Matt
@drmattcooks • 176,300 subscribers
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🍗 Chicken, Broccoli, & Rice Bowls 🥦🍚 Easy 4-day meal prep that’s high-protein, flavorful, and anything but boring! This is one of my favorite ways to elevate classic chicken, broccoli, and rice. Juicy blackened chicken, broccoli sautéed in the same pan, fluffy bone broth rice, and a creamy sweet & spicy mayo sauce make this a meal you’ll actually look forward to eating. 🔥 Macros: ~610 cal, 53g P, 41g C, 24g F 🍽️ Total Servings: 4 🍴 Serving Size: 150g bone broth rice, 170g chicken, 100g broccoli, ~2 tbsp sauce ⏲️ Cooking Time: 35 min Full recipe and macros on my Provecho site! Link in bio! ➡️ Save this for your next meal prep, and follow to see more doctor dad meals that actually work! Would you eat this for 4 days straight? 👇 #mealprep #easyrecipes #food #cooking #healthyfood
Matt1,400,000 просмотров • 3 месяцев назад
Ground Beef & Sweet Potato Bowls 🥩🍠🌿 These are one of those simple meal preps with elevated flavor. Smoky seasoned ground beef, roasted asparagus, caramelized sweet potatoes, and a drizzle of hot honey to bring everything together. 🔥 Macros: 520 cal, 40g P, 51g C, 19g F 🍽️ Total Servings: 4 🍴 Serving Size: 1 whole sweet potato, ¼ cooked ground beef, ¼ roasted asparagus, 2 tsp hot honey ⏲️ Cooking Time: 30 min Full recipe and macros on my Provecho site! Link in bio! #mealprep #food #cooking #easyrecipes #healthyfood
Matt604,800 просмотров • 1 месяц назад
Chipotle Chicken Sweet Potato Bowls with a Fire-Roasted Corn and Black Bean Salad 🍗🍠🌽 A quick and easy chipotle chicken bowl recipe that is packed with flavor and protein! I use pre-made chipotle seasoning, but you can use any store bought or homemade taco seasoning. The fire-roasted corn adds so much flavor, and this is one of my favorite bowl recipes yet! Enjoy! Servings: 4 Serving Size: 125g sweet potato, 150g grilled chicken, 150g corn/black bean salad, 2 tbs sauce Macros per Serving: 638 cal, 46g P, 48g C, 32g F Price per Serving: $4.50 Estimated Cook Time: 60 min Easy Chipotle Chicken 🍗 Ingredients: -2 lbs chicken thigh, boneless and skinless -1 tbs Chipotle or taco seasoning of choice -2 tsp olive oil Instructions: -add ingredients into a large bowl; mix well -grill at 400°F for 5 minutes per side until internal temp is 165°F -rest for 10 minutes before cutting into bite-sized pieces Roasted Sweet Potatoes 🍠 Ingredients: -3 medium sweet potatoes -2 tsp olive oil -1/2 tsp garlic powder -1/2 tsp onion powder -1/2 tsp smoked paprika -1/2 salt -1/2 pepper Instructions: -add ingredients into a large bowl; mix well -spread potatoes out on a baking sheet -roast at 400°F for 30 minutes until tender Fire-Roasted Corn and Black Bean Salad 🌽 Ingredients: -4 ears of corn -1 can unsalted black beans, rinsed -1 bell pepper, small diced -1 red onion, small diced -1 jalapeño, small diced -1/2 cup finely chopped cilantro -2 tsp olive oil -salt and pepper -juice of 2 limes Instructions: -drizzle corn with oil; season with salt and pepper -grill corn at 400°F for 2 minutes per side until golden and charred -cut corn off the cob and add into a large bowl with the rest of the ingredients listed -mix well and add salt to taste Spicy Lime Mayo Sauce 🌶️ Ingredients: -1 cup Greek yogurt or mayo -1 tbs hot sauce of choice (I use Valentina‘s) -1/2 tsp garlic powder -juice of half a lime or lemon Instructions: -add ingredients into a small bowl and whisk together until smooth #chipotle #chicken #chickenrecipes #mealprep #easyrecipes #mealideas #lunch #grilling #food #foodie #homecook #macros #eatclean #healthyfood
Matt1,500,000 просмотров • 1 год назад
Loaded Taco Beef Bowls 🌮🥩🍚 Easy meal prep that’s high-protein, flavorful, and tastes way better than boring meal prep! Browned taco-seasoned beef, black beans and corn over fluffy rice cooked in chicken bone broth, then finished with fresh pico, guacamole, and a creamy spicy lime sauce. 🙌 This is the kind of meal prep I can actually eat all week without getting tired of it. 🔥 Macros: 655 cal, 40g P, 60g C, 28g F 🍽️ Total Servings: 5 🍴 Serving Size: 150g cooked rice, 240g taco beef mixture, 45g pico de gallo, 45g guacamole, 30g creamy spicy lime sauce ⏲️ Cooking Time: 30 min Full recipe and macros on my Provecho site! Link in bio! #mealprep #easyrecipes #food #cooking #healthyfood
Matt98,700 просмотров • 3 месяцев назад
Lemon Pepper Chicken & Sweet Potato Bowls 🍋 🍗🍠 Easy high-protein meal prep that actually tastes fresh and flavorful all week. These bowls have juicy lemon pepper chicken, roasted sweet potatoes with caramelized edges, broccoli, and a creamy lemon garlic sauce over the top. 🔥 Macros: 550cal, 49g P, 35g C, 12g F 🍽️ Total Servings: 4 🍴 Serving Size: 150g cooked chicken, half of a sweet potato, 50g broccoli, 2 tbs lemon garlic sauce ⏲️ Cooking Time: 40 min 🛒 Ingredients: Chicken: -2 lbs chicken breast tenderloins -oil spray -1 tbsp lemon pepper seasoning -1 tsp garlic powder Potatoes: -2 large sweet potatoes, halved -oil spray -salt and pepper Veggies: -2 large broccoli heads, cut to florets -oil spray -salt and pepper Creamy Lemon Garlic Sauce: -1/2 cup Greek yogurt -juice of half a lemon -1 tsp minced garlic -1 tsp honey -black pepper -salt 📋 Instructions: -spray sweet potatoes and broccoli with oil, season, and roast at 400F until caramelized and tender -remove tendon from chicken, season, spray with oil, and air fry at 400F for about 13 min until golden and juicy -mix together sauce ingredients -build bowls and drizzle sauce over top ➡️ Save this for your next busy week meal prep! #mealprep #easyrecipes #recipes #food #cooking
Matt125,100 просмотров • 5 месяцев назад
Chipotle Chicken Sweet Potato Bowls 🍗🍠 Sharing this recipe for your next meal prep! Thank you Vakuen for these vacuum-sealed containers that will keep these meals fresh and flavorful for the entire week! These containers help limit waste while maximizing convenience! I love that they are also microwave, dishwasher, and freezer safe. Servings: 6 Macros per Serving: 650 cal, 50g P, 31g F, 48g C Chipotle Chicken 🍗 -2 lbs chicken thighs, boneless and skinless -1 can chipotle peppers in adobo sauce -3 tbs avocado oil -1 tbs onion powder -1 tbs garlic powder -1 tbs ground cumin -1 tbs smoked paprika -1 tbs dried oregano -2 tsp salt -2 tsp pepper Instructions: -add chicken to a bowl with everything listed; mix well -marinate for at least 2 hours -bake on a wired rack at 400F for 30 min, then broil on high for 5 min until internal temp is 165F -rest for 10 min before cutting Roasted Sweet Potatoes 🍠 Ingredients: -3 large sweet potatoes, dice into small 1/2” cubes -3 tbs olive oil -1 tbs onion powder -1 tbs garlic powder -1 tbs smoked paprika -2 tsp salt -2 tsp pepper Instructions: -add diced sweet potatoes into large bowl with oil and spices; mix well -air fry at 400F for 20 min until tender Peppers & Onions 🫑 -2 bell peppers, thinly sliced -1 red onion, thinly sliced -2 tbs avocado oil -1 tsp dried oregano -1 tsp salt -1 tsp pepper Instructions: -add everything to a bowl; mix well -sauté in a pan on high for 8 min until tender Black Beans and Corn 🫘🌽 Ingredients: -1 can yellow corn -1 can black beans -1 small can diced green chilis -1 cup water -2 tsp onion powder -2 tsp garlic powder -2 tsp paprika -2 tsp ground cumin -2 tsp dried oregano -1 tsp salt -1 tsp black pepper Instructions: -add ingredients into a pot, mix well, cover, and simmer for 10 min until tender Spicy Lime Mayo 🌶️ Ingredients: -1/4 cup mayo -hot sauce of your choice -juice of half a lime Instructions: -add above ingredients into a bowl and whisk together well #mealprep #chipotle #chicken #chickenrecipes #mealprepping #vakuen #mealplan #healthyfood #cleaneating #recipes #food #cooking #protein #foodie #homecook
Matt441,200 просмотров • 2 лет назад
Garlic & Herb Chicken and Zucchini Rice Bowls 🍗🌿🍚 Tired of boring chicken and rice? These garlic and herb chicken bowls are packed with juicy, perfectly seasoned chicken thighs, seared zucchini, sweet onions, fluffy bone broth rice, and a creamy garlic herb ranch sauce! 🔥 Macros: 595 cal, 46g P, 48g C, 24g F 🍽️ Total Servings: 5 🍴 Serving Size: 1/5 of the chicken and veggie mix, 150g cooked rice, 2 tbsp sauce ⏲️ Cooking Time: 40 min 🍗 Garlic & Herb Chicken and Zucchini * 2 lbs boneless, skinless chicken thighs, cut into 1-inch chunks * 2 large zucchinis, quartered and sliced into ¼-inch pieces * 1 large sweet onion, large diced * 1 tbsp olive oil * 1 tsp salt * 1 tsp black pepper * 1 tbsp onion powder * 1 tbsp garlic powder * 1 tbsp smoked paprika * 1 tsp dried thyme * 1 tsp dried rosemary * 1 tsp lemon pepper seasoning 🍚 Chicken Bone Broth Rice * 1½ cups white rice, rinsed * 2½ cups Kettle & Fire chicken bone broth 🥣 Creamy Garlic Herb Ranch Sauce * ½ cup (120g) plain Greek yogurt * 2 tbsp mayonnaise * Juice of ½ lemon * 1-2 tsp ranch seasoning 📝 Instructions 1️⃣ Add the diced chicken thighs, zucchini, and sweet onion to a large bowl. Drizzle with oil, add seasonings, and toss until evenly coated. 2️⃣ Spread mixture on a flat-top griddle over medium-high heat and cook until the chicken is browned and cooked through and the vegetables are tender. Alternative cooking methods: * Oven: Roast at 400°F for approximately 30 min. * Air fryer: Cook at 400°F for approximately 20 min. 3️⃣ Combine rinsed rice and chicken bone broth in a covered pot. Bring to a simmer, reduce heat to low, and cook for ~20 min until the liquid is absorbed and the rice is fluffy. Alternatively, use a rice cooker. 4️⃣ Whisk together Greek yogurt, mayo, lime juice, and ranch seasoning until smooth. Add a splash of water if needed to thin. 5️⃣ Build the bowls and top with the sauce. ➡️ Want more recipes like this? Check the recipe link in my bio! 📌 Save this recipe for your next meal prep, send it to someone who loves chicken and rice, and follow @drmattcooks for more easy, high-protein meals! #mealprep #protein #recipes #food #cooking
Matt11,800 просмотров • 17 дней назад
Chicken and Broccoli Sweet Potato Bowls 🍗🥦🍠 Sharing a healthy and high-protein recipe that is packed with flavor! This is a quick and easy recipe for meal prep or a weeknight dinner. This garlic thyme chicken has been a staple for me. The roasted broccoli adds a nutty flavor, and the sweet potatoes make it a filling meal. Definitely one of my favorite combos! Enjoy! Servings: 4 Serving Size: 150g potatoes, 50g broccoli, 150g cooked chicken Macros per Serving: 487 cal, 48g P, 35g C, 16g F Price per Serving: $3.75 Estimated Cook Time: 45 min Garlic Thyme Chicken 🍗 Ingredients: -2 lbs chicken breasts -2 tsp olive oil + 1 tbs for cooking -2 tsp onion powder -2 tsp garlic powder -2 tsp smoked paprika -2 tsp dried thyme -1 tsp salt -1 tsp pepper Instructions: -filet the chicken breast into two thin and even pieces, then gently score both sides -drizzle and rub in oil, season both sides with spices above, and pat it all in -flip the chicken over and repeat -set a cast iron skillet on medium-high heat and add 1 tbs oil -add in chicken without overcrowding and sear one side for 3-4 min until it turns white up the edges -flip over and cook for 2-3 min until internal temp is ~160-165F (71-74C); aim to pull the chicken off at 160F/71C for maximal tenderness and to avoid overcooking -allow the chicken to rest on a tray or plate for 10 min before cutting into bite-sized pieces Roasted Broccoli 🥦 Ingredients: -1 large head of broccoli, cut to small florets -2 tsp olive oil -1 tsp salt -1 tsp pepper Instructions: -add into a large bowl with oil, salt, and pepper; mix well and place onto a baking sheet -roast at 400F for about 30 min until crisp Roasted Sweet Potatoes 🍠 Ingredients: -3 medium sweet potatoes, cut to 1/2” pieces -2 tsp olive oil -1 tsp salt -1 tsp pepper Instructions: -add into a large bowl with oil, salt, and pepper; mix well and place onto a baking sheet -roast at 400F for about 30 min until tender #mealprep #chicken #chickenrecipes #mealprepping #broccoli #lunch #cooking #chickenrecipes #easyrecipes #recipes #sweetpotatoes #healthyfood #quickmeals #protein #macros #simplefood #food #foodie #homechef
Matt169,500 просмотров • 1 год назад
🌶️ Chipotle Chicken Bowls 🍗 This meal prep is seriously underrated. Juicy chipotle chicken, smoky slow-cooked black beans, charred corn, and fluffy rice cooked in chicken bone broth come together for one of my favorite high-protein meal preps. 🔥 Macros: 590 cal, 47g Protein, 42g Carbs, 17g Fat 🍽️ Total Servings: 5 🍴 Serving Size: 150g cooked rice, 175g cooked chicken, 100g black beans, 75g charred corn ⏲️ Cooking Time: 35 minutes (plus overnight beans) The full recipe and macros on my recipe website! #mealprep #easyrecipes #recipes #food #cooking
Matt16,900 просмотров • 4 месяцев назад
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