Ingredients
For the Chicken
- 1½ pounds (680g) boneless, skinless chicken breasts
- 2 tablespoons olive oil
- 1 teaspoon garlic powder
- 1 teaspoon paprika
- 1 teaspoon Italian seasoning
- ½ teaspoon salt
- ¼ teaspoon black pepper
For the Quinoa
- 1 cup uncooked quinoa
- 2 cups low-sodium chicken broth or water
For the Roasted Vegetables
- 2 cups broccoli florets
- 1 red bell pepper, chopped
- 1 zucchini, sliced
- 1 cup carrots, sliced
- 1 tablespoon olive oil
- ½ teaspoon garlic powder
- Salt and pepper to taste
Optional Garnishes
- Fresh parsley
- Lemon wedges
- Avocado slices
- Pumpkin seeds
- Feta cheese
Instructions
Step 1: Cook the Quinoa
Rinse the quinoa under cold water.
In a medium saucepan, combine:
- Quinoa
- Chicken broth or water
Bring to a boil.
Reduce heat to low, cover, and simmer for 15 minutes.
Remove from heat and let sit for 5 minutes.
Fluff with a fork.
Step 2: Prepare the Chicken
Preheat oven to 400°F (200°C).
In a bowl, combine:
- Olive oil
- Garlic powder
- Paprika
- Italian seasoning
- Salt
- Pepper
Rub the seasoning mixture over the chicken breasts.
Place on a baking sheet.
Bake for 20-25 minutes, or until the internal temperature reaches 165°F (74°C).
Allow to rest for 5 minutes before slicing.
Step 3: Roast the Vegetables
While the chicken cooks, place vegetables on a baking sheet.
Drizzle with olive oil.
Season with:
- Garlic powder
- Salt
- Pepper
Toss to coat evenly.
Roast for 20-25 minutes, stirring halfway through.
The vegetables should be tender with lightly caramelized edges.
Step 4: Assemble the Meal Prep Containers
Divide evenly among four containers:
- Quinoa
- Sliced chicken
- Roasted vegetables
Add optional toppings if desired.
Step 5: Store
Allow meals to cool completely before sealing.
Refrigerate for up to 4 days.
Nutritional Benefits
High Protein
Chicken provides lean protein to support muscle growth and keep you feeling full longer.
Fiber-Rich
Quinoa and vegetables contribute fiber that supports digestion and sustained energy.
Healthy Fats
Olive oil and optional avocado provide heart-healthy fats.
Balanced Nutrition
Each meal contains a healthy balance of protein, complex carbohydrates, and vegetables.
Meal Prep Variations
Mediterranean Bowl
- Replace quinoa with couscous
- Add cucumber, olives, and feta
- Serve with tzatziki
Southwest Bowl
- Add black beans and corn
- Use taco seasoning
- Top with avocado and salsa
Asian-Inspired Bowl
- Use brown rice
- Add edamame and shredded carrots
- Drizzle with teriyaki sauce
Vegetarian Bowl
- Replace chicken with tofu, chickpeas, or tempeh
Storage Tips
Refrigerator
Store in airtight meal prep containers for up to 4 days.
Freezer
Freeze cooked chicken and quinoa for up to 3 months.
Fresh vegetables are best prepared weekly.
Reheating
Microwave for 1-2 minutes or until heated through.
Add fresh toppings after reheating.
