Introduction

grilled chicken meal prep bowl is your answer to healthy, flavorful lunches all week. Juicy marinated chicken meets fluffy rice and a rainbow of sautéed peppers, finished with fresh herbs and a squeeze of lime. It’s special because the smoky char of the chicken balances the sweetness of peppers and the comfort of rice—high protein, high satisfaction, minimal fuss. Quick tip: marinate the chicken overnight when possible; the flavor deepens and the meat stays tender after reheating.

Ingredients

For the Chicken

• 1 lb (450 g) boneless, skinless chicken breasts
• 1 tbsp (15 ml) olive oil
• 1 tbsp (15 ml) lemon juice
• 2 garlic cloves, minced
• 1 tsp (5 g) paprika
• 1/2 tsp (2.5 g) cumin
• 1/2 tsp (2.5 g) salt
• 1/4 tsp (1 g) black pepper

For the Bowl

• 2 cups (400 g) cooked white or brown rice
• 1 red bell pepper, sliced
• 1 yellow bell pepper, sliced
• 1/2 onion, sliced
• 1 tbsp (15 ml) olive oil
• 1 cup (150 g) corn kernels (fresh or frozen)
• 1 tbsp (15 ml) soy sauce (optional)
• 1 tbsp (5 g) fresh parsley or cilantro, chopped

For Serving

• Lime wedges
• Optional: avocado slices or a drizzle of yogurt sauce

Step-by-Step Instructions

1. Marinate: Whisk oil, lemon, garlic, paprika, cumin, salt, and pepper. Coat chicken; rest 15–30 minutes (up to 8 hours chilled).
2. Grill: Preheat grill to medium-high (≈400°F / 200°C). Cook chicken 5–6 minutes per side to 165°F / 74°C; rest, then slice.
3. Sauté peppers: Heat 1 tbsp oil over medium; cook peppers and onion 5–7 minutes until lightly charred yet crisp. Add corn and soy sauce; cook 2 minutes.
4. Rice base: Warm rice; divide among 4 containers or bowls. Add a squeeze of lime for freshness.
5. Assemble: Top with sliced chicken and pepper mixture. Sprinkle herbs; add avocado or yogurt sauce if desired.
6. Store: Cool, cover, and refrigerate up to 4 days. Reheat gently before serving.

ENJOY