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Grilled Chicken & Veggie Power Bowl

The ultimate balanced meal — high protein, nutrient-dense, and meal-prep friendly

Quick Reference​

AttributeValue
CategoryLunch/Dinner
TypeBowl
Prep Time10 minutes
Cook Time20 minutes
Total Time30 minutes
Servings1
DifficultyEasy

Nutrition Facts​

Per Serving​

NutrientAmount% Daily Value
Calories56628%
Protein54g108%
Carbohydrates45g15%
— Fiber8g29%
— Sugar4g—
Total Fat18g23%
— Saturated Fat3g15%
Sodium380mg16%

Macronutrient Breakdown​

Calories: 566
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
Protein     ████████████████████  54g (38%)
Carbs       ███████████████       45g (32%)
Fat         ██████████            18g (30%)
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━

Excellent protein-to-calorie ratio!

Ingredients​

IngredientAmountCaloriesProteinLink
Chicken Breast150g24847g✅
Brown Rice (cooked)150g1854g📋
Broccoli100g343g📋
Olive Oil1 tbsp (14g)1240g📋
Lemon Juice1 tbsp40g—
Garlic2 cloves90g—
Salt & Pepperto taste00g—

Total: 566 calories, 54g protein

Equipment Needed​

  • Grill or grill pan (or regular pan)
  • Steamer or pot with lid
  • Meat thermometer (recommended)
  • Cutting board and knife

Instructions​

Step 1: Prep the Chicken (5 minutes)​

  1. Pound chicken to even 3/4" thickness
  2. Season with salt, pepper, minced garlic, and lemon juice
  3. Let rest at room temperature while you prep other ingredients

Step 2: Cook the Rice (15-20 minutes)​

If not using pre-cooked rice:

  1. Bring 1 cup water to boil with pinch of salt
  2. Add 1/3 cup dry brown rice
  3. Reduce heat, cover, simmer 15-20 minutes
  4. Remove from heat, keep covered 5 minutes
Meal Prep Hack

Cook a batch of rice on Sunday. 1 cup dry rice = ~3 cups cooked = enough for 6 servings.

Step 3: Grill the Chicken (12-15 minutes)​

  1. Heat grill or pan to medium-high
  2. Add olive oil (1/2 tbsp for cooking)
  3. Cook chicken 6-7 minutes per side
  4. Check temperature — remove at 160°F (carryover to 165°F)
  5. Rest 5 minutes before slicing

Step 4: Steam the Broccoli (4-5 minutes)​

  1. Bring 1" water to boil in pot
  2. Add broccoli to steamer basket
  3. Cover and steam 4-5 minutes until tender-crisp
  4. Season with salt and remaining olive oil

Step 5: Assemble the Bowl​

ASSEMBLY ORDER:
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
1. Rice base (150g)
        ↓
2. Sliced chicken on one side
        ↓
3. Broccoli on other side
        ↓
4. Drizzle remaining olive oil
        ↓
5. Optional: lemon wedge, fresh herbs
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━

Meal Prep​

Prep-Ahead Friendly: ⭐⭐⭐⭐⭐​

This recipe is excellent for meal prep.

ComponentPrep AheadStorage
ChickenCook on Sunday4 days refrigerated
RiceCook in batch5 days refrigerated
BroccoliSteam ahead4 days refrigerated
DressingMake ahead1 week refrigerated

Batch Cooking (4 servings)​

IngredientAmountCook Time
Chicken Breast600g (4 breasts)15 min
Brown Rice (dry)1 1/3 cup20 min
Broccoli400g5 min

Reheating​

MethodTimeResult
Microwave2-3 minutesGood (may dry chicken slightly)
Pan reheat5 minutesBetter (crisp chicken back up)
Oven10 min @ 350°FBest (even heating)
Keep It Moist

Add a splash of water or broth before microwaving. Cover with damp paper towel.

Storage​

StorageDurationContainer
Refrigerated3-4 daysAirtight container
FrozenNot recommendedRice texture degrades

Variations​

Low Carb Version​

Replace brown rice with cauliflower rice.

ChangeNew Nutrition
150g cauliflower rice instead of brown rice-155 cal, -35g carbs

New Total: 411 cal, 53g protein, 10g carbs, 17g fat

Higher Calorie Version​

Add 1/2 avocado (100g).

ChangeNew Nutrition
+ 100g avocado+160 cal, +15g fat, +2g protein

New Total: 726 cal, 56g protein, 48g carbs, 33g fat

Vegetarian Version​

Replace chicken with 200g firm tofu.

ChangeNew Nutrition
200g firm tofu instead of chicken-56 cal, -19g protein

New Total: 510 cal, 35g protein, 48g carbs, 22g fat

Flavor Variations​

StyleSeasoning Changes
AsianSoy sauce, ginger, sesame oil, sesame seeds
MexicanCumin, chili, lime, cilantro
MediterraneanOregano, feta, olives, sun-dried tomatoes
BBQBBQ seasoning, swap broccoli for corn

Tips for Success​

Perfect Chicken Every Time​

TipWhy It Works
Pound to even thicknessEven cooking, no dry spots
Room temp before cookingMore even internal cooking
Don't move while cookingBetter browning
Use thermometerPrevent over/undercooking
Rest before slicingJuices redistribute

Common Mistakes​

MistakeFix
Dry chickenCook to 160°F, not 165°F (carryover)
Mushy broccoliSteam only 4-5 min, should be bright green
Bland bowlSeason each component separately
Rice sticks togetherRinse before cooking, fluff with fork

Goal Relevance​

GoalFitWhy
Muscle Building⭐⭐⭐⭐⭐54g protein, balanced carbs for recovery
Fat Loss⭐⭐⭐⭐⭐High protein, moderate calories, very filling
General Health⭐⭐⭐⭐⭐Whole foods, balanced macros, fiber
Meal Prep⭐⭐⭐⭐⭐Excellent for batch cooking
Performance⭐⭐⭐⭐Good pre/post training meal

Related Content​

Ingredients​

Similar Recipes​

  • Chicken Stir-Fry with Vegetables
  • Greek Chicken Salad
  • Teriyaki Chicken Bowl

Science​

Quick Reference Card​

CHICKEN VEGGIE POWER BOWL
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━

NUTRITION:
• 566 calories
• 54g protein (38%)
• 45g carbs (32%)
• 18g fat (30%)

PREP/COOK: 30 minutes total

INGREDIENTS:
• 150g chicken breast
• 150g brown rice (cooked)
• 100g broccoli
• 1 tbsp olive oil
• Garlic, lemon, salt, pepper

MEAL PREP: 4 days refrigerated

VARIATIONS:
• Low carb: Use cauliflower rice
• Higher cal: Add avocado
• Vegetarian: Use tofu

Last updated: December 2024