MON LUNCH · FROM THE VIDEO
Chicken, Rice & Avocado Protein Box with Apple + Bar
- 30 min
- 5 min with Sunday prep
- 1–4 servings
- 560 kcal
- 31g protein
This grab-and-go box pairs seasoned roasted chicken and jasmine rice with creamy avocado, a crisp mini apple and a protein bar for a satisfying, balanced 31 g protein lunch. It's built for busy weekdays and tastes just as good cold from the fridge as it does warmed up.
Adds this lunch's 6 groceries to your Walmart cart; you check out on Walmart. Part of The 31g protein box, five days running · send the whole week to Walmart.
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Ingredients
- 5 ozboneless skinless chicken breast, cubed
- 3/4 cupjasmine rice, cooked
- 1/2 eachavocado, halved
- 1 eachmini apple
- 1 eachmini protein bar
- 1/4 eachlime, cut into wedges
From the pantry: olive oil, salt, garlic powder, paprika
Cookware
cutting board · chef's knife · baking sheet or air fryer basket · medium saucepan with lid · meal-prep container
Directions
- Preheat the oven to 425°F (220°C) or preheat your air fryer to the same temperature.
- On a cutting board, cube the chicken breast into 1-inch pieces and toss with the olive oil, salt, garlic powder and paprika.
- Spread the chicken on a baking sheet or air fryer basket and roast for 15–18 minutes, until cooked through and lightly browned; a squeeze of lime over the finished chicken adds brightness.
- Meanwhile, rinse the jasmine rice and cook according to package directions in a medium saucepan; let it cool slightly.
- Spoon the cooked rice into the base of a meal-prep container.
- Once the chicken has cooled a little, divide it over the rice.
- Halve the avocado, leaving the pit in the unused half, and pack one half directly in the container or in a small separate lid to keep it fresh.
- Squeeze a lime wedge over the cut avocado to prevent browning, then close the container.
- Tuck the mini apple and mini protein bar into the container or lunch bag alongside the main box.
- If using Sunday prep, simply pull a pre-portioned rice-and-chicken container from the fridge, add a fresh avocado half with lime, and grab an apple and bar to finish the box.
Two tips
- Swap the jasmine rice for brown rice or quinoa if you want more fiber without changing the protein count much.
- Prep all five days of chicken and rice on Sunday so weekday mornings only take the 5 minutes needed to add avocado, apple and bar.
Packing
Pack the rice and chicken together in the main compartment, and keep the avocado half separate or on top with a lime squeeze to slow browning; add the whole mini apple and protein bar unpacked into a side pocket. Eat cold or microwave the chicken and rice for 60–90 seconds before adding the avocado.
Storage
Store assembled containers (without avocado) in the fridge for up to 4 days; add fresh avocado the morning you plan to eat it. Freezing is not recommended because avocado and cooked rice both lose texture when thawed.
Nutrition per serving
- Calories
- 560 kcal
- Protein
- 31 g
- Carbs
- 62 g
- Fat
- 21 g
- Fiber
- 9 g
- Sodium
- 320 mg
The rest of the week
TueChicken Protein Box: Salsa Swap
Same base; a spoon of salsa over the chicken, bar saved for the afternoon.
chicken · rice · avocado · salsa · mini apple
~31g proteinFull recipe →
WedTeriyaki Drizzle Chicken Protein Box
A teaspoon of soy sauce and honey over the chicken before packing.
chicken · rice · avocado · mini apple · mini protein bar
~31g proteinFull recipe →
ThuChili-Lime Chicken Protein Box
Lime juice and a pinch of chili flakes over everything. Apple on the side.
chicken · rice · avocado · lime · mini protein bar
~31g proteinFull recipe →
FriLoaded Protein Box with Chicken, Rice & Avocado
Whatever's left of the chicken, the last avocado half, salsa and both snacks.
chicken · rice · avocado · salsa · mini apple · mini protein bar
~34g proteinFull recipe →
Recipe developed by MealPot for the “The 31g protein box, five days running” video. Nutrition is estimated from standard (USDA) data for the quantities above. Photo: MealPot, an AI-rendered illustration of the packed lunch.