Q: How do I prep 5 chicken bowls for under $20?
A: Buy 1.5kg chicken breast, 1.5 cups rice, 1 head broccoli, 2 bell peppers, soy-ginger sauce. Total under $20. 40g protein each, $4 per bowl.
Diana's been making variations of this exact prep for 9 years. The trick: cook once, build 5 bowls in 30 minutes, and you eat for the week with lunch macros locked in. Allmax Meal Prep Lite protein powder is the optional supplement here — a dairy-free meal-replacement that we recommend to busy desk-job customers who can't carry a Tupperware on commute days.
Ingredients (5 bowls)
- 1.5 kg chicken breast
- 1.5 cups dry jasmine rice (cooks to ~5 cups)
- 1 head broccoli, florets
- 2 bell peppers, sliced
- 3 tbsp soy sauce
- 2 tbsp rice vinegar
- 1 tbsp grated ginger
- 2 cloves garlic, minced
- 2 tbsp olive oil
- Optional: 1 scoop Allmax Meal Prep Lite for protein boost on light days — Allmax Meal Prep Lite Dairy-Free Protein Powder (30 servings)
Instructions
- Cook jasmine rice per package (15 min).
- Cube chicken into 1-inch pieces. Marinate in soy sauce, rice vinegar, ginger and garlic for 10 min.
- Heat 1 tbsp olive oil in a large skillet over medium-high. Cook chicken in 2 batches, 6-7 min each, until 75°C internal.
- Steam broccoli and bell peppers 5 minutes.
- Divide rice, chicken and veggies across 5 meal-prep containers (1 cup rice, 200g chicken, 1 cup veg each).
- Cool fully, seal, refrigerate up to 5 days.
Estimated Nutrition (per serving)
| Macro | Amount |
|---|---|
| Calories | ~470 kcal |
| Protein | 40 g |
| Carbs | 50 g |
| Fat | 8 g |
Macros are estimates; exact values depend on brands/lots used.
Tips From the TNF Kitchen
- Cool food fully before sealing — trapped steam shortens fridge life.
- Use silicone-lid glass containers — they microwave better than plastic.
- Day 4-5 bowls reheat best when you add 1 tsp water before microwaving.
Frequently Asked Questions
How long does cooked chicken keep in the fridge?
4-5 days at 4°C / 40°F. Always reheat to 75°C internal.
Can I freeze meal prep bowls?
Yes — 2 months. Rice texture suffers slightly; chicken and veggies hold up fine.
How is this only $4 a bowl?
Cost breakdown (Canadian rough): 1.5kg chicken $14, 1.5 cups rice $0.50, 1 head broccoli $3, 2 peppers $2, sauce ingredients $0.50 = $20 / 5 = $4.
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