These high-protein rice recipes are the backbone of smart, satisfying meal prep. Each one pairs lean protein with strategic carbs, bold flavors, and no filler—just macro-balanced meals that actually carry you through the week.
Whether you’re working toward a lean bulk, cutting while staying full, or just building structure into your diet, these rice-based meals hit the sweet spot. You’ll find everything from globally inspired jerk bowls and adobo pork combos to rich teriyaki chicken preps that reheat like champions.
Every recipe includes full macros, serving breakdowns, and clear prep instructions. These meals balance protein, carbs, and fats with intention—and never come off bland or boring. They’re macro-friendly, easy to scale up, and ideal for batch cooking that doesn’t get old by Thursday.
If you’re chasing big performance with simple ingredients, these high-protein rice meal preps deliver flavor, volume, and results.
This Seared Mediterranean Tilapia brings the kind of flavor that makes you forget you’re eating clean. Light, flaky fish gets a golden sear and cozy Mediterranean vibes thanks to oregano, garlic, paprika, and a squeeze of lemon. Paired with roasted zucchini, bell peppers, cherry tomatoes, and a crumble of feta, it’s bright, bold, and honestly…
This Balsamic Dijon Herb Pork Tenderloin is your weekly reminder that meal prep doesn’t have to mean boring chicken and sadness rice. It’s tender, juicy pork marinated in tangy balsamic, sharp Dijon, and a hit of garlic and rosemary—then roasted to perfection alongside crispy Brussels sprouts and a side of savory rice. It’s fancy-feeling without…
Chicken doesn’t have to be boring. In fact, it shouldn’t be. This Smoky Mole Chicken proves you can hit your macros and eat like you’ve been personally invited to someone’s abuela’s kitchen. This ancient Mexican staple is smoky, sweet, rich, and unapologetically bold—and we figured out how to make it macro-friendly without sacrificing its soul….
Honey mustard chicken is nice… but spicy honey mustard chicken? That’s a flavor profile worth prepping for. This recipe brings the heat, the tang, and just enough sweetness to keep you coming back all week long. You’re working with marinated chicken breast, pan-seared for golden edges, then paired with roasted Brussels sprouts and fluffy jasmine…
If you’ve ever thought pork chops were boring, this recipe is here to shatter that illusion into balsamic-glazed pieces. These Garlic Balsamic Pork Chops are tangy, savory, and just the right amount of sweet—basically what would happen if your favorite steakhouse and your favorite Italian restaurant had a macro-friendly baby. Paired with fluffy jasmine rice…
There’s something deeply satisfying about a meal that’s simple, flavorful, and absolutely jacked with protein—and this Garlic Lemon Herb Chicken checks every single box. We’re talking golden-seared chicken tenderloins, bathed in a garlicky, citrus-forward sauce, and seasoned with a bouquet of herbs that would make any spice rack weep with pride. Paired up with roasted…
Let’s get one thing straight—this Spicy Harissa Chicken meal prep is not for the faint of heart. It slaps with flavor and heat in a way that feels borderline illegal. Harissa brings the smoke, the fire, and the flavor punch of a thousand suns. But before we go any further, credit where it’s due: this…
Chipotle just dropped their new honey chipotle chicken bowl—and while it’s a solid fast-casual option, you don’t need to drop $12 every lunch break to get those sweet-spicy gains. This homemade version is just as bold, way more macro-friendly, and a whole lot cheaper to make in bulk. You’re getting charred, juicy chicken with a…
Some recipes just have that it factor. This Garlic Parmesan Chicken is one of them. It’s the kind of meal prep that makes you question whether you’re actually on a fitness journey or just living your best, buttery, garlicky life. You’ve got crispy seared chicken, smothered in a creamy garlic-Parmesan sauce that tastes like it…
Ladies and gentlemen, I’d like you to welcome the 10th entry in the Global Meatball Marathon. When I bought 80 pounds of ground beef last fall, I didn’t expect to create a macro-friendly meatball empire—but here we are, and there’s no turning back. These Jamaican Jerk Meatballs are a flavor freight train. We’re talking smoky…
