Nutrition is one of my key focuses as a professional athlete. Something I like to do to help ensure I am eating a healthy, balanced diet is to meal prep.
For those who don’t know, meal prepping involves creating large batches of food that are then separated out into individual meals that can be easily reheated for quick, convenient nutrition. I find this helps me plan my week out and ensure I have food when I need it without having to take the extra time to shop for and cook each individual meal.
Today, I want to share with you one of my go-to meal preps: teriyaki chicken. I like to grill large batches of teriyaki chicken on my grill on the weekends so I have it ready to go during the week. I couple the teriyaki chicken with my two favorite side dishes: brown rice and broccoli.
Find my recipe below and feel free to share your favorite meal prep in the comments!
Michael’s Teriyaki Chicken Meal Prep Recipe
2-3 lbs of boneless skinless chicken thighs
2 cups of brown rice (find my favorite brown rice linked here)
3 heads of broccoli
Teriyaki marinade (find my favorite store-bought marinade here)
Garlic paste (to taste)
Ginger paste (to taste)
- To prepare the chicken thighs I like to let them marinate for at least 4 hours. To prepare the marinade I usually mix about ¾ a cup of the teriyaki marinade with about a tablespoon of garlic paste and a tablespoon of ginger paste. Feel free to try your own combination of the three until you find a sauce to your liking. I find the marinade a little too sweet by itself so adding the garlic and ginger balances out the sweetness.
- Prepare your brown rice. I like to use my rice cooker and follow the instructions on the rice cooker. You can also make your rice on the stovetop by following the steps on the bag. I typically make 2 cups of rice for meal prepping.
- To cook the chicken, I like to grill the chicken over low heat to ensure the sugar in the marinade does not burn. I typically cook each piece 7-10 minutes a side on low heat and then turn the grill up to get some grill marks on the chicken at the end.
- To prepare the broccoli, I cut the head into individual bite sized pieces. To cook my broccoli, I boil water on the stove. I then place the broccoli in the boiling water for approximately 2 minutes. (Sometimes I like to make my broccoli in the air fryer for added taste and crispiness. For this method, I mix the broccoli with a drizzle of olive oil, salt, and pepper and let it cook in the air fryer at 370° for 7-8 minutes.)
- After the rice, chicken and broccoli are finished cooking, I portion each out into my meal containers and am ready to go for the week!
- To reheat, I place the container in the microwave and reheat for about 1 minute 30 seconds.
QUOTE OF THE WEEK
“Nutrition is also a valuable component that can help athletes both protect themselves and improve performance.“