I love meal prepping bowls for the week that don’t require a lot of cooking. I typically cook enough protein and starch for 3 days worth of food, and chop a bunch of vegetables to throw on top.

I usually start running low on the protein by the third day, so at that time I either decide to cook another couple of days worth of protein, or I will use an easy substitute like a can of tuna instead if I don’t have time to cook.

If I find myself running low on rice, I usually grab a wrap or a pita and use that for my starch instead of making more rice if I don’t have time.

The vegetables I often have more of, so I use them to combine in with other meals throughout the day and/or snacks.

Although you absolutely can make your own sauces, I typically just grab store-bought versions to save on time.

Nutrition Info:

For the chicken marinade:

For the entire bowl (1 serving):

Calories: 502

Carbohydrates: 61 g

Fat: 16 g

Protein: 35 g

Ingredients:

Chicken Marinade:

20 ounces boneless, skinless chicken breast, diced

1/4 cup extra virgin olive oil

Zest of 1 lemon

2 garlic cloves, pressed or minced

1 tablespoon dried oregano

1 teaspoon paprika

pinch of crushed red pepper flakes

Ingredients:

Entire Bowl (1 serving)

1 serving of the cooked chicken (from above, approximately 4 ounces)

200 g basmati rice, cooked

25 grams cucumber

25 grams roma tomatoes

25 grams red onion

25 grams dill pickle

1 tablespoon hummus

1 tablespoon tzatziki

10 grams light feta cheese

Directions:

Begin cooking the rice according to the package directions and place in a separate storage container once cooked.

Dice your chicken breast into 1-2 inch cubes and set aside in a medium-large mixing bowl.

In a small bowl, add all the ingredients for the marinade and whisk together until well combined.

Add the marinade to the chicken breast and mix until evenly coated. Cover and place in the fridge for at least 30 minutes. You can marinate for up to one day before if you want to save time on the day you are cooking, and to enhance the flavours.

Begin chopping the cucumbers, tomatoes, red onion, and dill pickles and set aside in separate storage containers.

Heat a large frying pan to medium-high heat.

You do not need additional oil since the chicken breast is already coated in oil.

Let the chicken cook on one side until you get a nice golden colour before flipping.

Remove from the heat once golden on all sides and cooked through.

Place in a storage container, assemble your bowls, and enjoy!