Name: Grilled Chicken with Brown Rice and Veggies
Prep time: 15 min
Cook time: 25 min
Total time: 45 min
Yield: 6
Cuisine: American
Ingredients: 1 ½ lbs boneless, skinless chicken breasts (about 3-4 medium); 2 cups cooked brown rice; 1 medium zucchini, sliced into rounds; 1 red bell pepper, sliced into strips; 3 tbsp olive oil, divided; 2 tbsp low-sodium soy sauce; 1 tsp garlic powder; 1 tsp paprika; Salt and pepper to taste

This Grilled Chicken with Brown Rice and Veggies is a cornerstone for your bulking diet and workout plan. Juicy grilled chicken, hearty brown rice, and vibrant veggies combine for a high-protein, carb-rich meal—perfect for gym-goers aiming to fuel muscle growth and sustain energy with a simple, tasty dish.

Recipe Tips and Tricks

Marinate chicken for at least 30 minutes—longer (up to 4 hours) boosts flavor and juiciness. Cook rice in bulk ahead of time—leftover rice reheats well for quick prep. Grill veggies alongside chicken to save time—use a grill basket for smaller pieces. Preheat the grill fully for perfect sear marks. Double the recipe and portion into containers for easy gym diet meal prep all week.

Why You’ll Love This Recipe

Get ready to fuel your gains with gusto with this Grilled Chicken with Brown Rice and Veggies—it’s a heavy hitter for your bulking diet and workout routine, and it’s about to become your ultimate gym diet meal! This dish is a muscle-building trifecta: tender, grilled chicken breasts pack a massive protein punch (26g per 4 oz) to repair and grow those fibers, brown rice delivers complex carbs (45g per cup) to keep your energy tanked up, and a colorful veggie medley adds vitamins and fiber to round out your nutrition—all cooked to juicy, flavorful perfection. It’s straightforward and versatile—grill it up, plate it, and you’re set—yet offers a satisfying meal that powers your lifts and keeps you on track. Whether you’re chowing down post-workout, prepping for the week, or just craving a solid gym fuel-up, this recipe is a bulking champ—delicious, nutrient-packed, and ready to help you smash your strength goals!

Yield: Serves 6

Grilled Chicken with Brown Rice and Veggies

Grilled chicken, rice, and veggies—energy for bulking.

Prep Time 15 minutes

Cook Time 25 minutes

Additional Time 5 minutes

Total Time 45 minutes

Ingredients

1 ½ lbs boneless, skinless chicken breasts (about 3-4 medium)
2 cups cooked brown rice
1 medium zucchini, sliced into rounds
1 red bell pepper, sliced into strips
3 tbsp olive oil, divided
2 tbsp low-sodium soy sauce
1 tsp garlic powder
1 tsp paprika
Salt and pepper to taste

Instructions

Gear Up for Power: Fire up your grill to medium-high (about 400°F)—get it ready for some serious gym fuel! Grab a bowl, a cutting board, a knife, and tongs—let’s get pumped with a big, energized grin for this bulking feast!
Marinate the Chicken: In a bowl, whisk 2 tablespoons olive oil, 2 tablespoons soy sauce, 1 teaspoon garlic powder, 1 teaspoon paprika, and a pinch of salt and pepper—your marinade’s ready! Add the chicken breasts, coat ‘em well, and let them sit for 30 minutes—flavor’s soaking in for juicy gains!
Prep the Veggies: Slice your zucchini into ½-inch rounds and the red bell pepper into strips—keep ‘em thick for grilling! Toss them in a bowl with 1 tablespoon olive oil, a sprinkle of salt, and pepper—get ‘em coated for that charred goodness!
Cook the Rice (If Needed): If your brown rice isn’t ready, cook 1 cup dry rice in 2 cups water—simmer for 40 minutes, then fluff. Got leftovers? You’re golden—these carbs are your energy base!
Grill the Chicken: Place the marinated chicken on the preheated grill—cook for 6-8 minutes per side until golden and 165°F inside! Those grill marks mean flavor and protein power—keep an eye on ‘em!
Grill the Veggies: Toss the zucchini and bell pepper onto the grill—use a grill basket if you’ve got one! Grill for 4-5 minutes per side until tender and charred—these veggies are your nutrient boost!
Rest the Chicken: Pull the chicken off the grill and let it rest for 5 minutes—keeps it juicy and tender for your bulk diet! Slice it into strips or bite-sized pieces—your call!
Check the Veggies: Grab the veggies when they’re soft with grill marks—don’t overcook, you want that crisp-tender bite! Pile ‘em next to the chicken—your plate’s shaping up strong!
Plate It Up: Scoop ½ cup of cooked brown rice onto each plate or container—layer on the sliced chicken and a heap of grilled veggies. This is your energy-packed, muscle-building combo!
Serve and Fuel: Dig in—savor the smoky chicken, nutty rice, and charred veggies! Pack extras for the gym or enjoy hot—it’s bulking fuel that’s tasty and effective. Power up with every hearty bite!

Notes

Marinate ahead—longer soak (up to 4 hours) means juicier chicken for your gains!
Don’t over-grill veggies—keep ‘em tender-crisp for texture and nutrition in your gym diet.
Prep in bulk—double it and store for quick meals to stay on your bulking track!

Nutrition Information

Yield

Serving Size

1
Amount Per ServingCalories 336Total Fat 12gSaturated Fat 2gTrans Fat 0gUnsaturated Fat 8gCholesterol 96mgSodium 306mgCarbohydrates 19gFiber 2gSugar 2gProtein 38g

The recipes and nutritional information on Yum Tonight are for informational purposes only. Always consult a healthcare provider for personalized dietary advice.

Ingredients Notes

Chicken breasts are the protein star—lean, high in protein, and perfect for bulking. Brown rice provides sustained energy—nutty and carb-heavy for gym endurance. Zucchini adds hydration and vitamins—mild and grill-friendly. Bell peppers bring sweetness and crunch—red or yellow pack extra vitamin C. Olive oil supports healthy fats—keeps chicken juicy. Soy sauce adds umami depth—low-sodium keeps it clean. Garlic powder and paprika boost flavor—simple, gym-diet-friendly seasonings.

Variations and Substitutions

Swap chicken breasts for thighs for more fat and flavor—still protein-rich but juicier. Use white rice or quinoa instead of brown rice—white digests faster, quinoa adds protein. Sub zucchini with asparagus or mushrooms for veggie variety—grill times may vary. Replace bell peppers with broccoli or carrots—adjust cooking as needed. Use avocado oil instead of olive oil for a higher smoke point. Swap soy sauce with tamari or skip it for a lighter taste—adjust salt accordingly.

Storage Options

Store leftovers in airtight containers in the refrigerator for up to 4 days—ideal for gym meal prep! Reheat in the microwave with a splash of water for 1-2 minutes to keep chicken moist, or on a skillet for 5 minutes to revive grill flavor. Freezes well for up to 2 months; separate components in freezer-safe containers—thaw overnight in the fridge before reheating for best texture.