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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

28 comments on “Meal Prep Soy Chicken & Vegetables”

  1. 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!

  2. 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! 🙂

  3. 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!

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

  5. 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!!

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

  7. 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.

  8. 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!

  9. 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.

  10. 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.

  11. 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!

  12. 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.

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