Teriyaki Chicken Meal Prep Recipe {UNDER 400 CALORIES}

Teriyaki Chicken Meal Prep Recipe

This Teriyaki Chicken Meal Prep Recipe is just 392 calories and has OVER 41g of protein!

Plus, you can make this healthy chicken teriyaki meal prep in just 30 minutes… no matter how many servings you decide to make!

Teriyaki Chicken Meal Prep Recipe

This low calorie chicken teriyaki meal prep lunch has lots of protein and some healthy carbs to keep you full for hours.

But if you are looking to cut carbs, you can always swap out the rice for cauliflower rice in this easy chicken meal prep.

This Teriyaki Chicken Meal Prep Recipe is just 392 calories and has OVER 41g of protein!

Teriyaki Chicken Meal Prep Recipe

This article will supply you with everything you’ll need to make low calorie weekly chicken meal prep for weight loss.

From a shopping list, to a printable recipe card. We’ve even supplied you with a nutrition label, and several more low calorie healthy chicken meal prep recipes!

To make this meal prep chicken teriyaki chicken easy, we’ve supplied you with the following sections. Read through them for helpful meal prep tips and tricks… or skip ahead to the printable recipe card.

What You’ll Find in this Article:

  • Chicken Teriyaki Meal Prep Ingredients (shopping list!)
  • How to Make Chicken Meal Prep Bowls
  • Teriyaki Chicken Meal Prep Recipe (recipe card!)
  • Nutrition and Calories in Chicken Teriyaki Stir Fry Meal Prep

Helpful Tip for Shopping: Take a screenshot of the shopping list to your phone. This way you have it at your fingertips the next time you go grocery shopping.

Recipe Card Uses: You can email yourself this recipe card so you can easily search for it (I have a folder in my email just for recipes!) Or print it so you have it handy, and can make notes. You can even pin this chicken meal prep for the week to Pintrest so it is safely stored for you.

Up next, a shopping list for teriyaki chicken stir fry meal prep lunch boxes…

Chicken Teriyaki Meal Prep Ingredients

This meal prep teriyaki chicken and broccoli recipe is formulated to keep you full for hours.

Here are Lose Weight By Eating we believe in eating small amounts of healthy carbs to feed your body the fuel it need to keep going for hours. But if you want to take a more meal prep keto approach, you can skip the rice and use cauliflower rice instead.

These chicken meal prep ideas are flexible for all diets! You can even swap out the chicken for tofu to make these chicken meal prep recipes vegetarian.

Teriyaki Chicken Meal Prep Recipe

Shopping List for Meal Prep Chicken and Veggies:

Homemade Teriyaki Sauce:

  • Low-sodium soy sauce (or gluten free Tamari)
  • Honey
  • Light brown sugar
  • Rice vinegar
  • Toasted sesame oil
  • Fresh ginger
  • Garlic
  • Cornstarch

Meal Prep Lunches:

  • Olive oil spray
  • Boneless skinless chicken breasts
  • Rice (brown, white or cauliflower)
  • Sesame seeds optional
  • Broccoli florets
  • Red bell peppers

Special Tip: You can find all the measurements in the recipe card below. There you can choose how many servings of this meal prep teriyaki chicken bowl recipe you want to make, and it will do all the measurement math for you! All of the ingredients for this low calorie teriyaki chicken recipe can be doubled or tripled with the click of a button.

Up next, how to make teriyaki chicken and rice meal prep lunches…

How to Make Chicken Meal Prep Bowls

What makes this meal prep teriyaki chicken stir fry so easy, is that you don’t need to cook the veggies! They will steam in the container when you reheat the meal prep lunches at work!

You can make this chicken with teriyaki sauce with store-bought sauce, or the homemade sauce… Though we have cut 100’s of calories and LOTS of sugar from the original recipe. So we recommend making your own if you can.

How to Make Meal Prep Chicken and Rice Bowls:

Make the Teriyaki Chicken:

  1. Heat a skillet over medium-high heat, spray with olive oil.
  2. Add chicken and brown for 5 minutes then flip and brown for an additional 3 minutes.
  3. Meanwhile, combine the (teriyaki sauce) soy sauce, water, honey, brown sugar, rice vinegar, sesame oil, ginger, garlic and cornstarch in a medium bowl.
  4. Add the sauce to the cooked chicken and continue to cook for an additional 1 minute until thickened.

Make the Rice:

  1. While the chicken cooks, make the rice.
  2. In a small pot, or rice cooker, add rice and water.
  3. Bring to a boil on high heat. Lower heat to low, cover and cook until the water soaks into the rice, about 30 minutes. (Or follow rice cooker directions)
  4. Remove the pot from the heat and add the rice to a medium bowl, and set aside to cool.

Put Meal Prep Lunches Together:

  1. Lay your meal prep containers out in a line.
  2. Divide the chicken into each container, then spoon over any remaining teriyaki sauce from the pan, and sprinkle with sesame seeds.
  3. Next, divide the broccoli and bell peppers between the containers (they may remain raw as re-heating the meal prep containers will steam them!)
  4. Finally, divide the rice between the meal prep containers, and store in the fridge for up to 5 days.

Up next, a sharable recipe card for the best teriyaki chicken breast meal prep lunches…

Teriyaki Chicken Meal Prep Recipe

This healthy teriyaki chicken meal prep for the week makes a great lunch to take to work, or to enjoy at home. And is also a fantastic meal prep dinner for busy weeknights!

You can easily double or triple the number of servings in the recipe card below… Just click the 1X, 2X or 3X and the recipe card will do all the make on this ingredients for you!

Teriyaki Chicken Meal Prep Recipe

Healthy Teriyaki Chicken Meal Prep for the Week

Lose Weight By Eating
This easy Teriyaki Chicken Meal Prep Recipe is just 392 calories and can be made in just 30 minutes (no matter how many servings you make!)
Making teriyaki chicken meal prep for the week is a great way to ensure you have healthy, flavorful lunches you'll look forward to eating… Plus it's also a great way to save money and time!
This healthy chicken teriyaki meal prep lunch has lots of protein (OVER 41 grams!) and healthy carbs to keep you full, for hours. You can cut the carbs (should you desire) by swapping out the rice for cauliflower rice.
5 from 1 vote
Prep Time 5 mins
Cook Time 25 mins
Total Time 30 mins
Course dinner, lunch, meal prep
Cuisine American, Chinese, Japanese
Servings 3 servings
Calories 392 kcal

Ingredients
  

Homemade Teriyaki Sauce:

  • 1/4 cup low-sodium soy sauce or gluten free Tamari
  • 1/4 cup water
  • 1 1/2 tablespoon honey
  • 1 tablespoon packed light brown sugar
  • 1 tablespoon rice vinegar
  • 1/4 teaspoon toasted sesame oil
  • 2 teaspoons fresh ginger grated or minced
  • 2 cloves of garlic grated or minced
  • 2 teaspoons cornstarch

Meal Prep Lunches:

  • Olive oil spray
  • 2 boneless skinless chicken breasts sliced into strips
  • 1/2 cup rice brown or white
  • 1 cup water
  • 1 1/2 teaspoon sesame seeds optional
  • 3 cups broccoli florets
  • 2 red bell peppers sliced

Instructions
 

Make the Teriyaki Chicken:

  • Heat a skillet over medium-high heat, spray with olive oil.
  • Add chicken and brown for 5 minutes then flip and brown for an additional 3 minutes.
  • Meanwhile, combine the (teriyaki sauce) soy sauce, water, honey, brown sugar, rice vinegar, sesame oil, ginger, garlic and cornstarch in a medium bowl.
  • Add the sauce to the cooked chicken and continue to cook for an additional 1 minute until thickened.

Make the Rice:

  • While the chicken cooks, make the rice.
  • In a small pot, or rice cooker, add rice and water.
  • Bring to a boil on high heat. Lower heat to low, cover and cook until the water soaks into the rice, about 30 minutes. (Or follow rice cooker directions)
  • Remove the pot from the heat and add the rice to a medium bowl, and set aside to cool.

Put Meal Prep Lunches Together:

  • Lay your meal prep containers out in a line.
  • Divide the chicken into each container, then spoon over any remaining teriyaki sauce from the pan, and sprinkle with sesame seeds.
  • Next, divide the broccoli and bell peppers between the containers (they may remain raw as re-heating the meal prep containers will steam them!)
  • Finally, divide the rice between the meal prep containers, and store in the fridge for up to 5 days.

Nutrition

Serving: 3cupsCalories: 392kcalCarbohydrates: 50.4gProtein: 41.7gFat: 3.3gSaturated Fat: 0.2gCholesterol: 87mgSodium: 1309mgPotassium: 496mgFiber: 4.4gSugar: 16.4gCalcium: 68mgIron: 3mg
Keyword lunch, meal prep, teriyaki
Tried this recipe?Let us know how it was!

Nutrition and Calories in Chicken Teriyaki Stir Fry Meal Prep

Teriyaki Chicken Meal Prep Recipe

What to Read Next:

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Teriyaki Chicken Meal Prep Recipe

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