A simple bowl that keeps you feeling steady
This is one of those dinners that doesn’t look like much on paper, but once you’re eating it, you remember why it works. It’s balanced, filling, and very easy to pull together — especially on nights when you don’t want to think too hard about food but still want to eat properly.
Warm chicken, fluffy brown rice, creamy avocado, and a pile of vegetables all in one bowl. Nothing flashy. Nothing fussy. Just a combination that supports energy, keeps hunger at bay, and feels kind to your body without trying to be impressive.
It’s also a great reminder that bowls don’t have to be trendy to be useful.
Why this meal works
This dinner keeps things calm and consistent:
- Chicken provides reliable protein to support muscle and recovery
- Avocado adds healthy fats that help with fullness and flavour
- Brown rice offers slow-release energy, not a quick spike
- Vegetables bring fibre and balance to the bowl
It’s particularly good if you’ve had a busy day and want dinner to carry you through the evening without a crash.
Nutritional highlights (the no-fuss version)
- ✔ Protein to support muscle maintenance
- ✔ Healthy fats for satiety and balance
- ✔ Fibre-rich vegetables for digestion
- ✔ A steady, well-rounded bowl that’s easy to repeat
Ingredients (single serve)
- 1 small chicken breast or thigh (skin removed), cooked and sliced
- ½ cup cooked brown rice
- ½ ripe avocado, sliced
- 1–2 cups mixed vegetables (spinach, cucumber, tomato, capsicum, or leftover roast veg)
- Olive oil
- Salt and pepper
- Optional: lemon juice, herbs, or a small spoon of yoghurt
How to make it
- Cook the chicken
Season the chicken lightly with salt and pepper.
Cook in a pan with a little olive oil over medium heat until cooked through and golden.
Rest briefly, then slice. - Warm the rice
Gently reheat the brown rice if needed, or use freshly cooked rice. - Prepare the vegetables
Wash and chop any fresh vegetables. If using leafy greens, they can go in raw or lightly wilted. - Assemble the bowl
Add the rice to a bowl, top with chicken, avocado, and vegetables. - Finish
Drizzle with olive oil, add lemon juice if using, and season lightly.
Easy swaps & variations
- Lower-carb option:
Reduce the rice portion and add extra vegetables or leafy greens. - No avocado?
A drizzle of olive oil or a few nuts works just as well. - Protein swaps:
Turkey, grilled tofu, or leftover roast chicken all fit nicely. - Flavour boost:
A spoon of hummus or tzatziki adds interest without much effort.
Storage & reheating tips
- Leftovers:
Store components separately if possible, in airtight containers for up to 2 days. - Reheating:
Reheat chicken and rice gently; add avocado fresh when serving. - Plan4One tip:
This is a great way to use up leftover cooked chicken or vegetables from earlier in the week.
A bowl you can rely on
This isn’t a dinner that demands attention — it just quietly does what it’s meant to do. It keeps you fed, steady, and satisfied, without leaving you rummaging for snacks an hour later.
If you make it once, chances are you’ll keep coming back to it in slightly different forms — which is usually the sign a recipe’s doing its job.
