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Easy 5-Day Chicken and Roasted Veggie Meal Prep Bowls for Healthy Lunches

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A simple, flavorful meal prep recipe featuring juicy marinated chicken breasts and caramelized roasted vegetables, perfect for healthy lunches that last all week.

Ingredients

Scale
  • 4 boneless, skinless chicken breasts (about 1.5 lbs / 680 g)
  • 2 tablespoons olive oil (for chicken marinade)
  • 3 cloves garlic, minced
  • Juice of 1 lemon
  • 1 teaspoon dried oregano or Italian seasoning
  • Salt and freshly ground black pepper, to taste
  • 2 medium carrots, peeled and cut into sticks
  • 1 large red bell pepper, sliced
  • 1 medium zucchini, sliced into half-moons
  • 1 medium red onion, cut into wedges
  • 2 tablespoons olive oil (for vegetables)
  • 1 teaspoon dried thyme or rosemary
  • Salt and pepper, to taste
  • Optional extras:
  • Cooked quinoa or brown rice (about 3 cups cooked / 720 ml)
  • Fresh parsley, chopped (for garnish)
  • Lemon wedges (for squeezing before eating)

Instructions

  1. In a medium bowl, combine 2 tablespoons olive oil, minced garlic, lemon juice, dried oregano, salt, and pepper. Add chicken breasts and toss to coat evenly. Cover and marinate at room temperature for 30 minutes or up to 2 hours in the fridge.
  2. Preheat oven to 425°F (220°C).
  3. On a large rimmed baking sheet, spread out carrot sticks, bell pepper slices, zucchini half-moons, and red onion wedges. Drizzle with 2 tablespoons olive oil, sprinkle with dried thyme or rosemary, salt, and pepper. Toss to coat evenly.
  4. Nestle the marinated chicken breasts among the vegetables on the baking sheet, ensuring nothing overlaps.
  5. Roast in the oven for 25 to 30 minutes, flipping the veggies halfway through (around 15 minutes) and turning the chicken once for even browning. Chicken is done when internal temperature reaches 165°F (74°C) and juices run clear.
  6. Remove chicken from oven and let rest on a cutting board for 5-10 minutes before slicing.
  7. While chicken and veggies roast, cook quinoa or brown rice according to package instructions (about 15-20 minutes).
  8. Divide cooked quinoa or rice evenly among 5 meal prep containers. Top each with sliced chicken breasts and roasted vegetables. Garnish with fresh parsley and a lemon wedge if desired.
  9. Let bowls cool to room temperature before sealing and refrigerating. Store for up to 5 days.
  10. Reheat in microwave for 1-2 minutes until warmed through. Squeeze fresh lemon over the top before eating.

Notes

Do not crowd the pan to ensure proper roasting and caramelization. Marinate chicken for at least 30 minutes for juiciness. Flip veggies and chicken halfway through roasting for even cooking. Rest chicken before slicing to keep it moist. Cook grains while roasting to save time. Optionally, add toasted nuts or seeds for texture. Swap chicken breasts for thighs for juicier meat or use chickpeas for a vegetarian option.

Nutrition

Keywords: meal prep, chicken, roasted vegetables, healthy lunch, easy recipe, meal prep bowls, quinoa, brown rice, gluten-free

Find it online: https://zorbmeal.com/easy-5-day-chicken-and-roasted-veggie-meal-prep-bowls-for-healthy-lunches/