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Description
The post-workout staple. White rice spikes insulin mildly — intentional here to drive amino acids into muscle. Chicken provides a full amino acid profile for repair. Broccoli adds vitamin C to reduce exercise-induced oxidative stress.
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Total Weight (g)
Prep Time (min)
Cook Time (min)
Instructions
1. Season chicken breast with salt, black pepper, and a drizzle of olive oil. 2. Grill or bake at 200°C for 20–22 min, or pan-sear 6–7 min per side. Rest 3 min, then slice. 3. Cook white rice: rinse, add 1:1.5 water ratio, bring to boil, simmer 12 min covered. 4. Steam or microwave broccoli 4–5 min until tender-crisp. 5. Assemble: rice base, chicken on top, broccoli on side. 6. Squeeze lemon over everything if desired.
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Ingredients
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Chicken Breast (Raw, Skinless)
200 g
White Rice (Raw)
80 g
Broccoli (Steamed)
150 g
Olive Oil
12 g
Salt
2 g
Total Nutrition
Calories
781
Protein
71.2g
Carbs
74.5g
Fat
20.3g
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