Mass Builder Chicken Rice Bowl
A UK dinner recipe with 1500 kcal and 105g of protein per serving, costing roughly £3.80 to make.
1500kcal
105gProtein
167gCarbs (est.)
46gFat (est.)
£3.80Per serving
Ingredients
- chicken breast300g
- basmati rice150g, uncooked
- olive oil2 tbsp
- avocado1
- soy sauce1 tbsp
Method
- Cook the rice according to packet instructions — 150g dry rice needs about 300ml of water and 12-15 minutes.
- Butterfly the chicken breasts (slice horizontally almost all the way through and open like a book) so they cook evenly. Season well with salt and pepper.
- Heat the olive oil in a large pan over medium-high heat. Cook the chicken for 5-6 minutes per side until golden and cooked through (internal temp 74°C, juices run clear). Rest for 3 minutes, then slice.
- Halve, stone and dice the avocado.
- Layer the rice in a large bowl, top with the sliced chicken and avocado, and drizzle with soy sauce.
- This is a genuinely big meal at around 1500 kcal — if that's more than your target, the portion scaler will size it down, or split it into two meals.
Meal-prep note
Cook a double or triple batch of rice and chicken on Sunday — this is one of the best batch-cook bulking meals.
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Calories and protein are set per recipe; carbs and fat are estimated from the remaining calories and the recipe's main carb source, so treat them as a close guide rather than a lab measurement. Prices are rough per-serving estimates for UK supermarkets and vary by store and season. Nothing here is medical or dietary advice.