Chicken and rice is notorious for being a "diet meal." It's often hated on for being bland in taste and boring in texture. But before you put the kibosh on chicken and rice, take a minute to realize the full potential of this duo.

With just two main components, chicken and rice can easily be made in advance and transported. You don't need to eat it hot, and it will never get soggy. If you're new to meal prep, you'll quickly learn that not everything you make will stay fresh throughout the week, especially fresh vegetables. Unlike leafy greens and other veggies, chicken and rice won't only last you throughout the week, but you can also freeze leftovers for future meals.

#SpoonTip: There are plenty of vegetables in these recipes, but they're cooked in the main dish so they won't go bad throughout the week. 

More than that, there are so many ways to spruce up this quick and easy meal. Listed below are 10 ways to make chicken and rice meal prep your new go-to lunch or dinner.

1. Chinese Chicken Fried Rice

Everyone loves a good Chinese takeout meal, but making it at home is so simple and is way healthier than takeout. This fried rice dish can be made in just 15 minutes with a short list of ingredients that you probably already have in your house. This recipe has four servings and can easily be increased with more seasonings, rice, and chicken.

This meal prep lunch tastes great reheated, and as it sits in your fridge the flavors will intensify and become even more delicious. Just put some chicken and rice in a container (a mason jar would be perfect) with an extra packet of soy sauce and some chopsticks, and you're ready to go. 

2. Teriyaki Chicken and Rice

broccoli, chicken, sauce, teriyaki
Claudia Karademas

Another Asian-inspired meal that can be made in just 15 minutes, this dish will satisfy any cravings you may have for greasy Chinese food. With added broccoli for fiber and good for you nutrients, this chicken and rice dish is anything but boring—all it needs is chopsticks and a fortune cookie.

This recipe makes nearly two pounds of chicken. However, you can pack however much chicken and rice you'd like into individual containers, and then use the leftovers to make some chicken pot stickers for dinner.

3. Slow Cooker Honey Garlic Chicken and Rice

vegetable, meat, rice, pork, beef, sauce
George Farah

Slow cookers are a mea prepper's best friend. All you have to do is throw some ingredients into the pot, and after a few hours, you're left with an amazing sweet and spicy shredded chicken. Simply spoon rice into individual portions and top with the shredded chicken and sauce for a lunch you'll never tire of. If you're feeling extra, add a side of steamed green beans for a healthy pop of color.

One batch of this recipe will make two week's worth of food. Simply freeze next week's batch, thaw during the day on Sunday, and portion out for the next week on Sunday night. Better yet, if you have enough containers, you can freeze the individual meals.

#SpoonTip: When freezing meal prep entrees, portion out each serving into an airtight container. When ready to eat, place in the fridge until thawed and then reheat it in the microwave. 

4. Chicken and Rice Burrito Bowl

For a Mexican twist on a classic chicken and rice meal, all you need are a couple of simple ingredients and lots of spices. You can even customize all the toppings to your liking to make a slightly different meal prep burrito bowl every time. The recipe makes four servings. You can either stretch out an extra meal or toss in a bit more rice and chicken to make enough for the entire week.

#SpoonTip: This recipe features a creamy chipotle sauce to drizzle on your burrito bowls. Pack the sauce in a separately sealed cup and enjoy when you're ready to eat.

5. Italian Chicken and Rice

This Italian chicken and rice dish has all the flavors of your favorite Italian meals. Made with just five ingredients, anyone can easily make and prep this meal for the week. Pack with a side salad for some extra veggies and deliciousness. The recipe makes three serving, but you can easily double it for six meals. You can make five lunches and one dinner, or freeze a meal for next week.

6. One Pot Spanish Chicken and Rice

Spanish chicken and rice, also known as arroz con pollo, is a classic dish made with peppers, tomatoes, olives, and tons of other flavorful ingredients. This meal is perfect to prep for the week because it covers all the bases: chicken for protein, rice for carbohydrates, and tons of veggies for #health. This recipe only makes four servings, but it can be doubled.

7. Chicken and Rice Casserole 

If you're ever craving comfort food, this cheesy chicken and rice casserole is for you. Filled with broccoli, brown rice, chicken, and cheese, this dish is perfect for winter lunches or dinners when you want something hearty and satisfying. The recipe serves eight. Its ingredients make it perfect to be frozen and thawed for those days you don't have time to make an entire meal from start to finish.

8. Greek Chicken Gyro Skillet

This Greek recipe is packed with veggies, chicken, rice, and feta cheese for a well-balanced meal. This dish has all bases covered, including protein, carbohydrates, dairy, and veggies, making it a perfect lunch to bring with you to school or work. 

#SpoonTip: Store the toppings separately from the chicken and rice base. This will keep the tomatoes and cucumbers fresh, and will prevent the rice from getting soggy.

9. Chicken Tikka Masala 

Indian food can seem daunting to make yourself, but with this easy slow cooker recipe, all you need is 30 minutes and a few key ingredients. Cook up some rice to serve it with for a simple, but flavorful meal prep lunch or dinner. Double this recipe for eight full meals (you can easily freeze one for later).

10. Chicken Bacon Ranch Casserole

This sounds like a meal prepper's dream, right? Everything is better with ranch, and this casserole is no exception. In just an hour, you can whip up this delicious meal that's perfect for packing in a lunch box. This might not be the healthiest of meals listed, but it definitely wins for most delicious. Serve with some steamed broccoli for a balanced meal.

Chicken and rice meal prep doesn't have to be boring, and these simple recipes prove it. If you're craving extra veggies, roast some vegetables to go with your meal prep. Remember, this is your meal prep, so you can add any additional sides you want to round out your meals.