Man this recipe is too complicated to type out. I will do it next week. But basically you want a 2:1 ratio by weight of chicken to rice. Cut the chicken into bite sized chunks, marinade it Saturday night. I use this. Sunday, bake the chicken in cake pans (you should be able to see the bottom) for ~30 mins, take it out of the pan and keep the juice. Get a big pot and fill it like 2 inches from the top with water and whatever seasonings you want. I use Lawrys seasoned salt, a little brown sugar, and some cayenne pepper. Once it's boiling throw in your rice... keep it boiling and dont cover it. Watch it to make sure your water levels are good. Boil it for 20 mins, then throw in the chicken and boil it for another 10 mins. Get a big ass colander and drain it + let it air out for another 10 minutes. Then split it up evenly and store it. Cooked chicken is only good in the fridge for 48 hrs so freeze whatever you plan to eat after that amount of time, then thaw it the night before.
Last week and this week I did ~1/2 a lb of chicken with 1/4 lb of rice for each day... works out to ~850 calories... I might push that to 3/4 lb of chicken though. Macros per lb are ~1300kcal, ~100g protein, 150g carbs and 40g of fat but you can dial back the fat by trimming your chicken or using a different marinade. U hit that + a shake and like a little sandwich or something.... you will be good all day.
Last week and this week I did ~1/2 a lb of chicken with 1/4 lb of rice for each day... works out to ~850 calories... I might push that to 3/4 lb of chicken though. Macros per lb are ~1300kcal, ~100g protein, 150g carbs and 40g of fat but you can dial back the fat by trimming your chicken or using a different marinade. U hit that + a shake and like a little sandwich or something.... you will be good all day.
