TUE LUNCH · FROM THE VIDEO

Chicken Protein Box: Salsa Swap

25 min
5 min with Sunday prep
1–4 servings
480 kcal
31g protein

This is the easy midweek version of your protein box: the same roasted chicken and jasmine rice base, now brightened with a spoonful of salsa instead of a sauce packet. Creamy avocado and a crisp mini apple round it out, while the protein bar sits this one out for an afternoon pick-me-up.

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meal prep · protein box · chicken lunch · high protein · 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
1/4 eachlime, juiced
3 tbspsalsa
1 eachmini apple

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

Cookware

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

Directions

Pat the chicken cubes dry, toss on a sheet pan with 1 tsp olive oil per serving, a pinch of salt, garlic powder and paprika, and roast at 425°F (220°C) for 15–18 minutes, or air-fry at the same temperature, until cooked through and lightly browned (skip this step and use Sunday's prepped chicken if you have it).
While the chicken cooks, rinse the jasmine rice and simmer in a covered saucepan with water according to package directions, about 15 minutes, then fluff with a fork.
Let the rice cool slightly, then spoon it into the base of a meal-prep container.
Top the rice with the roasted chicken cubes.
Spoon the salsa over the chicken in its own section or right on top if you don't mind it mingling.
Halve the avocado, squeeze a little lime juice over the cut side to keep it from browning, and pack it separately in a small container or wrap tightly in plastic.
Add the whole mini apple to the box and seal everything up for the fridge, saving the protein bar out for an afternoon snack instead of packing it with lunch.

Two tips

If your salsa is very watery, drain off excess liquid before spooning it on so the rice doesn't get soggy by lunchtime.
No fresh avocado on hand? A small pack of guacamole works as a same-day swap without changing the flavor much.

Packing

Pack the rice, chicken and salsa together in the main compartment since they reheat well together; keep the avocado half separate with a squeeze of lime and add it cold just before eating. The apple can ride along in the box or a side pocket, and the protein bar should be packed separately for an afternoon snack rather than with lunch.

Storage

Keeps well refrigerated for up to 4 days; add the avocado fresh each morning rather than prepping it in advance. The rice and chicken portion can be frozen for up to 2 months, but avocado and salsa are best added fresh after thawing.

Nutrition per serving

Calories: 480 kcal
Protein: 31 g
Carbs: 52 g
Fat: 17 g
Fiber: 8 g
Sodium: 420 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.

Chicken Protein Box: Salsa Swap

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