The chicken rice bowl is the bedrock of fitness nutrition for a reason: it's simple, affordable, scalable, and hits your macros perfectly. This version uses a simple teriyaki-style marinade that keeps the chicken moist and flavourful even after 4-5 days of refrigeration. Macros per serve: approximately 480 calories, 45g protein, 55g carbohydrates, 8g fat.
Ingredients (4 servings): 800g chicken breast, 2 cups dry jasmine or basmati rice, 2 cups frozen edamame, 2 heads broccoli, 4 tablespoons soy sauce, 2 tablespoons honey, 1 tablespoon sesame oil, 2 teaspoons fresh ginger (grated), 2 cloves garlic (minced). Method: Cook rice according to instructions. Mix soy sauce, honey, sesame oil, ginger, and garlic into a marinade. Slice chicken breast into strips and cook in a hot non-stick pan with the marinade until caramelised and cooked through (8-10 minutes). Steam broccoli until tender. Boil edamame for 3 minutes.
Portion into 4 containers: 1.5 cups cooked rice, 200g chicken strips, 陆 cup edamame, and a generous serve of broccoli. Drizzle any remaining marinade over the top. Refrigerate up to 5 days. Variations to prevent weekly monotony: substitute soy-honey for a Mexican spice rub (cumin, paprika, chilli, garlic powder) paired with salsa and black beans; or Italian herbs (oregano, basil, garlic) served over pasta instead of rice. The same preparation time and macros, vastly different flavour profiles.