Sunday Prep Honey Garlic Chicken & Rice
The ultimate Sunday meal prep starter. Sticky honey garlic chicken thighs with jasmine rice and roasted green beans in 40 minutes.
PROTEIN 40g
CALORIES 510
P:E RATIO 0.6
TIME 40m
YIELD 5
P:E 0.6
ELITE DENSITY INVENTORY LIST
ORIGINAL
VEGAN SWAP
2.5 lbs bone-in chicken thighs (skin-on optional) 40G PROTEIN
1/4 cup honey FLAVOR
3 tbsp soy sauce FLAVOR
2 tbsp ketchup FLAVOR
4 cloves garlic, minced FLAVOR
1 tbsp olive oil FLAVOR
1 tsp sriracha (optional) FLAVOR
3 cups cooked jasmine rice CARB BASE
1 lb green beans, trimmed HIGH FIBER
1 tbsp olive oil for green beans FLAVOR
Salt, pepper, garlic powder for green beans FLAVOR
MEAL PREP LOGISTICS
- Storage: Refrigerate for up to 5 days in airtight containers.
- Batching: Bone-in thighs give the best flavor, but boneless cuts 10 minutes off cook time.
- Reheat: Microwave for 2 minutes. Drizzle a little water over the rice before reheating.
EXECUTION STEPS
01
THE MACRO PREP
Preheat oven to 425°F.
02
HIGH HEAT SEAR
Whisk together honey, soy sauce, ketchup, garlic, olive oil, and sriracha.
03
VEGGIE STEAM-SAUTÉ
Place chicken thighs on a lined sheet pan. Pour half the sauce over chicken.
04
THE MACRO PREP
On a second sheet pan (or around the chicken), toss green beans with olive oil, salt, pepper, and garlic powder.
05
STEP 5
Bake both pans for 25-30 minutes. Baste chicken with remaining sauce at the 15-minute mark.
06
STEP 6
Rice: cook according to package and fluff.
07
STEP 7
Let chicken rest 5 minutes, then portion into 5 containers with rice and green beans. Spoon pan juices over chicken.
PRIMARY CATEGORY
EXPLORE MORE Oven ProteinFULL EXECUTION PLANS
5-DAY BEGINNER MEAL PREP PLAN ›GROCERY LIST
servings
- 2.5 lbs bone-in chicken thighs (skin-on optional)
- 1/4 cup honey
- 3 tbsp soy sauce
- 2 tbsp ketchup
- 4 cloves garlic, minced
- 1 tbsp olive oil
- 1 tsp sriracha (optional)
- 3 cups cooked jasmine rice
- 1 lb green beans, trimmed
- 1 tbsp olive oil for green beans
- Salt, pepper, garlic powder for green beans