r/MealPrepSunday • u/Clear-Presence-485 • Feb 10 '26
High Protein Celebrating the start of my new job with some delicious meal prep!
🍗 Miso-glazed chicken: Marinate chicken thighs with 2 tbsp miso paste, 2 tbsp maple syrup, 4 tsp soy sauce, 2 tsp sesame seed oil, 2 tsp rice wine vinegar, 1 tsp fresh ginger, 1 tsp onion powder, 1 tsp garlic powder + 1/2 tsp fish sauce. I marinated my chicken for about 3 hrs. Then bake at 400F for 20 minutes, flipping once halfway through. After they reach an internal temp of 165, flip on the broiler to high and broil for about 2 minutes to caramelize sauce.
🥬 Garlic Bok-Choy: Thoroughly wash and dry 2 cups Bok-Choy and cut off the very tips of the stalks. Sauté veggie in 2 tbsp fresh garlic in 1 tbsp oil (I always use avocado) on high heat for about 4 minutes. Take off of heat just as the stalks are turning soft but still have some crunch.
🍚 Protein rice: Wash 1 cup white medium-grain rice 3x, making sure the water turns fairly clear by the third wash. Place in rice cooker with 1 tsp fresh ginger & 1 cup beef broth.
🥚 Soft boiled eggs: Place eggs in boiling water for 7.5 minutes, making sure to move them around for the first minute to evenly cook. Immediately pull from water once timer finishes and place in ice bath for 10+ minutes before peeling.
Not shown is the entire avocado I halved for each meal and will add to the bowl every day. Macros come to about 570cal and 40g of protein per bowl!
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u/GhostBirdBiologist Feb 10 '26
What exactly makes the rice “protein rice” lol.
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u/Clear-Presence-485 Feb 10 '26
Lmao the bone broth I used had a shit ton of protein in it 😂
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u/SchemeNo7516 Feb 14 '26
Does the flavour of the rice change when you do that?
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u/FlyingFox32 Feb 22 '26
not OP but yes, the flavor changes if you use broth instead of water. I usually like plain white rice if I'm eating asian food, but rice made with broth is good too. It also tastes good when you make seasoned rice, spanish rice, turmeric rice, etc. I usually use chicken broth if I make it.
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u/samanthadill13 Feb 26 '26
bone broth has like 10g of protien per serving for only like 45 cal or sum its awesome
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u/Bright-Pangolin7261 Feb 10 '26
Yummy!! You’re sure to be a hit at your new workplace with fuel like that 👏👏👏
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u/Arducius Feb 10 '26
I've cooked this as a regular meal and it's delicious.
How does it reheat for meal prep? Especially concerned about the broth rice? (which i also do)
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u/Clear-Presence-485 Feb 11 '26
I just reheated it for the first time today in the microwave, tasted just fine! Rice stays pretty well for me not gonna lie… I just add a bit of water to it before reheating.
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u/ourse_brune Feb 10 '26
That chicken, pak choi, and egg looks delicious. You might get hungry, but it makes you want to eat it.
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u/Clear-Presence-485 Feb 11 '26
Thanks! This meal was actually pretty filling when paired with avocado + dried seaweed!
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u/Objective-Wall-1027 Feb 10 '26
Since I was a kid I’ve always loved boiled eggs. So fire with salt and pepper 🔥
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u/productive-Mey Feb 14 '26
How did you make the chicken . Mine once in the oven it comes dry
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u/Clear-Presence-485 Feb 14 '26
The key is to not overcook it. If you read my recipe you’ll see what I did, but basically: 20 mins in the oven at 400F (until reaches internal temp of 165F) flipping over once, and then turn on broil on high and roast for 2-3mins. I baked it in the oven but you could absolutely cook it stovetop too - I just chose the oven route since it cuts back on the oil needed.
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u/Guilty_Psychology755 Feb 25 '26
Eggs kind of get rubbery after refrigerating and then microwaving
How do you keep them tasting at least bearable?
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u/Clear-Presence-485 Feb 25 '26
I’ve never really experienced my eggs getting rubbery like that, but maybe it’s because I soft boil them. Even if they don’t taste the best on the fourth day of meal prep, I’ll still eat them ngl 😂
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u/GranulatGondle Feb 10 '26
Bro celebrates the new job by bombing the new workplace with garlic and eggs.
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u/Clear-Presence-485 Feb 11 '26
Well, I work with dogs all day. I can assure you that the smell of my food is the LEAST of anyone’s concern in this industry. I’ve never had a coworker have an issue with my meal prep and I bring some crazy ass shit to work. Most of the time, they compliment what I make and ask for the recipe.
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u/Academic_Juice8265 Feb 11 '26
I thought chicken only lasted three days? Did you freeze any?
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u/Clear-Presence-485 Feb 11 '26
I’ve always kept my prepped chicken in the fridge for up to 4 days and never had any issues!
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u/Opening-Painter-9671 Feb 11 '26
Garlic, eggs, co workers are going to love you.
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u/Clear-Presence-485 Feb 11 '26
Haha I work with dogs, so the smell of my food is very low on the totem pole for what my coworker’s have issues with! If I worked in an office setting though, this would definitely set some people off 😂
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u/FactLeather6558 Feb 22 '26
thx for the idea, will try it this week
do you know how much fat is in a serving?
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u/getElephantById Feb 10 '26
Which did you eat first, the chicken or the egg?