Grilled Chicken, Rice & Broccoli Recipe (485 Cal, 48g Protein) | Eati
Grilled Chicken, Rice & Broccoli is a high-protein meal delivering 48g of protein and 485 calories per serving — designed for muscle building and fat loss. With 6g of fat and 55g of carbohydrates, it fits comfortably into any macro-tracked eating plan. Log it in Eati to track your macros automatically and stay on target.
Ingredients
- 200g boneless skinless chicken breast - 120g cooked white or brown rice (about 50g dry) - 200g broccoli florets - 1 tsp olive oil - Salt, pepper, garlic powder, paprika - Lemon wedge to serve
Instructions
1. Pound chicken breast to even thickness. Season with salt, pepper, garlic powder, and paprika. 2. Heat a grill pan over medium-high heat. Brush with olive oil. 3. Grill chicken 5–6 minutes per side until internal temperature reaches 74°C / 165°F. 4. While chicken grills, steam or microwave broccoli 3–4 minutes until bright green and tender-crisp. 5. Cook rice according to packet directions (or use pre-cooked rice for speed). 6. Slice chicken and plate with rice and broccoli. Squeeze lemon over the top. 7. Log the full meal in Eati — tap the camera or type 'chicken breast 200g, white rice 120g, broccoli 200g' to get macros instantly.
Calories, Protein, Fat & Carbs
Per serving (estimated): Calories: 485 kcal Protein: 48g Fat: 6g Carbohydrates: 55g Macro split: 40% protein / 11% fat / 45% carbs Protein per 100 calories: 9.9g Note: values are estimates based on typical ingredient weights. Log exact portions in Eati for precise tracking — the app calculates macros automatically from your description or a barcode scan.
Why Grilled Chicken, Rice & Broccoli Works for Muscle Gain and Weight Loss
Grilled chicken, rice, and broccoli has earned its place as the flagship muscle-building meal for good reason — it checks every nutritional box simultaneously. Macro breakdown (estimated): • 485 calories • 48g protein • 6g fat • 55g carbohydrates Chicken breast is one of the leanest complete proteins available: ~31g protein per 100g with under 4g fat. A 200g serving covers 97% of your protein needs for this meal window with minimal fat overhead, leaving room for the carbs that fuel recovery. Rice is the performance carb: Cooked white rice digests quickly, replenishing muscle glycogen within 2 hours of training. Brown rice adds fiber and a lower glycemic index for slower energy release — use white rice post-workout, brown rice earlier in the day. Broccoli earns its volume: 200g of broccoli adds 5g of fiber, vitamins C and K, and 4g of plant-based protein for just 70 calories. The fiber slows gastric emptying, extending fullness between meals. For personalized calorie targets, use our TDEE calculator and calorie calculator.
Variations and Serving Ideas
1. Teriyaki chicken (540 cal, 48g protein): brush chicken with low-sodium teriyaki sauce in the last 2 minutes of grilling. 2. Mexican bowl (510 cal, 50g protein): swap rice for cauliflower rice, add black beans, salsa, jalapeño. 3. Meal prep bowl (same macros): cook 4 chicken breasts, 500g rice, 800g broccoli on Sunday. Divide into 4 containers. 4. Low-carb version (330 cal, 48g protein): replace rice with 300g riced cauliflower. 5. High-carb performance day (620 cal, 48g protein): increase rice to 180g cooked.
Meal Prep, Storage & Time-Saving Tips
This is the king of meal-prep dishes. Here's a 4-serving batch system: Sunday prep (45 minutes covers the full week): • Season and grill 4 chicken breasts (800g total). Cool and slice. Store in fridge up to 4 days. • Cook 200g dry rice, portion into 4 containers (120g cooked each). • Steam 800g broccoli, divide equally. • Assemble 4 containers. Label with macros. Storage: 4 days refrigerated. Reheat in microwave 2 minutes. Freeze-ahead option: freeze cooked chicken and rice separately. Defrost overnight. Do not freeze broccoli (texture degrades).
Track the exact macros for Grilled Chicken, Rice & Broccoli in Eati — type what you ate or snap a photo and let the app calculate protein, calories, fat, and carbs instantly.
Download EatiConclusion
Grilled Chicken, Rice & Broccoli delivers 48g of protein in 485 calories — a macro profile that makes it one of the most effective dishes for body recomposition. Add it to your weekly rotation, track each serving in Eati, and let consistent protein intake do the work.
Frequently Asked Questions
How many calories in grilled chicken with rice and broccoli?
About 485 calories for a standard serving of 200g chicken breast, 120g cooked rice, and 200g broccoli with 1 tsp olive oil. This delivers 48g of protein, 55g of carbs, and 6g of fat.
Is chicken, rice, and broccoli good for muscle building?
Yes — it's one of the most effective combinations for muscle building. Chicken provides 48g of complete protein per serving, rice replenishes muscle glycogen post-workout, and broccoli adds micronutrients and fiber without meaningfully raising calories.
Can I eat chicken, rice, and broccoli every day for fat loss?
Yes, provided you're in an overall calorie deficit. At 485 calories with 48g protein, it fits easily into a 1,600–2,200 calorie fat-loss plan. Vary the seasoning and add different vegetables to prevent boredom.
White rice or brown rice — which is better for muscle gain?
Both work. White rice is absorbed faster, making it better immediately post-workout. Brown rice has more fiber and a lower glycemic index, making it better for earlier meals. The calorie and carb count is nearly identical.
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