Build Your Own Protein Power Plate

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Lunch just got an upgrade, and it’s easier than ever if you’re working from home. Build your own protein power plate, and have more energy through the afternoon.

protein power plate with teriyaki chicken thighs

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Steps to a healthier lunch

Go beyond the PB&J for lunch, and pack in the protein. With these simple steps, you’ll have a delicious lunch that will give you the energy you need to get through the day.

Having food from all the food groups can be a key in helping you stick with a weight loss program. When you eat from all the food groups, you can be sure you’re getting the nutrients you need for energy, satiety, and optimal health! (check out my meal plan here for making all your meals balanced!)

When I started losing weight, balancing my meals, rather than restricting foods was so helpful. This type of balanced lunch was the perfect solution. Here’s what I would do each day:

  1. Right after breakfast, start cooking or defrosting your proteins. Chicken, turkey, ground beef, pork, or eggs. Put your protein in the oven, crockpot or instant pot. Set a timer and get back to work or whatever morning tasks you need to take care of.
  2. Get your grains ready. Put rice or quinoa into a rice cooker or pot. Set the time!
  3. Decide what veggies you’ll include. For veggies, I like to roast them, wash them, chop them, etc.

When lunch comes around, build your power lunch using a protein, grain, veg, and your favorite toppings.

This chicken teriyaki power plate I made for my own lunch included:

  • 4 ounces chicken thighs⁠
  • 1 cup broccoli⁠
  • 1/3 cup white rice⁠
  • 1/4 cup shelled edamame⁠
  • Carrot sticks⁠
  • Sesame seeds⁠
  • Teriyaki sauce⁠

In total, this lunch has 343 calories, 28 grams protein, 39 g carbs, and 9 grams fat!⁠

Now it’s your turn! Print the graphic below, put it on the fridge, and build your own delicious protein power plate for lunch!

Build your own protein power plate choose from each category (Custom)

Or, pin this for later so you can come back to it!

Build your own protein power plate with a printable
protein power plate with teriyaki chicken thighs

Build Your Own Power Plate: Teriyaki Chicken Lunch

A power plate can give you energy to fight that afternoon slump. This teriyaki chicken power plate is the perfect solution.
4.50 from 2 votes
Print Pin Rate
Course: lunch
Cuisine: Chinese
Diet: Low Calorie, Low Fat
Keyword: power plate, protein power, teriyaki chicken
Prep Time: 15 minutes
Cook Time: 20 minutes
Total Time: 35 minutes
Servings: 1 serving
Calories: 343cal
Author: Amy Roskelley


  • 4 ounces chicken thighs
  • 1 tablespoon Yoshida Teriyaki sauce
  • 1 cup roasted broccoli
  • 1/3 cup white rice, cooked
  • 1/4 cup shelled edamame
  • 1/4 cup matchstick carrots
  • 1 teaspoon sesame seeds


  • Cook chicken thighs in the oven, with Yoshida teriyaki sauce brushed on top. Cook at 425 for 20 minutes, flipping it after 15 to cook both sides.
  • Roast broccoli in oven by arranging in a single layer on a cookie sheet. Spray with olive oil cooking spray and sprinkle with salt. Roast at 425 for about 25 minutes.
  • Cook rice, according to package directions.
  • Assemble your power plate with the cooked chicken, cooked rice, cooked broccoli, carrots, edamame, and topped with sesame seeds.


Serving: 1bowl | Calories: 343cal | Carbohydrates: 39g | Protein: 28g | Fat: 9g
Tried this recipe?Mention @healthbeet or tag #healthbeet!

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