Chicken Rice Bowl
A simple, balanced meal-prep bowl of grilled chicken, rice, and broccoli in a light sesame dressing. High in protein, easy to batch, and ready to grab.
Why this works on GLP-1
This is the classic high-protein prep bowl, and it works beautifully on GLP-1 medication. A single chicken breast carries most of your protein in a small portion, which matters when appetite is lower and protein helps protect lean muscle during weight loss. A modest portion of rice keeps it satisfying without a heavy carbohydrate load.
Broccoli adds fibre and volume for very little, and the whole thing is made for batch cooking: prepare a few at once and you have reliable, protein-forward lunches ready for the week, which removes the effort on busy days.
per serving
per serving
single serving
Ingredients · makes 1 serving
- Chicken breastOne skinless fillet 150 g
- Rice, dryWhite or brown · or cauliflower rice to lower carbs 70 g
- BroccoliCut into florets 100 g
- Sesame dressingSoy sauce, a little sesame oil, rice vinegar, garlic 1 tbsp
- Avocado oilFor cooking the chicken · high smoke point 1 tsp
- Additional veg, optionalSteamed carrots, edamame, peppers, or spinach to taste
- To finish, optionalSesame seeds, spring onion, chilli flakes to taste
Method
Cook the rice. Cook 70 g of rice according to the packet instructions so it is ready to portion.
Cook the chicken. Season the chicken breast. Heat 1 tsp of avocado oil in a pan over medium-high heat and cook for about 5 to 6 minutes per side, until golden and cooked through with no pink remaining. Rest for a couple of minutes, then slice.
Steam the vegetables. Steam or boil the broccoli (and any carrots or other veg) for 4 to 5 minutes, until just tender and still bright.
Make the dressing and assemble. Whisk the soy sauce, sesame oil, rice vinegar, and garlic. Spoon the rice into a bowl, add the broccoli and sliced chicken, and drizzle over the dressing. Finish with sesame seeds or spring onion, and eat slowly to gauge fullness on a reduced appetite. It keeps well chilled for two to three days.
Approximate nutrition per serving
Makes one serving. The chicken provides most of the protein. To batch cook, multiply the quantities and portion into containers. Figures vary with the fillet size and rice portion.
0 comments