Protein: 33 g. Carbs: 67 g. Fat: 14 g. Fiber: 10g.
Chipotle Burrito Bowl meal preps are a staple for every body builder. My macro friendly version is meant to be served cold, which gives it that freshness that is amazing for those dog days of summer. This healthy meal prep idea is extremely easy and versatile to make so you can tweak your recipe many different ways. The macros for this epic meal prep is perfect for Flexible Dieting, and the recipe is absolutely delicious so give this IIFYM meal prep a try.
Since I am on a mini-bulk this week, I decided to post this high carb version. If it fits your macros, go ahead and make this meal prep. However, you can easily tweak it for cutting by reducing the amount of rice and guacamole. In cooler months, you can easily turn this into a warm recipe. Just separate the pico de gallo and guacamole from the microwave bowl. Remember, whether served hot or cold, you always want that freshness.
Ingredients for Pico de Gallo:
- 8 Medium sized whole tomato’s
- 1 Medium red onion
- 2-4 Jalapeño (to taste)
- 2lb Chicken Breasts
- 3.5 cups Dried brown rice (makes approximately 10 cups of cooked rice)
- 5 Medium to large avocados
- 2 Lime
- 3 cans whole kernel corn (12 fl oz or 341ml per can)
- 2 cans black beans (19 fl oz or 540ml per can)
- 1 bottle of Tomatillo Salsa Verde (I used La Costena brand)
- 2 tbsp olive oil
- 3 tbsp salt-free Mexican chili powder (equal parts ground cumin, paprika, cayenne, oregano, red chili flakes)
1. Start by making the brown rice. I recommend using a rice cooker, so you can set it and forget it. If you do not have one, put the rice into a medium sized pot. Add 5 cups of water and bring to a boil. Once the water is boiling, turn heat down to medium-low and put a lid on the bowl. Check on it every 10 minutes to prevent sticking. Should cook in 45 minutes.
2. For the Pico de Gallo, dice the tomatoes into cubes and place in a bowl.
3. Next, chop the onions and jalapeños into tiny pieces and place in a bowl. Set about 1 tbsp of the jalapeños and set aside until its time to make the guacamole.
4. Squeeze the juice of 1 lime into the pico, mix it up with a spoon, cover with plastic wrap and place in the fridge.
5. For the chicken, dice the chicken into half-inch to inch pieces and place in a bowl.
6. Dump the Mexican chilli powder into the chicken, and using your hands combine. Add a bit of salt pepper to taste. You can skip this step if you’re worried about bloating.
7. Wash your hands thoroughly with soap (after handling raw chicken).
8. Next, cook the chicken. You have two options, a flavorful option or the quick (sic lazy) option.
- The flavorful option: Preheat the olive oil on medium heat, and patiently cook chicken in batches (do not crowd the pan). Cook each piece approximately 4-5 min per side or until cooked.
- Quick option: Preheat oven to 400 degrees Fahrenheit. Line a large baking pan with aluminium foil, spread the olive oil to ensure the bottom of the pan is full coated. Place the chicken into the pan, try to include a bit of space between each piece. Bake for 25 minutes or until cook
9. For the guacamole, skin and deseed the avocado and place in a small mixing bowl.
10. Squeeze 1 juice of lime directly onto the avocado.
11. Place the diced jalapeños that you chopped up earlier into the bowl.
12. Using a fork, roughly mash the avocado while mixing all the remaining ingredients in. You want it to be the consistency of dip but with small pieces of avocado.
13. Open the cans of corn, and black beans. Strain and rinse the ingredients. Set aside in separate bowls.
14. Here comes the fun part, assembling the dish. Start with one cup of cooked rice at the bottom of each container.
15. Start with the corn and black beans. You can use a scale for accuracy, or you can just eyeball it. The corn and black means are not a significant source of calories.
16. Separate the chicken equally in each bowl. If you want to be precise, measure the cooked chicken on a kitchen scale. The weight will depend on how long it’s been cooked. Divide the total by 10, and ensure each bowl gets an equal amount of chicken.
17. Add a generous amount of the Pico de Gallo that you made earlier.
18. Finally, add approximately 2 tbsp of the tomatillo salsa verde into each container.
19. And 1 heaping tbsp of guacamole.
19. Enjoy 🙂