Need high-protein fuel without wasting time in the kitchen? IFBB Pro Evan Centopani breaks down a simple recipe that delivers on macros and muscle—using nothing but a rice cooker. You’ll be in and out in under 60 minutes with solid, high-protein meals ready to go. Whether you’re prepping for the week or just too tired to cook a complicated meal, this one’s a set-it-and-forget-it staple that gets the job done.
What You’ll Need
Ingredients:
- 1 cup ginger rice
- 1.5–2 lbs boneless skinless chicken breast (sliced)
- Salt, pepper, ginger (grated), and garlic powder to taste
- 2 tbsp of olive oil
- 1 cup chicken broth or water
- Your favorite vegetables (Kale and peppers are good options)
- Optional: cooking spray
Gear:
- Rice cooker with “cook” mode
- Cutting board & knife
How To Make It
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Prep the Chicken:
Cut your chicken into bite-sized cubes. Season with salt, pepper, ginger (grated), and garlic powder
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Layer the Ingredients:
Add the rice to the cooker first, followed by the chicken, olive oil, vegetables (if using), and broth or water
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Let It Cook:
Close the lid, hit the cook button, and walk away. The rice cooker will take care of everything
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Stir & Serve:
Once it’s done, mix it all together and portion it out. You’ll have multiple meals packed with clean protein and complex carbs
Why It Works
This is a clean bulk staple—simple, effective, and made for lifters who eat with purpose.
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High Protein – Lean chicken keeps the muscle fed
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Complex Carbs – Rice to fuel recovery and performance
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Gut-Friendly – Easy to digest, even post-training
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Low Effort, No Mess – Minimal prep. Minimal cleanup. Maximum gains.
This is gym fuel made easy. Just protein, carbs, and zero excuses.
About The Author
Evan Centopani has been part of the ANIMAL team since 2006. Earning his IFBB professional status in 2007 at 25 years old, Evan is a 3x IFBB champion who has competed several times in the Arnold Classic and Mr. Olympia, generously sharing his extensive knowledge of fitness and nutrition with the Animal community.
