Here’s a high-protein, nutrient-packed recipe for a Chicken and Rice Bowl with Avocado and Salsa
a balanced, muscle-friendly meal perfect for bodybuilders or anyone seeking lean protein, complex carbs, and healthy fats!
Ingredients
For the Bowl:
- 6 oz (170g) boneless, skinless chicken breast
- 1/2 cup cooked brown rice or cauliflower rice (for lower carbs)
- 1/4 avocado (sliced or mashed)
- 1/4 cup salsa (store-bought or homemade)
- 1 tsp olive oil or avocado oil
- 1 tsp chili powder
- 1/2 tsp cumin
- 1/2 tsp garlic powder
- Salt and pepper (to taste)
- Optional toppings:
- Black beans
- Corn
- Greek yogurt (as a sour cream substitute)
- Lime wedges
- Fresh cilantro
Instructions
1. Cook the Chicken:
- Season chicken breast with chili powder, cumin, garlic powder, salt, and pepper.
- Heat oil in a skillet over medium-high heat. Cook chicken for 6-8 minutes per side until internal temperature reaches 165°F (74°C). Let rest for 5 minutes, then slice.
2. Prepare the Base:
- Cook brown rice according to package instructions (or use pre-cooked). For cauliflower rice, sauté in a pan with a splash of oil until tender.
3. Assemble the Bowl:
- Layer rice, sliced chicken, avocado, and salsa in a bowl.
- Add optional toppings like black beans, corn, Greek yogurt, or cilantro.
- Squeeze fresh lime juice over the top for extra flavor.
Macros (Approximate)
- Calories: ~450-500 kcal
- Protein: ~40-45g (from chicken)
- Carbs: ~35-40g (from rice and veggies)
- Fats: ~12-15g (from avocado and oil)
Why This Meal is Great for Bodybuilders
- High-Quality Protein: Chicken breast provides essential amino acids for muscle repair and growth.
- Complex Carbs: Brown rice fuels workouts and replenishes glycogen stores.
- Healthy Fats: Avocado adds monounsaturated fats for hormone health and recovery.
- Customizable: Swap rice for quinoa, add extra veggies (bell peppers, spinach), or boost protein with a fried egg.
Pro Tips
- Meal Prep: Cook chicken and rice in bulk for quick assembly all week.
- Spice It Up: Add jalapeños, hot sauce, or chipotle seasoning to the chicken.
- Lower Sodium: Use homemade salsa with fresh tomatoes, onions, and cilantro.
- Air Fryer Option: Cook seasoned chicken in an air fryer at 375°F (190°C) for 12-15 minutes.
Enjoy this vibrant, protein-packed bowl as a post-workout meal or easy lunch! 🍚🍗🥑💪