THU LUNCH · FROM THE VIDEO

Chili-Lime Chicken Protein Box

30 min
8 min with Sunday prep
1–4 servings
520 kcal
31g protein

A bright, zesty lunchbox that pairs juicy roasted chicken and fluffy jasmine rice with creamy avocado and a fresh hit of lime and chili. It's the Thursday box in our five-day protein lineup, easy to build from scratch or assemble in minutes if you've done the Sunday prep.

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meal prep · high protein · chicken breast · lunch box · chili lime · gluten-free · meal prep · work lunch

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Ingredients

5 ozboneless skinless chicken breast, cubed
3/4 cupjasmine rice, cooked
1/2 eachavocado
1/2 eachlime, juiced
1 eachmini apple
1 barmini protein bar
2 tbspsalsa

From the pantry: olive oil, salt, garlic powder, paprika, chili flakes

Cookware

cutting board · chef's knife · baking sheet or air fryer · medium saucepan with lid · meal-prep container · mixing bowl

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 in a mixing bowl with 1 tsp olive oil, a pinch of salt, 1/4 tsp garlic powder, and 1/4 tsp paprika per serving.
Spread the chicken on a baking sheet or in the air fryer basket and cook for 15–18 minutes, shaking or flipping once, until golden and cooked through (165°F/74°C internal).
Meanwhile, rinse the jasmine rice and cook in a saucepan according to package directions, about 15 minutes, then fluff with a fork.
Let the chicken cool for 5 minutes, then divide the rice into the base of each meal-prep container and top with the chicken.
Halve the avocado, scoop out one half per serving, and slice or cube it directly into the container.
Squeeze fresh lime juice over the chicken, rice, and avocado, then sprinkle a pinch of chili flakes over the top.
Add the mini apple, mini protein bar, and a small container of salsa alongside the main box, then seal and refrigerate.
If using Sunday-prepped chicken and rice, skip to step 6 and simply add avocado, lime, and chili flakes fresh each morning.

Two tips

If your avocado browns before lunchtime, toss the diced pieces in the lime juice first, then add to the box to keep the color fresh.
No mini protein bars on hand? Swap in a scoop of protein powder stirred into plain Greek yogurt for the same protein boost.

Packing

Pack the chicken and rice warm or cold in the main compartment, keep the avocado separate or tossed in lime juice to prevent browning, and store the salsa in a small side container to add just before eating. Keep the apple and protein bar whole and unpacked until lunchtime. Eat cold or microwave the chicken and rice for 60–90 seconds before adding the fresh avocado and lime.

Storage

Store assembled boxes in the fridge for up to 4 days; add the avocado fresh each morning rather than prepping it ahead. The cooked chicken and rice freeze well for up to 2 months, but avocado, lime, and apple should always be added fresh.

Nutrition per serving

Calories: 520 kcal
Protein: 31 g
Carbs: 55 g
Fat: 20 g
Fiber: 8 g
Sodium: 480 mg

The rest of the week

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.

Chili-Lime Chicken Protein Box

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