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Greek Chicken & Rice Protein Meal Prep - Simple, Flavorful, and Ready for the Week

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Prep Time 15 minutes
Cook Time 25 minutes
Total Time 40 minutes
Servings: 4 servings
Ingredients Method

Ingredients
  

  • For the Chicken Marinade: 2 pounds boneless, skinless chicken breasts (or thighs for extra juiciness)
  • 3 tablespoons extra-virgin olive oil
  • 2 lemons (zest of 1, juice of both)
  • 4 cloves garlic, minced
  • 2 teaspoons dried oregano
  • 1 teaspoon dried thyme
  • 1 teaspoon ground cumin (optional, for warmth)
  • 1 teaspoon kosher salt
  • 1/2 teaspoon black pepper
  • For the Rice: 2 cups long-grain white rice (or brown rice; adjust cooking time)
  • 3 1/2 cups low-sodium chicken broth (or water)
  • 1 tablespoon olive oil
  • 1/2 teaspoon salt
  • Zest of 1 lemon (optional, for brightness)
  • For the Veggies & Add-Ons: 1 large English cucumber, diced
  • 1 pint cherry tomatoes, halved
  • 1/2 small red onion, thinly sliced
  • 1/2 cup kalamata olives, pitted and halved
  • 3/4 cup crumbled feta
  • 1/4 cup fresh dill or parsley, chopped
  • 1 tablespoon red wine vinegar
  • 1 tablespoon olive oil
  • Pinch of salt and pepper
  • Lemon wedges for serving (optional)
  • Optional sauce: 3/4 cup plain Greek yogurt, 1 tablespoon lemon juice, 1 small garlic clove grated, pinch of salt (quick “tzatziki-style” drizzle)

Method
 

  1. Marinate the chicken: In a large bowl, whisk olive oil, lemon zest and juice, garlic, oregano, thyme, cumin (if using), salt, and pepper. Add chicken and toss to coat. Cover and refrigerate at least 30 minutes or up to 8 hours.
  2. Start the rice: Rinse rice under cold water until the water runs mostly clear. In a pot, heat olive oil over medium, add rice, and toast 1–2 minutes. Add broth, salt, and lemon zest. Bring to a boil, then reduce to low, cover, and cook 15–18 minutes for white rice (40–45 for brown). Rest 10 minutes, then fluff.
  3. Prep the veggie mix: In a bowl, combine cucumber, tomatoes, red onion, olives, dill or parsley, olive oil, red wine vinegar, and a pinch of salt and pepper. Toss gently. Set aside.
  4. Cook the chicken: Heat a large skillet or grill pan over medium-high. Lightly oil. Remove chicken from marinade (let excess drip off) and cook 5–7 minutes per side, depending on thickness, until the center hits 165°F (74°C). Rest 5 minutes, then slice.
  5. Make the quick yogurt sauce (optional): Stir Greek yogurt with lemon juice, grated garlic, and a pinch of salt. Thin with a teaspoon of water if needed.
  6. Assemble the meal prep bowls: Divide rice among 5 containers. Top with sliced chicken, a scoop of the veggie mix, and a sprinkle of feta. Add lemon wedges and a small container of yogurt sauce if using.
  7. Cool before sealing: Let containers sit uncovered 15–20 minutes to release steam. Then seal and refrigerate.