Step 1: Cook the rice: Rinse the rice and cook with water at a 1:1.5 ratio, about 15 minutes. Rice is the base of every box, so cook enough for five days at once. Use a rice cooker's timer — soak the rice before bed and wake to hot rice, saving time and worry.

Step 2: Saute the beans: Soften the diced onion in olive oil, then add black beans, cumin, and a little salt, and saute until fragrant. Beans are the cheap protein workhorse.

Step 3: Cook the chicken: Season the chicken with salt, black pepper, and garlic powder, and pan-sear 4–5 minutes per side until the center hits 74°C (165°F), then slice into strips. Do not move it around while searing; let one side brown before flipping to lock in the juices so it stays tender.

Step 4: Combine and season: Portion the rice, beans, and chicken strips into bowls by ratio, and drizzle a little of the chicken pan oil for aroma. The three together make a complete meal.

Step 5: Portion and refrigerate: Cool to warm, then portion into 5 containers — 4 days in the fridge or freeze for longer. Reheat before eating. Portion by a fist of rice, a scoop of beans, and a few chicken pieces so the amount stays steady and you eat with peace of mind, never overshooting in one sitting.