem with most chicken and rice

It is boring. Dry chicken breast boiled into oblivion with unseasoned rice. That is not a meal, that is a punishment. Here is how to make it something you actually look forward to.

The chicken

Use chicken thighs, not breast. Yes, thighs have slightly more fat (about 8g more per serving), but they have significantly more flavor and they do not dry out during reheating. For meal prep, this matters.

Season with: smoked paprika, garlic powder, onion powder, salt, pepper, and a squeeze of lemon. Toss the thighs in olive oil and the seasoning mix. Bake at 200C for 22-25 minutes.

The broccoli

Cut into small florets. Steam for 6 minutes — you want them bright green and slightly firm, not mushy. Toss with a pinch of salt, black pepper, and a drizzle of olive oil while still hot.

The rice

Jasmine rice, rinsed 3 times until the water runs clear. Use a 1:1.25 ratio (rice to water). Bring to a boil, cover, reduce to lowest heat for 12 minutes, then rest with lid on for 5 minutes. Perfect every time.

The bowl

Slice the chicken thighs. Layer over rice. Add the steamed broccoli on the side. Drizzle with sriracha mayo (mix sriracha + Greek yogurt for a high-protein version). Squeeze of lemon on top.

Macros per bowl

Prep 5 bowls on Sunday. Store in glass containers. Reheat in microwave for 2 minutes. You are set for the week.