I Prepped 5 High-Protein Meals in 1 Hour — Here’s How

Easy honey soy chicken meal prep with rice and veg — high protein, perfect for weekly lunches.

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Chicken & Seasoning

1 Tbsp (20ml) - Neutral Oil or Spray
1kg (2.2lb) - Chicken Thigh, Boneless & Skinless
2 tsp (6g) - Cornflour (Cornstarch for US)
Salt & Ground White Pepper

Sweet Soy Glaze

Spray Oil
3 - Garlic Cloves, Grated
1 tsp (5g) - Ginger, Peeled & Grated
2 1/2 Tbsp (50ml) - Low Sodium Soy Sauce
1 1/2 Tbsp (30g) - Honey
1 Tbsp (20ml) - Rice Vinegar
2 tsp (10ml) - Sesame Oil
1 tsp (5ml) - Sriracha or Chilli Flakes
Ground White Pepper

Rice

1 1/2 Cups (350g) - Jasmine Rice, Washed
550ml (550g) - Cold Water
Salt

Vegetables

1 Tbsp (20ml) - Neutral Oil or Spray
2 - Carrots, Sliced
1 - Red Bell Pepper (Capsicum), Sliced
1 - Red Onion, Sliced
2-3 - Spring Onions (Scallions), Chopped
Salt & Pepper

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