Chicken Tikka Bowl

India's meal-prep king: yogurt-marinated chicken breast charred tikka-style and piled over brown rice with blistered peppers — no naan required. Nearly 50g protein with substantial carbs, this is a textbook muscle-gain lunch or post-workout meal rather than a light cutting plate.

Ingredients

• 150g chicken breast, cubed
• 3 tbsp Greek yogurt
• 1 tbsp tikka spice mix
• 3/4 cup cooked brown rice
• 1/2 onion, in petals
• 1/2 capsicum, in chunks
• 1/2 lemon, juiced

Instructions

1. Marinate the chicken in yogurt, tikka spices, and lemon for at least 2 hours.
2. Thread with onion and capsicum and grill or air-fry until charred at the edges.
3. Warm the brown rice in the serving bowl.
4. Top with the tikka chicken and charred vegetables.
5. Finish with a final squeeze of lemon.