Salsa Chicken Meal Prep Bowls
These Salsa Chicken Meal Prep Bowls deliver 37g protein and 353 calories per serving — a lean, macro-friendly staple that scales easily across your week. Batch-preps 4 servings quickly on the stovetop, making Sunday prep efficient and repeatable. Built for anyone cutting body fat while preserving muscle on a structured training program.
Ingredients
- •Brown Rice(240g)
- •1/2 tsp salt ($0.02)
- •1.75 cup water ($0.00)
- •Chicken Breast, Boneless Skinless(590g)
Boneless skinless. Buy in bulk and freeze — Costco rotisserie packs work too.
- •Pico De Gallo, Fresh(454g)
- •Low Sodium Chicken Broth(120g)
- •Chili powder(5g)
- •Bell Pepper
- •Vegetable oil(15g)
- •pinch salt ($0.02)
- •Green Onion (Scallion)
- •Sour Cream(60g)
Regular or fat-free both work. Fat-free is thinner but saves ~40 cal/serving.
Instructions
- 1Preheat the oven to 425ºF. Cook the brown rice according to the package directions. (Add rice, salt, and water to a pot, cover, bring to a boil over high heat, then turn the heat down to low and simmer for 35 minutes.)
- 2While the rice is cooking, begin the chicken. Add the chicken breasts to a medium sauce pot along with the salsa, chicken broth, and chili powder. Give everything a brief stir.
- 3Place a lid on the pot and bring it to a boil over high heat. Once the liquid starts boiling, turn the heat down to low and let the chicken simmer over low for 30 minutes. Make sure it's simmering the whole time, adjusting the heat slightly if needed.
- 4While the rice and chicken are cooking, prepare the bell peppers. Slice the bell peppers into 1/2-wide strips. Place them on a baking sheet and drizzle with cooking oil. Toss the peppers to coat them in oil, then sprinkle with a pinch of salt.
- 5Roast the peppers in the preheated oven for 20-25 minutes, or until they are browned on the edges, stirring once half way through.
- 6After the chicken has simmered for 30 minutes, remove it from the salsa mixture and use two forks to shred the meat. Return the shredded chicken to the pot of salsa and stir to combine.
- 7Once the rice has rested, the chicken has been shredded, and the peppers have finished roasting, it's time to build the bowls.
- 8Add about 3/4 cup rice to each container, followed by 1/4 of the roasted peppers, and 1/4 of the shredded chicken. Spoon the salsa mixture from the pot over the shredded chicken in the containers. This will act as a sauce to help moisten the entire dish. Top with sliced green onions and a dollop of sour cream and serve immediately or refrigerate for up to 4 days.
Nutrition — Per Serving
353
calories
37g
protein
12g
fat
- Carbohydrates
- 24g
- Saturated fat
- 3.1g
- Sodium
- 451 mg
- Dietary fiber
- 2.5g
4 servings per batch · ~371g each
Macro data sourced from USDA FoodData Central
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How much protein does Salsa Chicken Meal Prep Bowls have per serving?
Each serving delivers 37g of protein with 353 calories, making it a solid high-protein, moderate-calorie option. The macro split is 12g fat and 24g carbs, creating a lean protein-forward meal.
How long does Salsa Chicken Meal Prep Bowls take to prep?
This recipe has quick prep time on the stovetop and makes 4 servings, so you can batch-prep multiple days' worth of lunches in one cooking session.
Is Salsa Chicken Meal Prep Bowls good for fat loss?
At 353 calories and 37g protein per serving with minimal fat (12g), this bowl is well-suited for fat loss phases where you need filling meals with high protein and controlled calories.
