High Protein Meal Prep Bowl with Grilled Chicken, Lemon Rice & Yogurt Sauce
This high protein meal prep bowl features juicy grilled chicken thighs, lemon garlic rice, fresh salad, and a creamy yogurt sauce. It tastes like comfort food but is clean, macro-friendly, and perfect for lunch or dinner. Easy to make, great for weekly prep, and satisfying enough to crave every day.
Ingredients
Grilled Chicken Thighs
- 1kg (2.2lb) - Chicken Thigh, Boneless & Skinless
- 2 ½ Tbsp (50g) - High Protein Yogurt
- 1 Tbsp (20ml) - Olive Oil
- ¼ - Lemon, Juiced
- 3 - Garlic Cloves, Grated
- 1 tsp (4g) - Smoked Paprika
- 1 tsp (4g) - Ground Cumin
- 1 tsp (2g) - Dried Oregano
- ½ tsp (2g) - Ground Coriander
- Salt & Pepper
Lemon Garlic Rice
- 300g (10.5oz) - Basmati Rice, Washed
- 600g (600ml) - Cold Water
- 2 tsp (10ml) - Olive Oil
- 2 - Garlic Cloves, Grated
- ¼ - Lemon, Juiced
- Salt
Salad
- 100g (3.5oz) - Lettuce of Choice
- 200g (7.05oz) - Cherry Tomatoes, Halved
- ½ - Cucumber, Diced
- ½ - Red Onion, Thinly Sliced
- 1 Tbsp (20ml) - Olive Oil
- 1 Tbsp (20ml) - Lemon Juice or Red Wine Vinegar
- Seasoning to Taste
High-Protein Garlic Yogurt Sauce
- ⅔ Cup (180g) - High Protein Yogurt
- 1 - Garlic Cloves, Grated
- ¼ - Lemon, Juiced
- Seasoning to Taste
Instructions
Chicken
- In a large bowl, whisk together the yogurt, olive oil, lemon juice, garlic, and spices. Add the chicken thighs and toss until well-coated.
- Cover and marinate in the fridge for at least 2 hours or overnight. Grill the chicken on a hot skillet, grill pan, or BBQ for 5–6 minutes per side, or until it is nicely charred and cooked through (internal temperature of 74°C). Let rest for 5 minutes, then slice into strips for serving.
Rice
- In a pot, heat the olive oil and lightly sauté the garlic until fragrant. Add the rice and stir to coat in the oil. Pour in the water or stock and season with salt. Bring to a boil, then reduce the heat to low. Cover and cook for 12 minutes until the rice is fluffy and the liquid is absorbed. Remove from heat, let sit covered for 4 minutes, then fluff with a fork. Stir in lemon zest and juice.
Salad
- Add the lettuce, tomato, cucumber, and onion to a large bowl. Just before serving, drizzle with olive oil and lemon juice. Season with salt and pepper and toss to coat. For meal prep, store the salad dry and dress it right before eating to avoid sogginess.
Yogurt Sauce
- Combine all ingredients in a bowl and mix until smooth. Adjust seasoning to taste. Keep refrigerated and serve cold.
Nutrition Guide
The above nutrition guide is based on daily averages and is calculated for a single portion.
Recipe Notes
Storage Instructions
Store the chicken and rice in airtight containers for up to 4 days in the fridge. Keep the salad and yogurt sauce in separate containers. Do not dress the salad until serving, and do not freeze the salad or sauce, as they will lose their texture and split. Only the chicken and rice are suitable for freezing, for up to 2 months.
Reheating Instructions
Reheat the chicken and rice in the microwave or in a pan until hot, adding a splash of water if needed to loosen the rice. Add the salad and yogurt sauce fresh after reheating. For best results, keep the sauce on the side and avoid freezing it.
Watch How To Make The Recipe
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