Chicken, Rice & Broccoli

Nutrition breakdown

At 560 calories this is a substantial lunch, best when it's carrying a bigger share of your daily total or fuelling a training day. With 48g of protein it clears the 30-gram threshold most nutritionists use for a "high-protein" meal, which is enough to meaningfully blunt hunger and support muscle repair after training. Its macros land in a balanced 34/41/21 protein-carb-fat split, so it works whether you're cutting, maintaining or gaining. That works out to about 8.6g of protein per 100 calories, a quick way to compare how "filling per calorie" one meal is against another.

Why this lunch works

This lunch earns its place because protein is the most satiating macronutrient, so a high-protein meal keeps you full longer on the same calories. Built around chicken breast, rice, broccoli, soy sauce, it's the kind of simple, repeatable meal that makes a healthy diet feel automatic rather than like a project.

Tips & variations

• Prep ahead: double the chicken breast and cook once to have two servings ready — batching is the single biggest time-saver for staying consistent.
• Keep it lean: if you're cutting, trim the higher-calorie add-ins to shave calories without touching the protein.
• Season boldly: a squeeze of citrus, fresh herbs or a pinch of chilli lifts the whole dish for zero extra calories.
• Track it in one tap: log Chicken, Rice & Broccoli in FitScan and its 560 calories and 48g protein count straight toward your daily macros.

Frequently asked questions

How many calories are in Chicken, Rice & Broccoli?

One serving of Chicken, Rice & Broccoli has 560 calories, with 48g protein, 58g carbs and 13g fat.

Is Chicken, Rice & Broccoli good for weight loss?

Yes — its high protein and 560 calories make it easy to fit into a calorie deficit while staying full, which is exactly what sustainable fat loss needs. Portion it to your target and pair it with plenty of vegetables.

Can I meal-prep Chicken, Rice & Broccoli in advance?

Most of these ingredients — chicken breast, rice, broccoli, soy sauce — hold up well for a day or two in the fridge. Store components separately and combine just before eating so nothing goes soggy.