If you’re tired of sad desk lunches but don’t want to spend your whole Sunday in the kitchen, these Honey Sesame Chicken Lunch Bowls are exactly what you need. They’re sweet, savoury, packed with protein, and — crucially — they hold up brilliantly in the fridge for four days.

From a nutrition standpoint, this bowl ticks a lot of boxes: lean protein from chicken breast, slow-release carbs from rice, fibre and micronutrients from broccoli and edamame, and healthy fats from sesame oil. It’s the kind of meal that keeps blood sugar stable and energy levels steady through the afternoon — no 3pm slump.

Prep: 10 mins  ·  Cook: 20 mins  ·  Serves: 4 bowls

Ingredients

• 600g chicken breast, cut into bite-sized pieces
• 3 tbsp soy sauce (or tamari for gluten-free)
• 2 tbsp honey
• 1 tbsp sesame oil
• 1 tbsp rice vinegar
• 2 garlic cloves, minced
• 1 tsp fresh ginger, grated
• 1 tsp cornstarch
• 1 tbsp sesame seeds, plus extra to serve
• 300g long-grain or jasmine rice
• 300g broccoli florets
• 150g frozen edamame, shelled
• 1 large carrot, julienned or grated
• 2 spring onions, sliced
• Sriracha or chilli flakes, to serve (optional)

Method

1. Cook the rice according to packet instructions — this can simmer away while you prepare everything else.
2. In a small bowl, whisk together the soy sauce, honey, sesame oil, rice vinegar, garlic, ginger, and cornstarch to make the sauce.
3. Heat a large non-stick pan or wok over medium-high heat with a splash of neutral oil. Add the chicken and cook for 5–6 minutes, stirring occasionally, until golden and cooked through.
4. Pour the sauce over the chicken and toss to coat. Cook for another 1–2 minutes until the sauce thickens and glazes the chicken. Sprinkle with sesame seeds.
5. While the chicken rests, steam or microwave the broccoli for 3–4 minutes until just tender. Cook the edamame according to packet instructions (usually 2–3 minutes in boiling water).
6. Divide the rice between four containers or bowls. Add a portion of honey sesame chicken, broccoli, edamame, and carrot to each. Top with spring onions, extra sesame seeds, and sriracha if desired.

Nutrition per serving

520 kcal  ·  45g protein  ·  55g carbs  ·  10g fat

Dietitian tips

• Store chicken and rice separately from the fresh vegetables to keep everything fresher for longer.
• Reheat in the microwave for 2 minutes, adding a small splash of water to loosen the rice.
• In a calorie deficit? Reduce the rice to 60g dry weight and bulk up with extra broccoli.

Most people are great at eating protein at dinner, but lunch is often where things fall apart. A sandwich, some crackers, maybe a yoghurt and then wondering why you’re raiding the biscuit tin at 3pm.

This bowl takes under 10 minutes, requires zero cooking, and hits around 42g of protein. The combination of cottage cheese and salmon gives you a complete amino acid profile, while the vegetables add fibre to slow digestion and keep you satisfied all afternoon.

Prep: 10 mins  ·  Cook: 0 mins  ·  Serves: 1 serving

Ingredients

• 150g cottage cheese
• 100g smoked salmon
• 2 rice cakes or 1 slice of sourdough
• ½ cucumber, sliced
• A handful of cherry tomatoes, halved
• Squeeze of lemon juice
• Salt and pepper
• Fresh dill or chives, to serve

Method

1. Spoon the cottage cheese into a bowl.
2. Layer the smoked salmon on top.
3. Add the sliced cucumber and cherry tomatoes.
4. Season with lemon juice, salt, and pepper.
5. Top with fresh dill or chives. Serve with rice cakes or sourdough on the side.

Nutrition per serving

420 kcal  ·  42g protein  ·  25g carbs  ·  14g fat

Dietitian tips

• Swap smoked salmon for canned tuna for a more budget-friendly option — same protein, different flavour.
• Add a drizzle of olive oil and a handful of capers to make it feel more like a proper meal.
• Works equally well as a light dinner or post-training meal.
• Easy to take in a tub to work or on the go.