Meal Prep 2: Teriyaki Chicken & Broccoli
Teriyaki Chicken & Broccoli is one of the meals I make when I want something flavorful, reliable, and easy to fit into a busy week. This recipe brings together chicken, rice, and broccoli, so every portion feels like a real meal instead of an afterthought. I like preparing a full batch because it takes the pressure off lunch and dinner decisions and gives me something satisfying to look forward to.
What I really like about this recipe is its balance of protein, carbohydrates, and vegetables. Protein is a building block the body uses to build and repair tissues, and pairing it with a carbohydrate source and vegetables makes the meal both practical and filling. For me, this kind of combination works especially well after a workout, on a long workday, or whenever I need a meal that is convenient without feeling boring.
The vegetables add color, texture, and useful variety to the meal, while the rice provides satisfying carbohydrates. That balance helps me build meals that are easy to portion and enjoyable to eat more than once during the week.
Nutrition note: This is general food information, not individualized medical or nutrition advice.
Teriyaki Chicken & Broccoli
YIELD
10 portions
ESTIMATED NUTRITION
545 calories • 52g protein • 57g carbs • 11g fat per portion.
Ingredients
• 5 lb chicken breast, cubed
• 12 1/2 cups broccoli florets
• 7 1/2 cups cooked white rice
• 1 1/10 cup low-sodium teriyaki sauce
• 2 1/2 tbsp sesame oil
• 2 1/2 tbsp minced garlic
• 2 1/2 tbsp sesame seeds
Directions
1. Brown chicken in sesame oil with garlic.
2. Add broccoli and cook until tender.
3. Stir in teriyaki sauce.
4. Portion with rice and sesame seeds.
5. Let the food cool briefly, then divide it evenly among 10 airtight meal-prep containers. Add avocado or other delicate fresh toppings just before eating.
Meal-prep notes: Refrigerate promptly and use refrigerated portions within 3–4 days; freeze any portions you will not eat in that window. Reheat hot meals until steaming and 165°F internally. Nutrition is estimated per portion.
