Chicken Tikka Rice Bowls: 52g Protein, Five Servings, One Pan
Chicken tikka rice bowls make five servings at roughly 510 calories and 52g of protein each. Cook basmati rice, brown 750g of diced chicken breast marinated in Greek yoghurt and tikka paste, soften onion and capsicum, simmer with chopped tomatoes for 10 to 15 minutes, wilt in baby spinach, then divide rice and chicken between five containers. Total time is about 35 minutes and it reheats well for four days.
The problem with most meal prep is not the cooking. It is that by Wednesday you cannot face what you made on Sunday. This one holds up, because the sauce keeps the chicken from drying out and the spice does not fade in the fridge.
Five servings, roughly 52g of protein each, about 35 minutes start to finish.
Why this one works for training
Chicken breast provides a strong lean protein source to support muscle repair and recovery. At 750g across five servings you are getting a serious protein dose per box without needing a shake to top it up.
Rice provides the carbohydrate to replenish glycogen and fuel your training. This is the part people cut first and regret later: if you train hard and eat no carbohydrate, the sessions go backwards before the scale does anything interesting.
Greek yoghurt does double duty. It boosts the protein further and creates a creamy texture without needing cream, which is where a lot of curries quietly pick up their fat content.
The vegetables add fibre, volume and micronutrients, which support digestion and fullness. Volume matters more than people expect: a bigger meal at the same calories is a meal you are less likely to follow with something else.
A note on the macros
The figures above are approximate, calculated per serving across five containers. Change the rice quantity, swap breast for thigh, or add oil to the pan and they move. Use them as a solid estimate rather than a laboratory measurement.
The Everest takeaway
Prep once. Eat well. Train hard. Most people do not need a better diet so much as a fridge with the right thing already in it.
Want this built around your training rather than picked off a blog? Everest meal planning starts with a consultation and a 12-week plan shaped around your schedule, your training and what you will genuinely cook, then ongoing coaching and updates. Current pricing is confirmed during enquiry. Enquire now.
Frequently asked questions
How long do these keep in the fridge?
Four days in a sealed container. Rice and chicken dishes reheat better than most meal prep because the sauce keeps everything from drying out. Reheat until piping hot the whole way through.
Can I make this lower carb?
Halve the rice and add a second capsicum or a large handful of extra spinach to keep the volume up. That takes roughly 25g of carbohydrate off each serving without changing the protein.
Can I use chicken thigh instead of breast?
Yes. Thigh has more fat and slightly less protein per 100g, so expect around 8 to 10g more fat and a few grams less protein per serving. It is also harder to overcook, which some people prefer.
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