Freezer Chicken Teriyaki Bowls
Sweet and savory teriyaki chicken bowls prepped and frozen for grab-and-go lunches. 40g protein with a homemade sauce that beats bottled.
PROTEIN 40g
CALORIES 480
P:E RATIO 0.7
TIME 40m
YIELD 5
P:E 0.7
ELITE DENSITY INVENTORY LIST
ORIGINAL
VEGAN SWAP
2 lbs chicken breast, diced 40G PROTEIN
1/4 cup soy sauce FLAVOR
2 tbsp honey FLAVOR
1 tbsp rice vinegar FLAVOR
1 tsp ginger, grated FLAVOR
2 cloves garlic, minced FLAVOR
1 tbsp cornstarch + 2 tbsp water PRODUCE
3 cups cooked brown rice CARB BASE
2 cups steamed broccoli HIGH FIBER
MEAL PREP LOGISTICS
- Storage: Freeze for up to 3 months. Thaw overnight in fridge.
- Batching: Homemade teriyaki has way less sugar than store-bought.
- Reheat: From thawed: microwave 3 minutes. From frozen: microwave 5-6 minutes, stirring halfway.
EXECUTION STEPS
01
THE MACRO PREP
Cook diced chicken in a skillet until browned and cooked through.
02
THE MACRO PREP
Mix soy sauce, honey, rice vinegar, ginger, and garlic. Pour over chicken.
03
VEGGIE STEAM-SAUTÉ
Add cornstarch slurry and simmer until sauce thickens.
04
VEGGIE STEAM-SAUTÉ
Divide rice, chicken, and broccoli among 5 containers.
05
STEP 5
Cool completely before sealing and freezing.
PRIMARY CATEGORY
EXPLORE MORE Freezer ProteinFULL EXECUTION PLANS
5-DAY HIGH PROTEIN MUSCLE GAIN PLAN ›GROCERY LIST
servings
- 2 lbs chicken breast, diced
- 1/4 cup soy sauce
- 2 tbsp honey
- 1 tbsp rice vinegar
- 1 tsp ginger, grated
- 2 cloves garlic, minced
- 1 tbsp cornstarch + 2 tbsp water
- 3 cups cooked brown rice
- 2 cups steamed broccoli