High-Protein Meal-Prep Chicken Burrito Bowl (42g Protein)
A make-ahead chicken burrito bowl with 42g of protein per serving. Four high-protein lunches in 40 minutes, built for busy weeks and weight-loss macros.
Why you'll love it
- 42g of protein per serving to stay full through back-to-back meetings
- Four lunches done in 40 minutes on one sheet pan and one pot
- Reheats in 2 minutes and never turns rubbery
- Macro-friendly at 480 calories, easy to scale up or down
Ingredients
Makes 4 servings- 1.5 lbs boneless skinless chicken breast
- 1 tbsp olive oil
- 2 tsp chili powder
- 1 tsp ground cumin
- 1 tsp smoked paprika
- 1 tsp garlic powder
- 3/4 tsp salt
- 1 cup dry brown rice (or 3 cups cooked)
- 1 (15 oz) can black beans, drained and rinsed
- 1 cup frozen corn, thawed
- 1 red bell pepper, diced
- 1 cup cherry tomatoes, halved
- 1 lime, juiced
- 1/4 cup chopped cilantro
- 1/2 cup plain nonfat Greek yogurt
Instructions
- 1
Prep
Preheat the oven to 425°F and line a sheet pan with parchment. Start the brown rice, or use precooked rice to save 25 minutes.
- 2
Season the chicken
Toss the chicken with olive oil, chili powder, cumin, smoked paprika, garlic powder, and salt until evenly coated.
- 3
Roast
Roast 18 to 22 minutes until the chicken reaches 165°F internal. Rest 5 minutes, then dice.
- 4
Build the base
Stir the lime juice and cilantro into the cooked rice, then divide across four meal-prep containers.
- 5
Assemble
Top each base with diced chicken, black beans, corn, bell pepper, and cherry tomatoes. Keep the Greek yogurt separate until serving.
- 6
Store and serve
Seal and refrigerate up to 4 days. Reheat 2 minutes, add Greek yogurt and hot sauce, and lunch is done.
Nutrition
Per serving (one of four containers). Macros are estimates and will vary with rice and toppings.
Tips & variations
- Swap brown rice for cauliflower rice to drop about 30g of carbs per bowl.
- Roast the chicken and rice on one prep night, then assemble all four bowls in 10 minutes.
- Keep wet toppings (tomatoes, yogurt, avocado) separate so the bowl never goes soggy.
- Double the chicken to push past 50g of protein on heavy training days.
No time to meal prep this week?
Clean Eatz Kitchen ships ready-made high-protein lunches you just heat and eat. The High Protein Box lands 30g+ of protein per meal, no subscription, free shipping over $85.
Frequently asked questions
What are good high-protein lunch ideas for meal prep?
The best high-protein lunch ideas hold up for days and reheat cleanly: chicken burrito bowls, grilled chicken with rice and roasted vegetables, and turkey taco bowls. This burrito bowl delivers 42g of protein per serving and keeps for 4 days in the fridge.
How much protein should a lunch have?
Aim for 30 to 45g of protein at lunch to stay full and protect muscle. This bowl hits 42g per serving. A common daily target is 0.7 to 1g of protein per pound of body weight, split across your meals.
How long does this chicken burrito bowl last in the fridge?
Up to 4 days in an airtight container. Keep the Greek yogurt and any avocado separate and add them at serving so the bowl stays fresh instead of soggy.
Can I make it lower-carb?
Yes. Swap the brown rice for cauliflower rice to cut about 30g of carbs per bowl while keeping all 42g of protein.