Chicken, basmati rice and broccoli bowl
The mass-gaining staple: lean protein, complex carbs and vegetables in proportions that easily cover a post-workout meal.
Nutrition values per serving, computed from the ingredients.
Ingredients
- check_circle300 g chicken breast
- check_circle150 g basmati rice
- check_circle150 g broccoli
- check_circle14 g olive oil
- check_circle15 g soy sauce
- check_circle1 clove garlic
- check_circleSalt, pepper
Method
- 1Cook the basmati rice in twice its volume of salted water, about 12 minutes.
- 2Cube the chicken and sear it in the olive oil with the garlic over high heat, 6 to 8 minutes.
- 3Steam the broccoli for 5 minutes so it stays crunchy.
- 4Deglaze the chicken with the soy sauce, then season with salt and pepper.
- 5Divide rice, chicken and broccoli between two bowls and serve.
Why this is THE bodybuilding meal
Chicken, rice, broccoli: this trio has become the symbol of the lifter's plate, and it is no accident. Each serving delivers 40 g of high-quality protein, 66 g of carbs to refill the muscle and only 12 g of fat, for 539 kcal. It is the exact balance a post-workout meal looks for: plenty of protein, carbs to restock glycogen, little excess fat.
The chicken breast supplies a complete protein (all essential amino acids, including leucine), the basmati rice moderate-GI carbs that digest well, and the broccoli volume, fibre and micronutrients for almost no calories. Simple, repeatable, effective: that is the definition of a good athlete's meal.
Adapting it for bulking or cutting
This bowl's great strength is how modular it is. When bulking, increase the rice (200 to 250 g dry for two) and add a spoon of olive oil or half an avocado: you easily go past 700 kcal per serving without touching the protein. When cutting, keep the chicken, drop the rice to 100 g dry and double the broccoli: you keep 40 g of protein for far fewer calories, with a plate volume that genuinely fills you up.
The chicken stays the anchor in both cases. It is the carbs and fat you vary to steer calories, not the protein: that reflex structures almost every bodybuilding meal.
Getting it right: rice, tender chicken and crunchy broccoli
Three details make the difference. The rice: rinse it and cook it in twice its volume of water so it clumps less. The chicken: cut it into even cubes and sear over high heat without overcooking — once it is no longer pink in the centre it is done; beyond that it dries out. The broccoli: steam 5 minutes max so it stays green and crunchy, never boiled for 15 minutes.
It is a perfect batch-cooking dish: cook 800 g of chicken and a big pot of rice at the start of the week and you assemble your bowls in two minutes. Soy sauce and garlic are enough to lift the whole thing without adding calories.
Prepping it ahead and storing it
This bowl keeps very well for 3 to 4 days in the fridge in an airtight box: that is what makes it the perfect lunchbox meal. Cool the chicken and rice before closing the box to avoid condensation, and keep the broccoli slightly crunchy — it will finish softening on reheating. Warm it 1 min 30 to 2 min in the microwave with a spoon of water over the rice to bring back its moisture.
To freeze it, ideally keep the broccoli separate (it releases water when thawed) and freeze the chicken and rice together for up to 2 months. Diet tip: prep 4 to 5 servings on Sunday, weigh them identically, and you have your lunches for the week with stable macros — far more reliable than improvising each midday.
What to pair it with
This bowl is a complete meal. To vary the carb or protein source across the week, rotate it with these recipes built on the same logic.
Key takeaways
- 40 g protein, 66 g carbs, 12 g fat (539 kcal): the textbook balance of a post-workout meal.
- Vary the rice and oil to steer calories; keep the chicken constant.
- Seared chicken without overcooking + broccoli steamed 5 min = tender and crunchy.
- Excellent for batch cooking: chicken and rice cooked ahead, assembled in a minute.
Frequently asked questions
Can you eat chicken, rice and broccoli every day?
Yes, it is a balanced meal that can come back daily. For micronutrient variety and enjoyment, still alternate your protein sources (fish, eggs, lean beef) and carbs (sweet potato, pasta, quinoa) across the week.
Should you weigh the rice raw or cooked?
The most reliable approach is to weigh the rice raw: 150 g of dry basmati gives stable values, whereas the cooked weight varies a lot with absorbed water. Always keep the same method to track calories honestly.
When to eat this bowl: before or after training?
It works best after training: protein for muscle repair and carbs to restock glycogen. Before a session, eat it 2 to 3 hours ahead to allow time to digest.
Track your nutrition and progress
Log your workouts, your weight and your records — free, on mobile and desktop.