High-protein bulk meal plan

Ingredients

• 4 large eggs
• 1.5 cups cooked white rice
• Pinch of salt
• Pinch of black pepper
• 1 tsp cooking oil (e.g., olive or vegetable)

Steps

1. If rice is not pre-cooked, cook 3/4 cup dry white rice according to package instructions to yield 1.5 cups cooked.
2. Heat cooking oil in a non-stick pan over medium heat.
3. Crack eggs into a bowl, add salt and pepper, and whisk until yolks and whites are fully combined.
4. Pour eggs into the hot pan and scramble, stirring gently until cooked through but still moist.
5. Serve scrambled eggs alongside the cooked rice.

Ingredients

• 8oz (225g) halal chicken breast
• 2 cups cooked white rice
• Pinch of salt
• Pinch of black pepper
• 1 tsp cooking oil (e.g., olive or vegetable)

Steps

1. If rice is not pre-cooked, cook 1 cup dry white rice according to package instructions to yield 2 cups cooked.
2. Pat chicken breast dry and season with salt and pepper.
3. Heat cooking oil in a large pan over medium-high heat.
4. Cook chicken breast for 5-7 minutes per side, or until cooked through and no longer pink inside. Alternatively, you can boil or bake the chicken.
5. Once cooked, slice or dice the chicken breast.
6. Serve the sliced chicken over the cooked white rice.

Ingredients

• 8oz (225g) halal chicken breast
• 2 cups cooked white rice
• 1 cup plain Greek yogurt
• Pinch of salt
• Pinch of black pepper
• 1 tsp cooking oil (e.g., olive or vegetable)

Steps

1. If rice is not pre-cooked, cook 1 cup dry white rice according to package instructions to yield 2 cups cooked.
2. Pat chicken breast dry and season with salt and pepper.
3. Heat cooking oil in a large pan over medium-high heat.
4. Cook chicken breast for 5-7 minutes per side, or until cooked through and no longer pink inside. Alternatively, you can boil or bake the chicken.
5. Once cooked, slice or dice the chicken breast.
6. Serve the sliced chicken over the cooked white rice, with the plain Greek yogurt on the side.