Fuel for the Soul

Nourish the Body, Nourish the Soul

Quick lunch

Meal made in minutes: Chicken & Brown Rice Bowl

Eating Healthy, Healthy Lifestyle, Healthy Recipe, Meal in Minutes, Nutrition, Quick lunch, Recipe, Simple MealskellypuryearComment

I love Sundays! For many, it is a day to rest and recover from the busy week; to spend time with family and friends; and a day to enjoy some "me time." But for some, it is a day that is full of honey-do lists and endless errands; full of catching up on the list of things you left un-done from the previous week; and a day spent trying to get ahead of the game at home or at the office. For me, Sundays consist of a little bit of both - spending time with my husband and in-laws mixed in with endless chores around the house, running errands, and prepping for the week ahead. The day passes by so quickly and before I know it, it's nearing 9:00 pm and I still need to prepare my meals for the next few days. When I am short on time (which happens more often than not) my go-to meal is some variation of a Brown Rice Bowl - a super easy way to combine your favorite foods in one bowl to take to work with you for lunch or to have ready when you come home for dinner. On the menu for this Monday is one of my favorite bowls - the Chicken and Brown Rice Bowl - full of lean protein, healthy fats, complex carbohydrates, and colorful vegetables!

chicken bowl

This meal (inspired by one of our favorite South Tampa restaurants, Ciccio's) is not only super easy to make, but it is loaded with nutrients and long-lasting energy! All you have to do is a little prep work the night before and you will have a meal made in minutes that will be sure to satisfy :-)


  • 1/2 cup brown rice
  • 1-2 cups mixed greens
  • 4 oz cooked chicken breast meat (from a rotisserie chicken or grilled chicken breast)
  • 1/4 cup guacamole (1 single-serve guacamole packet)
  • 1-2 tbsp balsamic & olive oil dressing


  1. Boil or steam brown rice (as instructed) I used Minute Rice and boiled 1 cup of rice for 5 minutes. I saved the rest for leftovers.
  2. While rice is cooking, remove (4 oz) chicken breast and chop into smaller pieces. I used a rotisserie chicken, but grilled or baked chicken breast is fine too). 
  3. Once rice is cooked and cooled, place 1/2 cup into a Tupperware bowl and top with mixed greens, and chopped chicken breast.
  4. Add guacamole and dressing right before serving and enjoy!

I typically eat this quick meal for lunch and take the Tupperware with me on-the-go. I recommend waiting to add the guacamole and dressing until you are ready to eat to prevent the greens from getting soggy and the guacamole from turning brown.

This is such a quick and versatile meal! You can really use any lean protein and any other vegetable your heart desires for this bowl, you just need to do a little planning and prepping the night before!

Here are some variations of the Rice Bowl for substitution ideas and inspiration:

Chicken buritto bowl

(Chicken Burrito Bowl: with brown rice, spinach, grilled chicken breast, grape tomatoes, salsa, avocado, and 1 hard-boiled egg) Chicken green bean bowl

(Lighter Chicken Bowl: with mixed greens, steamed green beans, grilled chicken breast, grape tomatoes, and balsamic dressing)

Here are some tips for the planning and prepping:

  • Buy a rotisserie chicken from the grocery store when you do your weekly food shopping or bake a couple chicken breasts on Sunday evening for the beginning of the week.
  • Use Minute brown rice, steam-able rice bags for the microwave, or boil a batch of rice on Sundays to use as leftovers for the next few days.
  • Look for single-serve guacamole packets (such as Wholly Guacamole)  and pour your salad dressing in small Tupperware container for on-the-go convenience.

Bon appetit!


Meals made in minutes: Super Easy Tuna Salad

Eating Healthy, Gluten Free, Healthy Lifestyle, Healthy Recipe, Meal in Minutes, Nutrition, Quick lunch, Recipe, Simple MealskellypuryearComment

Monday means the beginning of the busy work-week and the beginning of "not having enough time" to prepare a healthy meal during the day! For those of you who feel the same way, have no fear! Come HERE every Monday to find a super easy and nutritious recipe for a meal made in minutes!  That's right, every Sunday evening I will post a new recipe for one of my favorite meals that can be made in minutes! Make this meal Sunday night to take into work with you on Monday for a healthy lunch or wait until you come home from work and whip up this meal for a super easy dinner!

Today's Meal Made in Minutes: Super Easy Tuna Salad

Winning Combo Tuna Salad(Proof that even a "novice chef" can make this meal!)

What you will need:

  • Two cups of your favorite mixed greens (I used Fresh Express Mixed Greens)
  • 1 single serve pouch of StarKist Low Sodium Chunk Light Tuna (2.6 oz)
  • 1 single serve Wholly Guacamole mini cup
  • 2 Tbsp plain non-fat Greek Yogurt (I used Oikos Greek Yogurt)
  • 1/4th cup cherry tomatoes (sliced in half)
  • 1/2 whole wheat tortilla wrap or Lavash bread (I used Sami's Bakery Millet & Flax Lavash)
  • 2 tbsp Balsamic Vinaigrette salad dressing
  • Red chili flakes and black pepper to taste

How to prepare it:

  • Mix the tuna with the guacamole and Greek yogurt in a small bowl, add in the chili flakes and pepper (to taste) and stir to completely combine all ingredients
  • In a serving bowl, place mixed greens and tomatoes in the bottom of the bowl and pour 1 tbsp balsmic vinaigrette on top
  • Top the mixed greens with tuna salad and pour remaining 1 tbsp dressing over the tuna
  • Serve with 1/2 tortilla or Lavash and dig in!

This meal provides all three macro-nutrients - complex carbohydrates, lean protein, and healthy fats (known as "the winning combos") - with tons of antioxidants for long lasting energy to get you through the long work day!

For a variation of this Super Easy Tuna Salad, try adding in some baby carrots for extra antioxidants! Go ahead, have fun with your food!

Tuna Salad w carrotsThat's really all there is to it! A healthy meal made in minutes that doesn't skimp out on nutrients or taste!