Delicious and Healthy Chicken and Broccoli Meal Prep Recipes for Weight Loss

For those looking to manage their weight without sacrificing flavor or convenience, chicken and broccoli meal prep recipes offer a versatile and effective solution. These recipes are not only easy to prepare but also provide a balanced combination of protein, fiber, and essential nutrients, making them ideal for supporting weight loss goals.

Why Chicken and Broccoli for Weight Loss?

• High in Protein: Chicken is a lean source of protein, which helps promote satiety, preserve muscle mass, and boost metabolism.
• Rich in Fiber: Broccoli is packed with fiber, aiding digestion, regulating blood sugar levels, and keeping you feeling full for longer.
• Nutrient-Dense: Both chicken and broccoli are rich in vitamins and minerals, contributing to overall health and well-being.
• Low in Calories: When prepared with healthy cooking methods and portion control, chicken and broccoli meals can be low in calories, making them suitable for weight management.

Key Considerations for Weight Loss Meal Prep

• Portion Control: Be mindful of portion sizes to avoid overeating. Using measuring cups and containers can help with accurate portioning.
• Healthy Cooking Methods: Opt for grilling, baking, steaming, or stir-frying over deep-frying. These methods reduce the amount of added fats and calories.
• Smart Seasoning: Use herbs, spices, and low-sodium sauces to add flavor without excess salt or sugar.
• Balanced Meals: Ensure each meal contains a source of protein, complex carbohydrates, and healthy fats for optimal nutrition and satiety.

Chicken and Broccoli Meal Prep Recipes

Honey Garlic Chicken and Broccoli

This recipe combines the savory flavors of garlic with the sweetness of honey for a delicious and satisfying meal. It's quick, easy, and perfect for a weeknight dinner or meal prep lunches.

Ingredients:

• 1 lb boneless, skinless chicken breasts
• 2-3 cups broccoli florets
• 1 tablespoon olive oil
• 1 teaspoon sesame oil
• 1/2 onion, sliced
• 1 teaspoon minced garlic
• Low sodium soy sauce
• Honey
• 1/3 cup rice (optional)

Instructions:

1. Heat sesame oil in a non-stick skillet. Add the sliced onion and minced garlic. Stir for 1 minute, then add the chicken to the pan.
2. Add the chicken broth and soy sauce. Bring to a simmer and cook the chicken 4-5 minutes on each side.
3. While the chicken is cooking, steam the broccoli for 3 minutes.
4. Remove the chicken from the skillet. Add cornstarch to 1 tablespoon of water. Add the cornstarch to the soy sauce and stir. Bring to a simmer to thicken sauce - about 2 minutes.
5. To put together my meals I added the broccoli, chicken and rice to a container.

Sweet and Spicy Chicken and Broccoli with Brown Rice

This meal prep recipe offers a balance of sweet, spicy, and savory flavors, making it a flavorful and exciting option for lunch or dinner. It's made with honey, sriracha, and sesame oil, served over brown rice for a healthy and satisfying meal.

Ingredients:

• Chicken breasts
• Broccoli florets
• Brown rice
• Honey
• Sriracha sauce
• Sesame oil
• Rice vinegar

Instructions:

1. Cook the brown rice according to package directions.
2. Preheat oven to 425F.
3. Place the chicken in the egg whites, then in cornstarch and season with 3/4 teaspoon salt.
4. Spray a large nonstick sheet pan generously with olive oil spray (so the chicken doesn’t stick) then add the chicken pieces, leaving room for the broccoli on one end.
5. Bake in the oven for 10 minutes.
6. Remove chicken from oven and flip, then add broccoli on the other half of the pan and drizzle with 2 teaspoons sesame oil, season with 1/2 teaspoon salt and pepper, to taste.
7. Place back in the oven and cook until the chicken is cooked through and the broccoli is tender, about 10 minutes.
8. Meanwhile, in a medium bowl whisk honey, sriracha sauce, rice vinegar, and sesame oil together until smooth.
9. Divide into 4 meal prep containers. Keep covered and refrigerate for 4 to 5 days.

Chicken, Rice, and Broccoli with a Twist

This is a simple and easy chicken meal prep recipe that you can make. Chicken, rice, and broccoli all cooked in under 20 minutes. These tasty meal-prep boxes are quick, healthy, and make a great lunch for the entire week.

Ingredients:

• Boneless, skinless chicken breasts
• Rice
• Broccoli florets
• Brown sugar
• Paprika
• Cumin
• Garlic powder
• Salt
• Pepper

Instructions:

1. To start you will need to get the rice cooking. It takes the longest so it’s better to get it out of the way first.
2. Rub chicken with brown sugar, paprika, cumin, garlic powder, salt, and pepper.
3. Heat 1-2 tablespoons oil in a large heavy-duty pan or skillet over medium-high heat.
4. Add the chicken to pan and cook for 5-6 minutes on the first side without moving, until the undersides develop dark grill marks.
5. Flip the chicken breasts using a pair of tongs or a fork and cook the other side for 5-6 minutes.
6. Turn off heat and allow chicken breasts to rest in pan for at least 5 minutes before cutting.
7. There are two ways to cook the broccoli. To blanch the broccoli on the stove-top. Boil water in a large pot. Add broccoli florets to pot and blanch for just 1 minute. Remove from the pot. To steam in the microwave: Place broccoli in a microwave-safe bowl and add water 3 tablespoons water to the bowl. Cover with a ceramic plate or plastic wrap. Microwave on high for 3 minutes.
8. Cut the chicken into slices or small bite-size pieces. Use a 2/3 cup measuring cup to evenly spoon 2/3 cup of rice into each (4 total) Top the rice with slices chicken and broccoli florets. Cover and refrigerate for you to 4 days.

Gochujang Chicken and Broccoli Fried Rice

This recipe will spice up your chicken and rice meal prep.

Read also: Creamy Keto Ranch Chicken Recipe

Ingredients:

• 2.5 cups uncooked short-grain white rice
• 2.5 cups water
• 2.2 lb (1kg) boneless skinless chicken breasts (or chicken thighs)
• 8 cloves garlic
• 1 tbsp (12g) grated ginger
• 4 green onions, divided
• 1/2 carrot (120g) (or 1 red chili)
• 2 broccoli, about 14 oz (400g) in total (or asparagus, brussels sprouts, green beans, etc.)
• Kosher salt, to season
• 4 tbsp neutral-tasting oil, divided
• 2 tsp toasted sesame oil
• Generous pinch of toasted sesame seeds, to garnish

Stir Fry Sauce:

• 2 tbsp soy sauce
• 4 tbsp oyster sauce
• 1 tsp dark soy sauce (optional), for color
• 2 tbsp sugar
• 2 tsp chicken bouillon powder
• 2 tbsp Shaoxing wine (or mirin, soju, dry sherry, water, etc.)
• 10 tbsp (150ml) water
• 1.5 tbsp cornstarch

Marinade:

• 1 tbsp soy sauce
• 1 tbsp Shaoxing wine (or mirin, soju, dry sherry, water, etc.)
• 1/2 tsp white pepper (or black pepper)
• 1 tsp baking soda
• 2 tbsp cornstarch
• 1 tbsp neutral oil (such as grape seed, canola, vegetable oil, etc.)

Instructions:

1. Cook Rice. Wash the rice to remove any dust or debris. Drain and repeat two or three times. Add the same amount of water to the bowl and pop it into a rice cooker. Press the “pressure cook” button.
2. Make Sauce: While the rice is cooking, make the sauce: Combine all the sauce ingredients in a small container and mix well.
3. Marinate Chicken: Cut the chicken into bite-sized pieces. Transfer to a mixing bowl. Add all the marinade ingredients and give it a good massage. Cover and marinate in the fridge for at least 15 minutes.
4. Prepare Vegetables: Finely chop the garlic cloves. Grate a small knob of ginger (1 tbsp). Thinly slice the green onions, saving some for garnish. Thinly slice the carrot. (If you want to add some spicy kick to it, you can replace it with a red chili.) Cut off the florets of broccoli. Cut them into bite-sized pieces. You’ll need about 14 oz (400g) in total.
5. Make Chicken and Broccoli: Blanch broccoli: Bring a pot of water to a boil. Once it comes to a boil, lightly season with salt and add the broccoli. Blanch for 1 minute. Shock them in some ice water. Drain well. (You can skip the blanching and just stir-fry it if you want, but this will help keep its beautiful color and cut down your cooking time.)
6. Cook the chicken: In a wok (or pan), add 2 tablespoons of oil and heat it over high heat. Once it’s heated, add the marinated chicken. (Depending on the size of your wok, you can do this in batches.) Spread it out and let it sear for 2 to 3 minutes. Flip and cook for 3 to 4 minutes or until cooked through. Remove it from the pan and set that aside.
7. To the same wok, add 2 tablespoons of oil and heat it over medium heat. Once it gets nice and hot, add the garlic, ginger, and white parts of the green onions. Saute for 1 minute or until fragrant.
8. Increase the heat to high. Add the drained broccoli and sliced carrot. Stir-fry it for 1 minute. Add the chicken back into the wok. Stir them around for 1 minute.
9. Give the sauce a quick stir and add it to the wok. Stir everything together for 2 to 3 minutes or until the sauce gets thickened. Turn the heat off. Add the sesame oil and sesame seeds. Give it a final mix.
10. Assemble: Divide the rice into microwave-safe containers. Evenly distribute the chicken and broccoli. Garnish with green onions.

Healthy Chicken, Rice, and Broccoli Meal Prep

This recipe is a balanced, protein-rich meal that is easy to store and reheat.

Ingredients:

• 4 boneless, skinless chicken breasts (about 4-6 oz each)
• 1 cup jasmine rice
• 2-3 cups broccoli florets
• 1 tablespoon olive oil
• 1 teaspoon brown sugar
• ½ teaspoon paprika
• ½ teaspoon cumin
• ½ teaspoon garlic powder
• Salt and pepper to taste
• 2 cups water (for rice)
• Additional water for steaming broccoli

Instructions:

1. Cook the rice: Start by measuring out 2 cups of water and bringing it to a boil in a medium-sized saucepan. Once boiling, stir in 1 cup of jasmine rice and ¾ teaspoon of salt. After adding the rice, reduce the heat to low, cover the pot, and let it simmer gently. This usually takes about 15 minutes. Fluff it with a fork when done and set it aside to cool.
2. Prepare the chicken: Generously season the chicken with a blend of brown sugar, paprika, cumin, garlic powder, salt, and black pepper. Heat a large skillet over medium-high heat and add a tablespoon of olive oil. Once the oil is hot, carefully place the chicken into the pan. Let it cook for about 5-6 minutes on each side. Use a meat thermometer if you’re unsure; the internal temp should reach 165°F. When the chicken is done, transfer it to a cutting board and let it rest for 5 minutes before slicing.
3. Steam the broccoli: On the stovetop, bring a pot of water to a boil. Drop in your broccoli florets and blanch them for just 1 minute. Then immediately transfer them to a bowl of ice water to stop the cooking process. Place the florets in a microwave-safe bowl, add 3 tablespoons of water, and cover loosely with a lid or plate. Microwave on high for about 3 minutes.
4. Assemble the meal prep bowls: Grab four meal prep containers and spoon roughly 2/3 cup of rice into each one. Add a handful of steamed broccoli to one side and a portion of sliced chicken to the other.

Buffalo Chicken and Broccoli Meal Prep

This recipe combines the spicy flavor of buffalo sauce with tender chicken and broccoli for a flavorful and filling meal prep option.

Ingredients:

• Boneless, skinless chicken breasts
• Broccoli florets
• Buffalo sauce (such as Frank’s!)
• Avocado oil
• Honey
• White vinegar
• Garlic powder
• Onion powder
• Smoked paprika
• Fresh ground black pepper
• Fine sea salt
• Rice of choice + cooking liquid

Instructions:

1. Prep sauce & marinate: In a small mason jar with lid, combine buffalo sauce, 1 tablespoon avocado oil (reserve the rest for cooking), honey, white vinegar, garlic powder, sea salt, onion powder, smoked paprika and fresh ground black pepper. Put the lid on tightly and shake until well mixed (you can also use a bowl and whisk).
2. To a medium mixing bowl, add the raw chicken breast pieces. Drizzle half of the sauce over the chicken breast and set the rest aside for later. Stir gently until the chicken is coated in sauce. Start the rice: While the chicken is marinating, start cooking the rice according to package directions, or method of choice.
3. Cook the chicken: In a large skillet or Dutch oven, heat 1 tablespoon avocado oil over medium heat. When hot, add the chicken to the skillet in an even layer.
4. Add broccoli & sauce: Once the chicken is fully cooked, add the broccoli florets and the remaining sauce to the pan, then stir until the broccoli is coated with sauce. Continue to cook over medium heat for 2-3 minutes until the broccoli is bright green and barely fork tender (add another 2-3 minutes cook time if you like more tender broccoli).
5. Meal prep it: Divide the rice and the buffalo chicken broccoli evenly between 4 meal prep containers. Garnish with green onions, ranch dressing, or any kind of cheese you want. Put the lids on and store for up to 4 days in the refrigerator, or up to 3 months in the freezer.

Asian-Inspired Chicken and Broccoli Stir Fry

This quick and easy stir-fry is perfect for a weeknight dinner and can also be meal prepped for lunches. It features tender chicken, crisp broccoli, and a flavorful sauce that comes together in under 15 minutes.

Ingredients:

• Boneless skinless chicken thighs (or chicken breast)
• Broccoli florets
• Coconut aminos
• Sesame oil
• Fish sauce
• Arrowroot starch
• Ginger
• Garlic
• Salt
• Pepper
• Red pepper flakes
• Avocado oil (or coconut oil)
• Green onions
• Sesame seeds

Instructions:

1. To prep the chicken, cut the boneless skinless chicken thighs into small pieces and add them to a mixing bowl. Next, add the ginger, garlic, salt, pepper, and red pepper flakes. Stir until everything is well combined and then set aside.
2. Next, cook the chicken over medium-high heat in a large skillet. Once the chicken is finished cooking, add the broccoli florets and one-third a cup of water.
3. Once the broccoli is cooked, and you’ve added the chicken back to the pan, it’s time to add in the stir fry sauce. Pour the sauce over the chicken and broccoli, give it a stir and allow it to cook for around one minute, and then remove the skillet from the heat.
4. This hearty stir fry is really great all on it’s own but it also pairs nicely with cauliflower rice for a great Whole30 compliant or low carb meal.

Tips for Enhancing Your Meal Prep

• Variety is Key: To avoid boredom, experiment with different sauces, seasonings, and cooking methods.
• Add Vegetables: Incorporate other non-starchy vegetables like bell peppers, onions, and carrots to boost the nutritional value and fiber content of your meals.
• Consider Grains: Opt for whole grains like brown rice, quinoa, or farro for sustained energy and added fiber.
• Prepare in Bulk: Make a large batch of chicken and broccoli on the weekend to save time during the week.
• Proper Storage: Store your meal prep containers in the refrigerator for up to 4 days or freeze them for longer storage.

Addressing Common Concerns

• Chicken and Rice Meal Prep is Boring: Add variety by using different sauces, spices, and vegetables.
• Eating the Same Meal Every Day: Rotate between different chicken and broccoli recipes to keep things interesting.
• Freezing Chicken and Broccoli: Let the meal cool completely before sealing it in an airtight container. Reheat in the microwave or on the stovetop with a splash of water to maintain moisture.
• Best Sauces for Meal Prep: Light sauces like teriyaki, lemon garlic, or low-sodium soy sauce work great.

Read also: Low-carb chicken nuggets recipe.

Read also: Chicken and Brown Rice: A Healthy Choice

tags: #chicken #and #broccoli #meal #prep #recipes