Lean Protocol recipe
High-Protein Chicken Bowl
Choose a portion below. The base recipe is fully visible and printable even without JavaScript.
Before you start: Amounts marked “cooked” are weighed after cooking. These times assume those ingredients are already prepared. If starting from raw, cook first, then weigh the listed portion and allow extra time.
Make it fit your goal
Balanced base portion.
Ingredients
What you’ll need
- 120 g
- 130 g
- 220 g
- 60 g
- 1 tsp
- To taste
Amounts and macros are estimates. Labels, drained weights and cooking methods vary.
Method
Simple steps
- 01
Use the listed portion of cooked chicken. Season with paprika, garlic, salt and pepper, then reheat to 165°F / 74°C.
- 02
Warm the listed cooked rice. Sauté the tomatoes and peppers in the measured olive oil until tender.
- 03
Stir lemon, herbs, garlic, salt and pepper into the Greek yogurt.
- 04
Build the bowl. Add the cold yogurt sauce after reheating if you are meal prepping.
Storage + reheating
Refrigerate cooked components in shallow, sealed containers within 2 hours (1 hour above 90°F / 32°C). Keep the fridge at 40°F / 4°C or below and use within 3–4 days; freeze later portions. Reheat chicken and rice to 165°F / 74°C, then add the yogurt sauce.
Accuracy notes
- Cooked weights are used for the chicken and rice.
- Scale the seasoning freely; it is not included in the macro estimate.
