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chicken breast meal prep

chicken breast meal prep

This easy chicken breast meal prep recipe is perfect for a week of healthy lunches or dinners. Juicy, flavorful chicken paired with nutritious vegetables makes for a balanced and satisfying meal that can be prepared in advance.
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Prep Time 15 minutes
Cook Time 25 minutes
Total Time 40 minutes
Course Main Course
Cuisine Healthy Meal Prep
Servings 4 People
Calories 350 kcal

Equipment

  • 1 cutting board
  • 1 chef's knife
  • 1 baking sheet
  • 1 aluminum foil or parchment paper
  • 1 measuring cups
  • 1 mixing bowl
  • 1 whisk
  • 1 meat thermometer
  • 4 food storage containers

Ingredients
  

  • 4 medium-sized chicken breasts About 1.5 pounds.
  • 2 tablespoons olive oil
  • 1 teaspoon garlic powder
  • 1 teaspoon onion powder
  • 1 teaspoon smoked paprika
  • to taste salt
  • to taste pepper
  • 2 cups broccoli florets
  • 2 cups sliced bell peppers Any color.
  • 1 cup quinoa Uncooked.
  • 2 cups chicken broth Or water.
  • 1 lemon for juice

Instructions
 

  • Preheat your oven to 400°F (200°C) and line a baking sheet with aluminum foil or parchment paper.
  • In a mixing bowl, whisk together the olive oil, garlic powder, onion powder, smoked paprika, salt, and pepper.
  • Place the chicken breasts in the bowl and coat them well with the seasoning mixture.
  • Arrange the seasoned chicken breasts on the baking sheet and bake for 20-25 minutes until cooked through, reaching an internal temperature of 165°F (75°C).
  • While the chicken is baking, rinse the quinoa under cold water. In a medium saucepan, bring the chicken broth (or water) to a boil, add the quinoa, reduce the heat to low, cover, and simmer for about 15 minutes or until the liquid is absorbed.
  • In the last 10 minutes of the chicken cooking, add the broccoli florets and sliced bell peppers to the baking sheet. Roast until they are tender and slightly charred.
  • Once the chicken is done, remove it from the oven and let it rest for a few minutes. Then, slice the chicken into strips.
  • In food storage containers, distribute the quinoa evenly among them, followed by the roasted vegetables, and top with sliced chicken.
  • Squeeze fresh lemon juice over each portion for added flavor, then seal the containers and refrigerate.

Notes

This meal can be stored in the refrigerator for up to 4 days.
Feel free to substitute different vegetables based on your preference or what you have on hand.
You can add additional spices or marinade the chicken in advance for more flavor.
Consider adding a sauce or dressing when serving to enhance the dish.