High Mountain Signature · fitness
Fitness Bowls — 5 Days of Meal Prep
Five days of high-protein lunches from one Sunday cook session. Each bowl lands around 580 calories and 52g protein — the macros that build muscle without the bloat.
The Ranch Family
Ranch cooks · Northern Utah
The Story Behind It
Meal prep gets a bad rap because most people do it badly — overcooked chicken breast and steamed broccoli for five days straight. This is meal prep done right: bone-in chicken thighs roasted with crispy skin, jasmine rice cooked in bone broth, quick-pickled vegetables that hold their texture all week, and a sauce that gets better in the fridge. You'll look forward to Wednesday's lunch.
Fitness Bowls — 5 Days of Meal Prep
One Sunday cook, five high-protein lunches, zero compromise on flavor.
- Total90 minServings5DifficultyEasyVibeSunday batch cook for the work weekModefitness
Method
- 1
Brine the thighs (30 min) and quick-pickle the cucumbers
Whisk 4 cups water with 3 tbsp salt. Submerge the chicken thighs for 30 minutes (skin side down). Meanwhile, slice cucumbers thin into a mason jar. Whisk rice vinegar, sugar, 1 tsp salt, half the ginger. Pour over cucumbers, screw on the lid. Refrigerate. They'll be ready in an hour and hold all week.
- 2
Roast the chicken — high heat, skin up
Preheat oven to 425°F. Pat the brined thighs DRY (this is critical for crispy skin). Arrange on the sheet pan, skin-side up, spaced apart. Salt the skin lightly, crack pepper on top. Roast 30–35 minutes until the skin is deeply golden and the thickest part of the thigh reads 175°F.
- 3
Cook the rice in broth, not water
Rinse the jasmine rice in a fine-mesh strainer until the water runs clear. Combine with the bone broth in a saucepan. Bring to a boil, drop to lowest simmer, cover tightly, cook 18 minutes. Off heat, let sit covered 10 minutes. Fluff with a fork, drizzle with sesame oil.
- 4
Make the sauce while rice rests
Whisk together: remaining ginger, garlic, soy sauce, sriracha, juice of 2 limes, 2 tbsp water. Taste — adjust salt, lime, heat. This sauce gets better in the fridge for 4 days.
- 5
Portion the bowls
Divide the rice evenly across 5 containers. Slice or shred the chicken (with skin) and divide. Add a generous spoonful of pickled cucumbers to each. Sprinkle cilantro and scallions on top. Drizzle with sauce now if eating today, OR put sauce in small separate containers to add fresh each day.
- 6
Day-of: add avocado, reheat gently
Each morning, slice a fresh avocado into the bowl. Reheat in microwave 2 minutes covered with a damp paper towel. Drizzle remaining sauce. Squeeze fresh lime if you have one. Eat immediately.
Chef's Pro Tips
- →Cooking the rice in bone broth doubles the protein per serving and the flavor depth. Always do this.
- →Don't add the avocado in advance — it browns. Day-of only.
- →If you're hitting macro targets, weigh the chicken and rice portions on a kitchen scale. 'Eyeballed' meal prep portions are usually 20–30% off in either direction.
- →On Wednesday, drizzle each bowl with a hot toasted sesame oil to refresh the flavors. Tastes like a new meal.
Perfect Sides
Kimchi (store-bought is fine)
Add 2 tablespoons to each bowl day-of — fermented vegetables, more flavor, gut benefits.
Add fresh each day.
Soft-boiled egg
6-minute egg, halved, on top of the bowl for an extra 6g protein.
Boil a batch of 5 on Sunday with the rice, peel and store.
Pairings
non-alcoholic
Cold sparkling water with cucumber and mint
Clean palate, doesn't compete with the bowl.
non-alcoholic
Kombucha (ginger or yuzu flavor)
Probiotic, mildly tart, pairs with Asian flavors.
Shopping List
Your Pasture Raised Chicken Bundle is already in the fridge — this is for everything else.
produce
- · English cucumbers (2)
- · Fresh ginger (large knob)
- · Garlic head
- · Cilantro (1 bunch)
- · Scallions (1 bunch)
- · Limes (3)
- · Avocados (5)
- · Mint (small bunch, optional)
pantry
- · Jasmine rice (2 cups)
- · Bone broth (24 oz)
- · Toasted sesame oil
- · Rice vinegar
- · Soy sauce or tamari
- · Sriracha
- · Sugar
- · Diamond Crystal kosher salt
dairy
- · Pasture-raised eggs (5)
other
- · Kimchi (16 oz jar)
- · Kombucha (4 bottles)
Never think about this again
Cook it monthly, without ever running out of Pasture Raised Chicken Bundle.
Ranch Club members get a rotating specialty cut plus staples every month — a curated freezer, cooked with your Signature Recipes.
What's inside each month
- 22 lbs curated pasture-raised cuts$499 retail
- Unlimited Coach app + AI recipes$29/mo value
- Photo Coach vision analysis$19/mo value
- Personal meal planner$15/mo value
- Full Culinary Program access$25/mo value
- 10% off à la carte, forever~$30/mo value
- Free shipping, always~$15/mo value
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