Four identical, macro-locked lunch boxes done in 45 minutes. Teriyaki-glazed chicken, jasmine rice, steamed broccoli, sesame seeds - reheats to actually taste good.

• Chicken thighs stay moist through 4 days of reheating far better than breasts.
• Cool rice quickly and it forms resistant starch - lower glycemic impact when reheated.
• Portioning up front removes the biggest reason people fall off tracking.

1. 1

   Cook the jasmine rice per package instructions, then spread it on a sheet pan to cool quickly.

2. 2

   While the rice cooks, whisk together the soy sauce, mirin, brown sugar, grated ginger and minced garlic in a small saucepan; bring to a simmer over medium heat, stir in the cornstarch-water mixture and simmer for 2 minutes until glossy; set aside.

3. 3

   Bring a small pot of water to a boil and blanch the broccoli florets for 4 minutes until just bright green and tender-crisp; drain and spread to cool.

4. 4

   Heat a large skillet over high heat with a drizzle of oil; add the cubed chicken thighs in a single layer and sear for 4 to 5 minutes without stirring until browned on the bottom, then stir and cook for another 3 to 4 minutes until cooked through.

5. 5

   Pour three-quarters of the teriyaki sauce over the chicken and toss to coat; cook for 1 more minute until the sauce glazes the chicken.

6. 6

   Spread the chicken, rice and broccoli separately on the cooled sheet pan and leave at room temperature for 15 minutes; cooling before boxing prevents condensation that makes rice mushy.

7. 7

   Divide the rice evenly among four meal-prep containers, then add the teriyaki chicken and broccoli to each; top with sesame seeds and sliced scallion.

8. 8

   Store the reserved extra teriyaki sauce separately and drizzle over reheated portions during the week.

• Undercook the broccoli by a minute - it finishes cooking in the microwave.
• Store sauce on the side for boxes eaten day 3 and 4 to keep chicken from getting sticky-dry.