Meal Prep Soy Chicken & Vegetables

I have to say I am a bit of a meal prep fiend! If I don’t have healthy options in the fridge during the week then I am forever reaching for the takeaway menu because I am lazy!

One of my current meal prep favorites is really simple and easy to make, plus it’s delicious and even easier to re-heat. I make this almost every week and even the boys enjoy it too. To give you an idea of how easy it is, I made 4 portions of this meal, cleaned up, wrote down measurements and photographed (for this post) all in under 30 minutes! So this is definitely a great place to start if you are new to meal prep!

It’s really healthy and is great for those who are on a weight journey or trying to live a healthy lifestyle and doesn’t have any thick sauces that tend to make me feel a bit too full and bloated so it is perfect for me! I also bought new pots (look at them in all their glory below) so I fill them a third up with rice and top up with the mixture and these are perfect because they are suitable for the fridge, freezer, microwave and dishwasher (and they only cost me £1 for 8 – I love a bargain) If you are looking to start meal prepping then I highly recommend investing in some decent Tupperware!

Meal Prep Soy Chicken & Vegetables


*Makes 4 lunch size portions*

  • 150g Basmati Rice
  • 220g Diced Chicken
  • 100ml Reduced-Sodium Soy Sauce
  • 70g Broccoli
  • 70g Baby Carrots


  1. In separate saucepans, bring the rice and vegetables to the boil.
  2. Start cooking the chicken on a medium heat in a large frying pan until white on the outside. Make sure to stir frequently to make sure that it doesn’t stick as I don’t use olive oil in this recipe to make it a bit healthier!
  3. Add half (50ml) of the soy sauce to the chicken and stir until it is completely coated.
  4. Keep stirring and cooking until the chicken is cooked all the way through and is no longer pink in the middle.
  5. Drain the vegetables and add them both to the chicken mixture along with the rest of the soy sauce and reduce the heat, simmer for 5-8 minutes making sure it the ingredients are completely coated in the sauce.
  6. Drain the rice and separate it out into portions.
  7. Add the vegetable/chicken mixture on top and serve.

Meal Prep Soy Chicken & Vegetables


  • This can be frozen for around a month or put in the fridge for up to a week.
  • Alternatively, you can turn this into a one-pot meal and mix the rice altogether if you prefer it all completely coated. It’s up to you!
Meal Prep Soy Chicken & Vegetables

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Meal Prep Soy Chicken and vegetables - easy, delicious and healthy. lunch or dinner meal that is freezable and suitable for the fridge and ready in under 30 minutes! A great option for newbie meal preppers

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Written by Charlotte

Founder at The Mummy Toolbox


  • Wendy (#)
    September 3rd, 2016

    So easy but looks so flavorful! I’ve got to try this! Pinning this! 🙂

  • Heather (#)
    September 2nd, 2016

    I love this! I make a stir fry rice that I love, and it is perfect for meals for the whole week!

  • Kathleen - Bloggers Lifestyle (#)
    September 2nd, 2016

    Charlotte this is a lovely healthy family meal. I love the idea of making four meals at once.


  • Bill @ The Money Professors (#)
    September 2nd, 2016

    This looks so good! I eat so much chicken and I am always looking for a way to make it in a different and tasty way. Can’t wait to try it out.

  • Amanda (#)
    September 1st, 2016

    This looks wonderful but has way too many veggies to please my family! I once made something with black beans in it and I still hear about it. When I see these dishes it reminds me of all the yummy food that I don’t even eat anymore because of my picky crew!

  • Tabitha (#)
    September 1st, 2016

    This looks so delish! I love that you can make it in advance! I am also lazy when it comes to cooking!

  • CourtneyLynne (#)
    September 1st, 2016

    Ooooooooo this sounds so yummy!!!! I really do need to start meal prepping!

  • HilLesha (#)
    August 31st, 2016

    I love the concept, but meal planning is challenging for me since each person in my family having varying taste in food. It would definitely save a lot of time and money if that wasn’t the case, though! 🙂

  • Debra (#)
    August 31st, 2016

    This sounds absolutely amazing! I think I am going to make this up for my husband’s lunches this week!

  • Stacey (#)
    August 31st, 2016

    I have always loved meal prepping, but have never found the time to do it. Now that my daughter is living back at home, I am taking advantage of her meal prepping some breakfast and lunches. We will have to try this recipe out – I love that it takes less than 30 minutes!

  • sue (#)
    August 31st, 2016

    This looks great Charlotte and I like that it only takes less than 30 minutes. We can be healthy without too much trouble.

  • Kim (#)
    August 31st, 2016

    you’re talking my language with meal prep! I love how cost effective planning ahead can be, however if itp’s not a well thought out meal it’s not as much value to me. I like EASY, but also good as leftovers or being able to freeze meals. Thanks for this!!

  • Krystle Cook (#)
    August 30th, 2016

    I love that these are healthy options that are easy too. Always a plus to find both of these things at once.

  • Reesa Lewandowski (#)
    August 30th, 2016

    I am in love that these meals are able to be reheated. So awesome! I definitely don’t eat everything all in one sitting sometimes.

  • Robin Rue (#)
    August 30th, 2016

    I love the idea of prepping the meals beforehand. I am also a bad takeout menu person.

  • Yvonne Sowell (#)
    August 30th, 2016

    Such an easy, yummy and healthy recipe! I bet even my boys would eat this! And they’re great for storing and reheating for the next day too! THanks!

  • Louise Bishop (#)
    August 30th, 2016

    I love that it’s easy to reheat because if it’s a pain, I just won’t make it or it will go to waste. So lazy!

  • Blythe Alpern (#)
    August 30th, 2016

    When I was living by myself, I used to make big dinners so that I could have food for the whole week. It really made life easier.

  • Amanda Love (#)
    August 30th, 2016

    This is really awesome. I really like the idea of preparing your meals especially if you’re doing it weekly. It makes life so much more convenient and you don’t have to think about what you’ll cook for the rest of the week.

  • Wendy (#)
    August 30th, 2016

    I am really trying hard to get better at meal prep. This looks like a great recipe to try.

  • Ana De- Jesus (#)
    August 30th, 2016

    I think it is great that you are always so prepared. It is definitely important to prep your meals x

  • Taylor Mobley (#)
    August 30th, 2016

    I really need to get better at meal planning. You have inspired me to actually make an effort!!

  • Rachel Langer (#)
    August 30th, 2016

    I love making stir-fry meals like this. Easy and healthy and everyone loves them! Making them ahead of time is even better!

  • Dogvills (#)
    August 30th, 2016

    That looks so tasty. I am always on the look out for ways to prepare chicken. I can’t wait to try your recipe.

  • Terri Steffes (#)
    August 29th, 2016

    I love how simple it is. What I have learned about food that is if you use good ingredients, that they don’t need a lot of embellishment. This looks yummy.

  • karen (#)
    August 29th, 2016

    I am so all about meal preps and having frozen meals ready to roll at any notice. It makes eating well such an easy process – and a yummy one too!

  • Mandy (#)
    August 29th, 2016

    Meal prep does make everything so much easier. My husband and I used to do it more often when we worked outside of the house.

  • Rebecca Bryant (#)
    August 29th, 2016

    This look yummy. I am always looking for new ways to fix chicken. adding this to my recipe box.

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