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Cheap Meal Prep Under $20 For 5 Days High Protein

Cheap Meal Prep Under $20 For 5 Days High Protein

  • Total Time: 50 minutes
  • Diet: High Protein

Ingredients

Scale
  • 2.5 lbs Bone-in, skinless chicken thighs (or boneless if on sale)
  • 2 cups Dry long-grain white rice
  • 1 can (15 oz) Black beans, rinsed and drained
  • 16 oz Bag of frozen broccoli florets
  • 3 tablespoons Vegetable oil or olive oil
  • 2 tablespoons Soy sauce
  • 1 tablespoon Garlic powder
  • 1 tablespoon Smoked paprika
  • 1 teaspoon Salt
  • 1 teaspoon Black pepper

Instructions

  1. Preheat your oven to 400°F (200°C). Pat the chicken thighs dry with a paper towel to ensure they get a nice sear. In a small bowl, whisk together the oil, soy sauce, garlic powder, smoked paprika, salt, and pepper. Place the chicken in a large bowl and pour the marinade over it. Toss the chicken thoroughly until every piece is evenly coated in the spice mixture. Let it sit for 10 minutes to absorb the flavors while you prepare the rice.
  2. Rinse the dry rice under cold water until the water runs clear. In a medium pot, combine 2 cups of rice with 4 cups of water and a pinch of salt. Bring the water to a boil, then reduce the heat to low. Cover the pot and simmer for 15 to 18 minutes. Once the rice is tender, turn off the heat and let it sit for 5 minutes. Fluff the rice with a fork and stir in the rinsed black beans. The residual heat will warm the beans perfectly without making them mushy.
  3. Line a large baking sheet with parchment paper or foil. Spread the seasoned chicken thighs across one side of the pan. On the other side, spread out the frozen broccoli florets, drizzling them with a tiny bit of oil and salt. Place the tray in the oven and bake for 25 to 30 minutes. Use a meat thermometer to ensure the chicken reaches an internal temperature of 165°F. The broccoli should be slightly charred at the edges and tender.
  4. Lay out five airtight meal prep containers. Divide the rice and bean mixture evenly among the containers, creating a base for your meal. Place one or two chicken thighs on top of the rice in each container. Fill the remaining space with the roasted broccoli. Allow the meals to cool completely before snapping the lids on. This prevents steam from making the rice soggy during storage.
  • Cook Time: 50 minutes

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Find it online: https://yeuen.com/cheap-meal-prep-under-20-for-5-days-high-protein-2/