Choose your cooking setup
The chicken and shrimp use a stovetop stir-fry approach. Tilapia bakes with green beans, while the salmon pairs its teriyaki sauce with broccoli. Start the rice separately and follow the selected recipe’s sequence.
← All recipe roundupsFind your recipe ↓
Find your next meal prep
4 High-Protein Rice Meal Preps
Four rice-based meal preps with chicken, shrimp, salmon, or tilapia, each with at least 50g protein per serving and practical batch-cooking notes.
4selected recipes
51.9-59.8gprotein / recipe serving
A shorter list, with a reason for every pick
What sounds good this week?
If rice is already in your pantry, choosing the protein and sauce can make the next batch feel different. This shortlist moves from sweet garlic chicken to ginger shrimp, teriyaki salmon, and lemon-butter tilapia. Each recipe already includes its rice and vegetables, so you can compare the whole container instead of piecing together separate side dishes.
How we chose: Four selected recipes that each yield four servings, include dry jasmine rice, and provide at least 50g protein per listed serving. Nutrition and ingredient-use estimates include the written rice, vegetables, sauces, and garnishes; changing the protein or rice quantity changes those totals.
Compare sauces as well as protein
Chicken, shrimp, and salmon use low-sodium soy sauce, but that does not make the completed meals low-sodium. Check the full nutrition panel if sodium matters for your needs. Tilapia uses lemon, butter, and drained capers instead.
Keep rice quantities consistent
Each written four-serving batch starts with one cup of dry jasmine rice. Do not substitute one cup of cooked rice: that is a different amount of food. Use the serving controls if changing the whole batch.
| Recipe | Protein | Calories | Cost est. | Listed time |
|---|---|---|---|---|
| Sweet Garlic Chicken Stir Fry | 59.8g | 586 | $2.43 | 30 min |
| Ginger Sesame Shrimp Stir Fry | 54.2g | 491 | $5.66 | 30 min |
| Salmon Teriyaki Bowls | 55.5g | 780 | $5.49 | 30 min |
| Lemon Garlic Butter Tilapia | 51.9g | 554 | $3.94 | 30 min |
Pick a flavor, then open the full recipe
Good food worth making again.
01 · Chicken with a sweet garlic sauce
Sweet Garlic Chicken Stir Fry
59.8g protein$2.43 / serving est.30 min
Chicken breast, broccoli, peppers, and onion pair with a honey-and-soy sauce and jasmine rice. This is the poultry option in the shortlist.
Before you cook: Have the vegetables and sauce ready before cooking the chicken. Work in batches if the pan is crowded and cook chicken to 165°F.
Get the recipe →
02 · Ginger shrimp and colorful vegetables
Ginger Sesame Shrimp Stir Fry
54.2g protein$5.66 / serving est.30 min
Shrimp, broccoli, carrots, and bell pepper bring a different texture to the same rice base. Fresh ginger and sesame oil flavor the sauce.
Before you cook: Prep the vegetables first so the shrimp do not overcook while you chop. Cook shrimp until pearly or white and opaque.
Get the recipe →
03 · Salmon with honey teriyaki
Salmon Teriyaki Bowls
55.5g protein$5.49 / serving est.30 min
Four salmon fillets, broccoli, and jasmine rice are paired with a honey-sweetened teriyaki sauce. Compare the full serving rather than assuming all fish bowls have similar calories.
Before you cook: Check fillet size and follow the recipe’s portion assumptions. Cook salmon to 145°F and portion the sauce evenly.
Get the recipe →
04 · Lemon-butter fish and green beans
Lemon Garlic Butter Tilapia
51.9g protein$3.94 / serving est.30 min
Tilapia swaps the soy-based sauces for lemon, garlic, butter, parsley, and capers. Green beans roast alongside the fish while the rice cooks separately.
Before you cook: Give the beans their head start in the oven, then add the fish. Zest before juicing and cook fish to 145°F.
Get the recipe →Make the batch work for you
Give the rice its own plan.
Start rice while preparing the main
Use the package or rice-cooker directions and keep the recipe’s vinegar and other additions. Allow extra time for chopping, smaller pans, or multiple batches; the listed recipe times are estimates rather than a guarantee for cooking several recipes together.
Cool promptly and reheat thoroughly
Divide cooked rice and the other hot foods into shallow containers and refrigerate promptly. Freeze later-week portions promptly rather than keeping a full week in the refrigerator. Reheat leftovers to 165°F throughout, stirring rice and checking the center before eating.
Pack safely for later. Refrigerate cooked food in shallow containers within 2 hours, or 1 hour above 90°F. Keep the fridge at 40°F or below and use leftovers within 3-4 days; freeze later portions promptly. Reheat leftovers to 165°F throughout. Follow the recipe’s cooking instructions and check the safe cooking temperatures. USDA leftover guidance.
Compare the same serving, then make it yours
A quick note on the numbers.
Nutrition and time
Protein and calories come from the current recipe labels and describe one listed serving. Brands, portions, and substitutions change the values. The totals include the recipe’s sides and sauces. These selections have at least 50g of protein per listed serving.
Times come from each recipe, rather than a separate timed cooking test. Prep speed, appliance preheating, pan size, and cooking in batches can change the time you need. Read the full recipe before you start.
Ingredient-use estimates
Costs allocate the amount of each ingredient used, rather than every full package you buy. Optional ingredients and exclusions follow each recipe’s cost breakdown. Taxes, delivery, and membership fees are excluded; local prices and a first pantry shop can cost more.
These recipes’ cost records were checked September 21, 2026. Formula updates can retain earlier price observations. Open a recipe for its ingredient-level price sources and dates.
Reviewed October 15, 2026 · Selection and prep notes are based on the linked recipe ingredients and instructions · Cost methodology · Nutrition methodology