Jan Reset Meal Prep: Coconut Chicken Meatball Broth with Rice

This coconut chicken meatball broth is one of those meals that feels like a hug in a bowl - warming, deeply nourishing, and incredibly satisfying.

It’s a staple in my January reset because it delivers on protein, fibre, and flavour, without feeling heavy or complicated. Each serving provides around 30g of protein and 8g of fibre, making it a brilliant option for supporting stable energy, blood sugar balance, and satiety.

The combination of chicken bone broth, coconut milk, fresh herbs, and lime creates a broth that’s comforting yet fresh, while the rice and meatballs make it properly filling - perfect for lunch or dinner, and ideal for batch cooking.

Why This Meal Works

• High protein (30g per serving) to support muscle, hormones, and fullness

• Fibre-rich (8g per serving) from vegetables and wholegrains

• Warming and grounding, ideal for colder months

• Meal-prep friendly and reheats beautifully

  
  

Bone broth adds not only flavour but also gut-supportive nutrients, while coconut milk provides healthy fats that help keep this meal satisfying and nourishing.

Coconut Chicken Meatball Broth with Rice

Ingredients

• 200g (1 cup) brown rice, dry, rinsed

• 500g extra-lean ground chicken

• 6 garlic cloves, minced and divided

• 2 tbsp fish sauce, divided

• Handful of fresh coriander, finely chopped and divided

• Sea salt & black pepper, to taste

• 1 tbsp avocado oil or extra virgin olive oil

• 1 medium onion, diced

• 1 medium pepper, sliced

• 500ml Freja chicken bone broth

• 200ml water (or use 700ml bone broth total)

• 1 tin full-fat coconut milk

• 120g baby spinach

• Juice of 1 lime

• 4 spring onions, sliced

  
  

Method

1. Cook the brown rice according to the packet instructions and set aside.

2. In a large bowl, combine the ground chicken, 4 cloves of garlic, half of the fish sauce, and half of the chopped coriander. Season with sea salt and black pepper. Mix well and roll into 4cm (1½-inch) meatballs.

3. Heat a deep pan over medium heat and add the oil. Once hot, add the meatballs and sear on all sides for 7-8 minutes, or until golden brown. Remove from the pan and set aside.

4. Reduce the heat to medium-low and add the onion, remaining 2 cloves of garlic, and sliced pepper. Cook, stirring frequently, for about 3 minutes or until softened and lightly browned.

5. Add the bone broth and remaining fish sauce, then increase the heat to medium. Return the meatballs to the pan and bring to a gentle simmer. Cover and cook for 8-10 minutes, or until the meatballs are cooked through.

6. Stir in the coconut milk, spinach, and lime juice. Heat for a further 3-4 minutes until the spinach has wilted and everything is warmed through.

7. Divide the rice between bowls, ladle over the meatballs and broth, and garnish with the remaining coriander and sliced spring onions. Serve and enjoy.

   
   

Serving & Storage Tips

• Store leftovers in the fridge for up to 3 days.

• Add chilli flakes or fresh ginger if you’d like a little extra warmth.

• This also freezes well - just store the broth and rice separately for best texture.

  
  

This is one of those meals that proves nourishing food can be simple, comforting, and deeply satisfying - no restriction required 🤍