MEAL PREP · HIGH-PROTEIN LUNCHES
This high-protein meal prep turns one hour on Sunday into five lunches: seasoned sheet-pan chicken, roasted broccoli, rice and a cottage cheese garlic sauce that adds protein instead of mayo. Each box has about 53 g of protein, and the plan below shows how to keep the week from getting boring.
Jump to Recipe
- Makes
- 5 meal prep boxes
- Total time
- 1 hour
- Oven
- 425°F / 220°C
- Protein
- About 53 g per box
- Chicken done at
- 165°F / 74°C
Why You’ll Love This Meal Prep
- One hour, five lunches. Rice cooks on the stove while the chicken and broccoli roast on two sheet pans.
- Protein in every part. Chicken breast does the heavy lifting and the cottage cheese sauce adds more.
- Easy to vary. Swap the seasoning or the sauce midweek and it feels like a new lunch.
Ingredient Notes
Cut the chicken into even 1-inch pieces so every piece is done at the same time.
Long-grain white rice reheats best. Brown rice works too; cook it according to the package, which takes longer.
Blend the sauce until smooth: cottage cheese, lemon juice, garlic and dill turn into a thick, tangy dressing that keeps well for the week.
The recipe card below lists every quantity in one place.
How to Make High-Protein Meal Prep Boxes
Roast the chicken and broccoli
Season the chicken and broccoli and roast them on two sheet pans while the rice simmers on the stove.
Blend the sauce and pack the boxes
Blend the cottage cheese sauce, then divide the rice, chicken and broccoli among five containers, with the sauce packed on the side.
Photos in this article are AI-generated illustrations of the recipe, created for AllRecipeEasy.
Tips and Troubleshooting
- Do not crowd the pans. Crowded chicken steams instead of browning. Use two pans if you double the recipe.
- Cool before closing. Let the food cool for up to 30 minutes, then lid it and refrigerate. Sealing hot food traps steam and makes the rice soggy.
- Pack the sauce separately. A small lidded cup keeps the sauce fresh and the broccoli crisp.
- Plan the week. Refrigerate three boxes and freeze two (without the sauce) so every lunch is eaten within 3 to 4 days of cooking or thawing.
Substitutions and Variations
- Chicken thighs: Boneless skinless thighs stay juicier when reheated. Roast them the same way to 165°F.
- Rice: Use quinoa, brown rice or roasted potatoes. Cauliflower rice lowers the carbs.
- Vegetables: Green beans, bell peppers or zucchini roast in about the same time as broccoli.
- Sauce: Swap the dill for taco seasoning or buffalo sauce to change the flavor midweek.
Budget Tips
Buying a family pack of chicken breasts, a bag of rice and a large head or bag of broccoli usually costs less than five takeout lunches. Rice and frozen broccoli are among the cheapest sides in the store, and one tub of cottage cheese covers the sauce for two weeks of prep.
Serving Suggestions
Want more variety? Rotate this plan with other make-ahead recipes: chicken teriyaki bowls, Greek chicken meal prep bowls or baked turkey meatballs for lunch, and a cottage cheese egg bake or cottage cheese overnight oats for breakfast. The full list is in our protein bowls collection.
Storage, Reheating and Meal Prep
Refrigerate the boxes within 2 hours of cooking and eat them within 3 to 4 days. Freeze boxes without the sauce for up to 3 months and thaw them overnight in the fridge. Reheat covered in the microwave for 2 to 3 minutes, stirring halfway, until the chicken is hot to 165°F, then add the cold sauce.
Food safety: Roast the chicken to 165°F / 74°C. Cool and refrigerate cooked rice and chicken within 2 hours, and reheat leftovers until steaming hot.
Recipe Questions
How long does high-protein meal prep last in the fridge?
Cooked chicken and rice keep 3 to 4 days in airtight containers. For a five-day week, freeze two boxes and move them to the fridge the night before.
How much protein is in each meal prep box?
About 53 g, mostly from the chicken breast, with the rest from the cottage cheese sauce, rice and broccoli. Values are estimates from USDA data.
Can you freeze chicken and rice meal prep?
Yes. Freeze the chicken, rice and broccoli for up to 3 months. Leave the cottage cheese sauce out because it turns watery after freezing.
What are good high-protein meal prep ideas besides chicken and rice?
Turkey meatballs, egg bakes, chicken teriyaki bowls and cottage cheese overnight oats all keep for several days. The links above go to each recipe.
High-Protein Meal Prep Boxes
Ingredients
Method
- Heat the oven to 425°F / 220°C and line two rimmed sheet pans with parchment.
- Rinse the rice, then bring it to a boil with the water and ½ teaspoon salt. Cover, lower the heat and simmer for 15 minutes. Turn off the heat and let it steam, covered, for 10 minutes.
- Toss the chicken with 1 tablespoon olive oil, the garlic powder, smoked paprika, oregano, ¾ teaspoon salt and the pepper and spread it on one pan. Toss the broccoli with the remaining oil and ¼ teaspoon salt and spread it on the second pan.
- Roast both pans for 18 to 22 minutes, until the broccoli is charred at the edges and the chicken reaches 165°F / 74°C.
- Blend the cottage cheese, lemon juice, garlic, dill and the remaining ¼ teaspoon salt until smooth. Divide into 5 small lidded cups.
- Fluff the rice and divide it, the chicken and the broccoli among 5 containers. Cool for up to 30 minutes, then lid and refrigerate (or freeze two boxes without sauce).