The $3 Lunch Hack
These bowls cost about $3 each in ingredients. Two cans of chicken, a bag of rice, and whatever vegetables are on sale this week. Canned chicken is the meal prep secret weapon — no cooking raw chicken, no food safety anxiety.
Ingredients
- 2 cans (12.5 oz) chunk chicken, drained
- 2 cups dry white rice
- 1 lb broccoli florets
- 1 cup cherry tomatoes, halved
- 1 cup corn (frozen or canned)
- 3 tbsp olive oil, divided
- 1 tsp garlic powder + 1 tsp onion powder
- Salt, pepper, and your choice of sauce (teriyaki, buffalo, or lemon herb)
Instructions
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1
Cook rice. Cook rice according to package directions. Fluff with a fork and season lightly with salt.
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2
Roast vegetables. Toss broccoli with 2 tbsp olive oil, garlic powder, salt, and pepper. Roast at 425°F for 20–22 minutes until crispy at the edges.
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3
Season chicken. Drain chicken and toss with 1 tbsp olive oil, onion powder, and a pinch of salt in a bowl.
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4
Assemble. Divide rice, chicken, roasted broccoli, tomatoes, and corn evenly between 5 containers. Add sauce on the side. Refrigerate up to 5 days.
390
Calories
32g
Protein
48g
Carbs
8g
Fat