FRI LUNCH · FROM THE VIDEO

Loaded Protein Box with Chicken, Rice & Avocado

35 min
6 min with Sunday prep
1–4 servings
610 kcal
34g protein

This is the last box of the week, and it uses up everything good: seasoned chicken, warm jasmine rice, creamy avocado and a scoop of salsa for brightness, plus a mini apple and protein bar tucked in for the afternoon slump. It's the kind of lunch that looks like more effort than it actually took.

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meal prep · protein box · chicken and rice · high protein lunch · make ahead lunch · meal prep · work lunch

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Ingredients

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

From the pantry: olive oil, garlic powder, paprika, salt, black pepper

Cookware

cutting board · chef's knife · sheet pan or air fryer basket · medium saucepan with lid · meal-prep container

Directions

Pat the chicken dry, cut into 1-inch cubes, and toss on a sheet pan with olive oil, salt, garlic powder and paprika; roast or air-fry at 425°F (220°C) for 15-18 minutes, shaking the pan halfway, until cooked through (165°F/74°C internal).
Meanwhile, rinse the jasmine rice and cook according to package directions, about 15-18 minutes, then fluff with a fork and let cool slightly.
Halve the avocado, remove the pit, and squeeze lime juice over the flesh to keep it from browning.
Spoon the cooked rice into the bottom of a meal-prep container.
Top the rice with the roasted chicken cubes, then nestle the avocado half alongside.
Add the salsa to a small lidded container or the side compartment of the box so it doesn't make the rice soggy.
Tuck the mini apple and mini protein bar into the container or lunch bag as the sweet and snack components.
Seal everything up and refrigerate; if using Sunday's prepped chicken and rice, just add the fresh avocado, lime, salsa, apple and bar to finish the box in about 6 minutes.

Two tips

If your chicken and rice are already prepped from Sunday, this box comes together in under 10 minutes flat.
No fresh salsa on hand? A spoonful of pico de gallo or diced tomato with a pinch of chili flakes works just as well.

Packing

Pack the salsa separately in a small container to keep the rice from getting soggy, and add the avocado just before packing with a squeeze of lime to prevent browning. Eat the rice and chicken warm or cold; microwave for 60-90 seconds if you prefer it hot, then add the avocado and salsa after heating. The apple and protein bar need no special handling and can ride along in the same box.

Storage

Keeps well refrigerated for up to 4 days; add the avocado fresh each morning rather than storing it pre-cut. The cooked chicken and rice freeze well for up to 2 months, but avocado, salsa, apple and protein bar should always be added fresh.

Nutrition per serving

Calories: 610 kcal
Protein: 34 g
Carbs: 66 g
Fat: 22 g
Fiber: 9 g
Sodium: 620 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.

Loaded Protein Box with Chicken, Rice & Avocado

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