Hungry Nurse Meal Prep – Teriyaki Chicken & Broccoli

It can be difficult balancing shift work with maintaining a healthy, balanced diet. We all know that we should be eating healthily, but we so often go for the “easy” option. Time, cost and convenience are all reasons that nurses give for making choices that they know are not always beneficial.

We hear this and we have decided to try and help a little. The health and fitness industry have proven that “Meal Prep” is an effective way to maintain a healthy and balanced diet. You use some of your spare time to get ahead of the game and prepare food for when time is tight. We know that money can also be tight for nurses, so we will specifically chose recipes that can be cooked on a budget.

This recipe is super healthy & packs a punch in the flavour department.


  • 450 grams boneless skinless chicken breasts, cut into bite-sized pieces
  • salt and pepper
  • 1 tablespoon oil
  • Two handfuls of broccoli florets
  • 1 bell pepper sliced into strips
  • sesame seeds for garnish optional
  • 200 grams cooked brown rice
  • 4 meal prep containers
  • For the teriyaki sauce:
  • 60ml light soy sauce or 2 tablespoons dark soy
  • 2 tablespoons honey
  • 2 tablespoons rice wine vinegar
  • 1 tablespoon cornstarch
  • 1 clove garlic peeled and minced
  • 1/2 teaspoon sesame oil optional
  • 1/4 teaspoon ground ginger optional


  1. Heat a large pan to medium-high heat. Add chicken, season with salt and pepper and cook until no longer pink 2-3 minutes. 
  2. Whisk all the ingredients for the teriyaki sauce in a small bowl. 
  3. Add the teriyaki sauce to chicken and cook for 4-5 minutes or until sauce is thick.Remove chicken from heat. 
  4. Add the broccoli florets and bell pepper to the same pan. Stir fry for 2-3 minutes or until the bell pepper is slightly softened. 
  5. Divide the chicken and broccoli into 4 meal prep containers. Add 50 grams of brown rice into each container. Sprinkle with sesame seeds (optional) and cover. refrigerate for up to 4 days.