High Protein Chicken and Rice (6 Easy Recipes, 45g Protein)

I trained five days a week for six months and stayed exactly the same weight.

Same skinny arms. Same flat chest. Same lack of visible muscle definition.

Every morning, I’d look in the mirror hoping to see progress. Nothing. My shirts fit the same. My strength increased slightly, but I looked identical to when I started.

My gym buddy, who started training the same time as me, gained 12 pounds of muscle. Visible shoulders. Bigger arms. Chest definition.

“What am I doing wrong?” I asked him, frustrated after another disappointing weigh-in.

He looked at me. “What are you eating?”

I rattled off my typical day: cereal for breakfast, sandwich for lunch, whatever my wife made for dinner.

He shook his head. “You’re not eating nearly enough protein. Your muscles have nothing to build with.”

He pulled out his phone and showed me his meals. Chicken and rice. Every single day. Multiple times a day.

“Boring,” I thought. But I was desperate.

I started making high protein chicken and rice. Simple at first – just grilled chicken over white rice.

Within two weeks, I noticed something. My recovery felt better. I wasn’t as sore. I felt stronger in the gym.

By week four, my wife said “Your shoulders look bigger.”

Three months later, I’d gained 8 pounds. Not fat – muscle. My arms filled out my shirt sleeves. My chest actually had shape. People noticed.

The difference? I went from eating maybe 60-80g protein daily to consistently hitting 180g. Most of it from chicken and rice meals.

These six high protein chicken and rice recipes became my foundation. Each one has 45g protein per serving. Easy to make. Actually delicious. Perfect for meal prep.

Let me show you the exact recipes that finally helped me build muscle.

Why High Protein Chicken and Rice Works for Muscle Building

Chicken provides complete protein with all nine essential amino acids your muscles need to grow. Research from the International Society of Sports Nutrition shows 0.7-1g protein per pound of body weight optimizes muscle growth.

For a 180-pound person, that’s 126-180g protein daily. Each of these recipes provides 45g – about a quarter of your daily needs in one meal.

Rice provides clean carbohydrates for energy and recovery. Studies show combining protein with carbs improves muscle protein synthesis more than protein alone.

The carbs replenish glycogen stores and trigger insulin release, which helps shuttle protein into muscle cells.

Why these numbers matter: Before chicken and rice, I ate protein randomly. My muscles never had consistent building blocks. Once I started eating 45g protein meals regularly, my body finally had what it needed to grow.

Additional benefits:

• Easy to digest with no bloating
• Cost-effective at $1.25 per meal
• Meal prep friendly – makes 4-6 servings at once
• Versatile with endless flavor combinations

Similar to principles in our slow cooker high protein meals, consistency matters more than perfection.

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The Perfect Protein-to-Carb Ratio

The optimal ratio for muscle building:

• 40-50g protein
• 45-55g carbs
• 8-12g fat
• 400-450 calories total

Research from the American College of Sports Medicine shows 20-40g protein per meal maximizes muscle protein synthesis. We aim for 45g to be on the higher end.

The 3:1 carb-to-protein ratio is backed by studies on post-workout nutrition, showing it optimizes both glycogen replenishment and muscle recovery.

Works alongside high protein breakfast to hit daily targets.

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Recipe 1: Classic High Protein Chicken and Rice

My go-to. Simple, reliable, never gets old. This is what I make every Sunday for the week.

Classic High Protein Chicken and Rice

⏱️ Prep: 10 min | 🍳 Cook: 25 min | 👥 Serves: 4
💪 Protein: 45g | 📊 Calories: 420 | 🥣 Carbs: 48g | 🥑 Fat: 8g

Ingredients:

• 2 lbs chicken breast (4 medium breasts)
• 2 cups white rice, uncooked
• 4 cups chicken broth (low sodium)
• 2 tablespoons olive oil
• 1 teaspoon garlic powder
• 1 teaspoon onion powder
• 1 teaspoon paprika
• 1 teaspoon Italian seasoning
• Salt and pepper to taste
• Fresh parsley for garnish

Instructions:

1. Season chicken breasts generously with garlic powder, onion powder, paprika, Italian seasoning, salt, and pepper. Let sit 10 minutes at room temperature.
2. Heat large skillet over medium-high heat. Add 1 tablespoon olive oil.
3. Sear chicken 6-7 minutes per side until golden brown and internal temperature reaches 165°F. Remove and let rest 5 minutes.
4. In large pot, combine rice, chicken broth, and remaining olive oil. Bring to boil.
5. Reduce heat to low, cover tightly, and simmer 18-20 minutes until rice is tender and liquid is absorbed.
6. Slice chicken diagonally into thick slices. Serve over rice (1 cup per serving). Garnish with fresh parsley.

Pro Tip: Don’t skip letting the chicken rest. First time I made this, I sliced immediately and all the juices ran everywhere. The chicken was dry. Let it rest 5 minutes and it stays perfectly juicy.

Meal Prep: Divide into 4 airtight containers. Keeps 4-5 days refrigerated. Reheat 2-3 minutes in microwave with a splash of water.

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Recipe 2: Mexican Chicken and Rice Bowl

When I need big flavor but don’t want to think too hard about cooking. My kids call this “burrito bowl” and absolutely devour it.

Mexican Chicken and Rice Bowl

⏱️ Prep: 10 min | 🍳 Cook: 25 min | 👥 Serves: 4
💪 Protein: 46g | 📊 Calories: 435 | 🥣 Carbs: 50g | 🥑 Fat: 9g

Ingredients:

• 2 lbs chicken breast
• 2 cups white rice, uncooked
• 4 cups chicken broth
• 1 can (15 oz) black beans, drained and rinsed
• 1 cup corn kernels (frozen or canned, drained)
• 1 can (10 oz) Rotel tomatoes with green chilies
• 2 tablespoons olive oil
• 2 teaspoons ground cumin
• 2 teaspoons chili powder
• 1 teaspoon garlic powder
• 1 teaspoon paprika
• Salt and pepper to taste
• Fresh cilantro, lime wedges, Greek yogurt for serving

Instructions:

1. Season chicken thoroughly with cumin, chili powder, garlic powder, paprika, salt, and pepper.
2. Heat skillet with 1 tablespoon olive oil over medium-high heat. Cook chicken 6-7 minutes per side until internal temperature reaches 165°F. Remove, let rest 5 minutes, then dice into bite-sized pieces.
3. In large pot, combine rice, chicken broth, Rotel tomatoes with their liquid, and remaining tablespoon of olive oil. Bring to boil.
4. Add black beans and corn kernels. Stir once, reduce heat to low, cover, and simmer 18-20 minutes.
5. Fluff rice with fork. Top each serving with diced chicken (about 8 oz per serving).
6. Serve with fresh cilantro, a squeeze of lime, and a dollop of Greek yogurt.

Pro Tip: I use Greek yogurt instead of sour cream. It adds 6g extra protein per serving without the fat. Total game changer for hitting protein targets.

Flavor Boost: Squeeze fresh lime over everything right before eating. Makes it taste completely restaurant-quality.

Similar Mexican-inspired approach to recipes in healthy breakfast meal prep.

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Recipe 3: Asian Teriyaki Chicken and Rice

For when you want takeout flavors without the guilt or the $15 delivery fee. Cheaper and healthier than ordering out. Honestly tastes better too.

Asian Teriyaki Chicken and Rice

⏱️ Prep: 10 min | 🍳 Cook: 25 min | 👥 Serves: 4
💪 Protein: 47g | 📊 Calories: 445 | 🥣 Carbs: 52g | 🥑 Fat: 8g

Ingredients:

For Chicken:

• 2 lbs chicken breast, cut into 1-inch cubes
• 2 tablespoons olive oil
• Salt and pepper

For Teriyaki Sauce:

• ¼ cup low-sodium soy sauce
• 2 tablespoons honey
• 2 tablespoons rice vinegar
• 1 tablespoon cornstarch
• 1 tablespoon water
• 2 cloves garlic, minced
• 1 teaspoon fresh ginger, grated

For Rice:

• 2 cups jasmine rice, uncooked
• 3 cups water
• 2 cups steamed broccoli
• Sesame seeds and sliced green onions for garnish

Instructions:

1. Cook rice: Combine jasmine rice and water in pot. Bring to boil, reduce heat to low, cover, and simmer 15-18 minutes. Fluff with fork when done.
2. Season chicken cubes with salt and pepper.
3. Heat large skillet over high heat. Add olive oil and chicken cubes. Cook 8-10 minutes, stirring occasionally, until golden brown and cooked through to 165°F internal temperature.
4. While chicken cooks, make teriyaki sauce: Mix soy sauce, honey, rice vinegar, cornstarch, water, minced garlic, and grated ginger in small bowl.
5. Pour sauce over cooked chicken. Cook 2-3 minutes, stirring constantly, until sauce thickens and coats chicken beautifully.
6. Steam broccoli florets 4-5 minutes until bright green and tender-crisp.
7. Serve: 1 cup jasmine rice, teriyaki chicken, steamed broccoli. Garnish with sesame seeds and green onions.

Pro Tip: Cut chicken into uniform 1-inch cubes so they all cook evenly. First time I made this, I had huge chunks and tiny pieces. Some were raw inside, some were overcooked and dry. Even cubes equals even cooking every time.

Make Ahead: The teriyaki sauce can be made 3 days ahead and stored in the refrigerator. Doubles easily for larger meal prep batches.

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Recipe 4: Mediterranean Chicken and Rice

When I want something that feels lighter but is still incredibly filling. Tastes healthy but indulgent at the same time. My wife’s absolute favorite.

Mediterranean Chicken and Rice

⏱️ Prep: 10 min | 🍳 Cook: 30 min | 👥 Serves: 4
💪 Protein: 44g | 📊 Calories: 425 | 🥣 Carbs: 47g | 🥑 Fat: 10g

Ingredients:

• 2 lbs chicken breast
• 2 cups white rice, uncooked
• 4 cups chicken broth
• 1 lemon (zest and juice separated)
• 3 tablespoons olive oil
• 3 cloves garlic, minced
• 1 teaspoon dried oregano
• 1 teaspoon dried basil
• ½ cup sun-dried tomatoes, chopped
• ½ cup Kalamata olives, pitted and halved
• ¼ cup crumbled feta cheese
• Fresh parsley for garnish
• Salt and pepper to taste

Instructions:

1. Season chicken breasts with dried oregano, dried basil, lemon zest, salt, and pepper.
2. Heat large skillet with 2 tablespoons olive oil over medium-high heat. Add minced garlic and cook 30 seconds until fragrant.
3. Add seasoned chicken breasts. Cook 6-7 minutes per side until golden brown and internal temperature reaches 165°F. Remove to cutting board, let rest 5 minutes, then slice.
4. In large pot, combine rice, chicken broth, remaining tablespoon of olive oil, and fresh lemon juice. Bring to boil.
5. Add chopped sun-dried tomatoes to rice. Reduce heat to low, cover, and simmer 18-20 minutes until rice is tender.
6. Fluff rice with fork and stir in halved Kalamata olives.
7. Serve rice (1 cup per serving) topped with sliced chicken, crumbled feta cheese, and fresh chopped parsley.

Pro Tip: Don’t add the feta cheese to meal prep containers if you’re storing them more than 2 days. It gets soggy and weird. Keep feta separate in a small container and add it fresh when you eat.

Budget Tip: Skip the feta cheese entirely if you’re on a tight budget. Still absolutely delicious without it. The sun-dried tomatoes and Kalamata olives carry plenty of Mediterranean flavor.

Works beautifully with our cottage cheese recipes high protein for complete meal prep variety.

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Recipe 5: Spicy Cajun Chicken and Rice

For when I want some serious heat and bold flavor. This one has a kick. Perfect post-workout when I’m absolutely starving and want maximum flavor impact.

Spicy Cajun Chicken and Rice

⏱️ Prep: 10 min | 🍳 Cook: 25 min | 👥 Serves: 4
💪 Protein: 46g | 📊 Calories: 430 | 🥣 Carbs: 49g | 🥑 Fat: 9g

Ingredients:

Cajun Seasoning Mix:

• 2 teaspoons paprika
• 1 teaspoon garlic powder
• 1 teaspoon onion powder
• 1 teaspoon dried thyme
• 1 teaspoon dried oregano
• ½ teaspoon cayenne pepper
• ½ teaspoon black pepper
• 1 teaspoon salt

Main Ingredients:

• 2 lbs chicken breast, cut into thick strips
• 2 cups white rice, uncooked
• 4 cups chicken broth
• 1 bell pepper, diced
• 1 medium onion, diced
• 2 stalks celery, diced
• 3 cloves garlic, minced
• 2 tablespoons olive oil
• Sliced green onions for garnish

Instructions:

1. Mix all Cajun seasoning ingredients together in small bowl. Coat chicken strips thoroughly on all sides with the seasoning mix.
2. Heat large skillet with 1 tablespoon olive oil over high heat. Add seasoned chicken strips. Cook 8-10 minutes, turning occasionally, until golden brown and internal temperature reaches 165°F. Remove from pan.
3. In same skillet, add remaining tablespoon of olive oil. Sauté diced bell pepper, onion, celery, and minced garlic for 5 minutes until vegetables are softened and fragrant.
4. In large pot, combine rice and chicken broth. Bring to rolling boil.
5. Add sautéed vegetables to rice. Stir once, reduce heat to low, cover tightly, and simmer 18-20 minutes.
6. Fluff finished rice with fork. Top each serving with Cajun chicken strips (about 8 oz per serving). Garnish with sliced green onions.

Pro Tip: Start with just ½ teaspoon cayenne pepper if you’re sensitive to heat. You can always add more next time. I learned this the hard way when I made it with a full teaspoon for my family the first time. My kids couldn’t eat it at all. My wife was definitely not happy with me.

Cooling It Down: Serve with a side of Greek yogurt. The cool creaminess cuts the heat perfectly without killing the bold Cajun flavor.

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Recipe 6: Lemon Herb Chicken and Rice

Light, fresh, and perfect for summer or when you want something that doesn’t feel heavy in your stomach. This is what I make when I’m cutting weight but still absolutely need my protein.

Lemon Herb Chicken and Rice

⏱️ Prep: 10 min | 🍳 Cook: 25 min | 👥 Serves: 4
💪 Protein: 45g | 📊 Calories: 415 | 🥣 Carbs: 47g | 🥑 Fat: 8g

Ingredients:

• 2 lbs chicken breast
• 2 cups white rice, uncooked
• 4 cups chicken broth
• 2 lemons (zest and juice)
• 2 tablespoons olive oil
• 3 cloves garlic, minced
• 2 tablespoons fresh dill, chopped (or 2 teaspoons dried dill)
• 2 tablespoons fresh parsley, chopped
• 1 teaspoon dried thyme
• 2 cups fresh green beans, trimmed
• Salt and pepper to taste

Instructions:

1. Season chicken breasts with lemon zest, fresh dill, dried thyme, salt, and pepper.
2. Heat large skillet with olive oil and minced garlic over medium-high heat. Cook garlic 30 seconds until fragrant but not burned.
3. Add seasoned chicken breasts to skillet. Cook 6-7 minutes per side until golden brown and internal temperature reaches 165°F. Remove to cutting board, let rest 5 minutes, then slice.
4. In large pot, combine rice, chicken broth, and fresh lemon juice. Bring to boil.
5. Reduce heat to low, cover tightly, and simmer 15 minutes.
6. Place trimmed green beans on top of rice (don’t stir them in). Cover again and cook 5 more minutes until green beans are tender-crisp and bright green.
7. Fluff rice together with green beans using fork. Serve topped with sliced lemon herb chicken and garnish with fresh chopped parsley.

Pro Tip: Adding green beans directly on top of the rice steams them absolutely perfectly without needing extra pots and pans. I discovered this completely by accident when I was too lazy to steam them separately one day. Turned out to be the best cooking accident ever.

Fresh vs Dried Herbs: Fresh dill makes an absolutely massive difference in this recipe. If you can possibly spend the extra dollar on fresh dill, do it. Dried dill works fine, but fresh dill makes it taste completely restaurant-quality.

Perfect alongside protein smoothie recipes for complete daily nutrition coverage.

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Meal Prep Strategy

I make 3-4 of these recipes every single Sunday. Here’s my exact process that takes just 90 minutes total:

Sunday Afternoon Routine:

1:00 PM – Prep All Ingredients (20 minutes): Season all chicken for different recipes at once. Measure out rice for each recipe. Chop all vegetables. Mix any sauces ahead of time.

1:20 PM – Cook Everything (50 minutes): Start all rice pots simultaneously (I use 3 different pots). Cook chicken in 2 large skillets at the same time. Multitask between monitoring rice and flipping chicken.

2:10 PM – Cool and Portion (20 minutes): Let everything cool for 10 minutes while cleaning up. Portion into individual containers – 1 cup rice plus 8 oz chicken per container. Label each container with recipe name and date prepared.

Result: 16 complete meals ready to go

How I structure my week:

• Pre-workout meals: Mexican or Cajun versions (carbs provide energy for training)
• Post-workout meals: Classic or Teriyaki versions (fastest absorption for recovery)
• Regular dinners: Mediterranean or Lemon Herb versions (lighter, less heavy feeling)

Storage guidelines:

• Refrigerator: Stays fresh 4-5 days in airtight containers
• Freezer: Up to 3 months (rice texture changes very slightly but still perfectly good)

Weekly cost breakdown:

• Chicken: $12 (2 lbs × 4 recipes = 8 lbs total at $1.50 per pound)
• Rice in bulk: $2
• All vegetables and seasonings: $6
• Grand total: $20 for 16 complete meals = $1.25 per meal

Compare that to a $12 Chipotle bowl that has maybe 30g protein at best.

Similar time-saving efficiency to high protein baked oatmeal for maximizing your meal prep time investment.

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Common Mistakes That Cost Me Gains

Mistake 1: Not Eating Enough Per Serving

I made the recipe but only ate 4-6 oz of chicken instead of the full 8 oz. Then wondered why I wasn’t building any muscle. Weigh your food for the first few weeks. Yes, 8 oz of cooked chicken looks like a lot on the plate. That’s exactly how you get 45g of protein per meal.

Mistake 2: Using Chicken Thighs Instead of Breasts

I thought chicken thighs would be more flavorful and juicier. They were both those things. But they also have 60% more fat and 20% less protein than chicken breasts. The macros completely changed – I got only 32g protein and 18g fat per serving instead of 45g protein and 8g fat. That’s 13g less protein and 90 extra calories from fat in every single meal.

Mistake 3: Overcooking the Chicken Every Time

I cooked chicken until the internal temperature hit 180°F or higher because I was paranoid about food safety. Every piece was dry, rubbery, and honestly terrible to eat. Pull chicken at exactly 165°F internal temperature using a reliable meat thermometer. Carry-over cooking will raise the temperature another 5 degrees while it rests. I now pull at 160°F, let rest 5 minutes, and it hits perfect 165°F.

Mistake 4: Making Only One Recipe and Getting Bored

I made only the classic chicken and rice recipe. Ate it every single day for 2 solid weeks. Got so completely sick of it that I quit meal prep entirely and went back to eating randomly. Make 3-4 different recipe variations each week and rotate through different flavors. This single change prevented meal prep burnout completely.

Mistake 5: Not Seasoning the Rice Properly

I focused all my attention on seasoning the chicken perfectly but cooked the rice in plain water. The result was bland, boring rice that made the whole meal less enjoyable. Always cook rice in chicken broth instead of plain water and add salt. Huge flavor improvement for literally zero extra effort.

Mistake 6: Reheating in Microwave on Full High Power

I nuked chicken and rice on high power for 3 straight minutes. The chicken turned rubbery and the rice completely dried out. Reheat at 50% power for 2-3 minutes instead. Add one tablespoon of water or chicken broth to the container before reheating. Keeps absolutely everything moist and delicious.

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Frequently Asked Questions

How much chicken and rice should I eat per day to build muscle?

It depends entirely on your body weight and specific goals. Research suggests 0.7-1g protein per pound of body weight for optimal muscle building. For a 180-pound person, that means 126-180g protein daily. These recipes provide 45g each, so eating 2-3 servings daily gives you 90-135g from chicken and rice alone. Get your remaining protein from high protein breakfast options and snacks throughout the day.

Can I use brown rice instead of white rice?

Yes absolutely, but understand the trade-offs. Brown rice has more fiber (4g vs 1g per cup) and more micronutrients overall. However, it takes 45 minutes to cook instead of 20 minutes, and it’s much heavier in your stomach which can make it harder to eat enough total calories. For muscle building specifically, white rice is actually better immediately post-workout because faster digestion equals quicker glycogen replenishment. Brown rice works great for other meals throughout the day.

Is this good for weight loss or just muscle building?

Both, it completely depends on your portion sizes. For muscle building, use the full portions listed in recipes (1 cup rice, 8 oz chicken, 420-445 calories per serving). For weight loss, reduce rice to just ½ cup but keep chicken at full 8 oz. This gives you 320-370 calories per serving with the same 45g protein. The high protein keeps you incredibly full even while in a calorie deficit.

What vegetables should I add to these meals?

Any non-starchy vegetables work great. Best options include broccoli (which actually adds 3g protein per cup), green beans, asparagus, bell peppers, zucchini, and spinach. Add 1-2 cups of vegetables per serving. This adds volume, fiber, and micronutrients with minimal calories added.

Should I eat this before or after working out?

Both times work well, it depends on your specific timing. Pre-workout (2-3 hours before training): eat the full portion with rice to provide sustained energy. Post-workout (within 2 hours after training): eat the full portion – this is when I personally saw my absolute best muscle-building results. Your muscles are primed to absorb nutrients after training. Right before workout (within 30 minutes): definitely no, it’s way too heavy and you’ll feel sluggish.

Can I add more fat for extra calories if I’m trying to gain weight?

If you’re really struggling to gain weight, adding healthy fats helps. Easy additions include cooking rice in full-fat coconut milk (adds 10g fat per serving), using chicken thighs instead of breasts (adds 10g fat), adding half an avocado (adds 15g fat), or drizzling olive oil on the finished dish (adds 5g fat per teaspoon). During my personal bulking phase, I added ½ avocado to each serving which jumped calories from 420 to 535 and really helped me gain weight when I was stuck.

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Related Articles

Want more high-protein meal options? Our slow cooker high protein meals provide additional variety for your weekly meal prep rotation.

Looking for breakfast options? High protein breakfast recipes ensure you start every single day with adequate protein intake.

For complete nutrition understanding, check our high protein foods guide to learn about all your protein options beyond just chicken.

Understanding protein and muscle building science? The International Society of Sports Nutrition provides comprehensive research on optimal protein intake for athletes.

For general nutrition guidance and data, USDA’s FoodData Central offers detailed nutritional information for all foods.

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Start This Sunday

High protein chicken and rice completely transformed my physique.

No more spinning my wheels in the gym with zero visible results. No more wondering why I stay skinny despite training hard five days per week.

Just consistent muscle growth. Measurable strength increases. Visible muscle definition. Real progress I can see in the mirror and measure on the scale.

Here’s exactly what you do:

This Sunday, pick two recipes from this article. Make 8 total servings (4 servings of each recipe).

Monday morning, eat your first serving immediately post-workout. Notice how satisfied and full you feel for hours. Notice how the 45g of protein keeps you from getting hungry.

Track everything for two full weeks. Eat 2-3 servings daily, consistently hitting your protein target without even thinking about it.

Take measurements. Track your gym lifts. Take progress photos.

What happened to me personally:

After just two weeks, I felt noticeably stronger in the gym. My recovery between workouts improved dramatically.

After one full month, I’d gained 3 solid pounds. My arms looked visibly bigger in t-shirts.

After three months, I’d gained 8 pounds of pure muscle. People at work noticed and asked what I was doing differently.

The answer was incredibly simple: I finally started feeding my muscles properly and consistently.

You can train absolutely perfectly. You can sleep well. You can do everything else right in your fitness program.

But if you’re not eating enough protein consistently every single day, you simply will not build muscle. Your body has nothing to build with.

These six recipes make hitting your protein target completely effortless. No complicated thinking. No stressful meal planning. Just chicken, rice, and six different delicious ways to keep it interesting week after week.

Your muscles are literally waiting right now for the nutrients they desperately need to grow.

Make this Sunday the day you finally start giving them exactly what they need.

Your future muscular self will absolutely thank you.