Name: Healthy Lemon Garlic Chicken Meal Prep Bowls
Prep time: 20 min
Cook time: 30 min
Total time: 50 min
Cuisine: Mediterranean
Ingredients: 1.5 lb (680 g) boneless skinless chicken breasts, trimmed; 3 tbsp olive oil; 4 cloves garlic, finely minced; Zest of 1 large lemon; 3 tbsp freshly squeezed lemon juice (about 1 large lemon); 1.5 tsp dried oregano; 1 tsp dried thyme (or Italian seasoning); 1 tsp smoked paprika (or regular paprika); 1 tsp sea salt; 1/2 tsp black pepper; 1/4 tsp red pepper flakes (optional, for a little heat); 2 medium broccoli crowns, cut into small florets (about 4 cups); 1 large red bell pepper, sliced into strips; 1 large yellow bell pepper, sliced into strips; 1 medium red onion, cut into wedges; 2 tbsp olive oil; 1 tsp sea salt; 1/2 tsp black pepper; 1 tsp garlic powder; 1 tsp dried Italian seasoning or oregano; 1.5 cups uncooked brown rice, quinoa, or a mix of both; 3 cups low-sodium chicken broth or water; 1/2 tsp sea salt; 1 large lemon, cut into wedges; 2 tbsp fresh parsley, finely chopped; 1 tbsp fresh dill or cilantro, finely chopped (optional); 1 tbsp extra-virgin olive oil to drizzle (optional); 1/4 cup crumbled feta cheese or sliced avocado (optional for topping)

Description

Nutritious meal prep bowls filled with lemon garlic chicken, roasted vegetables, and a hearty grain base.

Ingredients

Scale

1.5 lb (680 g) boneless skinless chicken breasts, trimmed
3 tbsp olive oil
4 cloves garlic, finely minced
Zest of 1 large lemon
3 tbsp freshly squeezed lemon juice (about 1 large lemon)
1.5 tsp dried oregano
1 tsp dried thyme (or Italian seasoning)
1 tsp smoked paprika (or regular paprika)
1 tsp sea salt
1/2 tsp black pepper
1/4 tsp red pepper flakes (optional, for a little heat)
2 medium broccoli crowns, cut into small florets (about 4 cups)
1 large red bell pepper, sliced into strips
1 large yellow bell pepper, sliced into strips
1 medium red onion, cut into wedges
2 tbsp olive oil
1 tsp sea salt
1/2 tsp black pepper
1 tsp garlic powder
1 tsp dried Italian seasoning or oregano
1.5 cups uncooked brown rice, quinoa, or a mix of both
3 cups low-sodium chicken broth or water
1/2 tsp sea salt
1 large lemon, cut into wedges
2 tbsp fresh parsley, finely chopped
1 tbsp fresh dill or cilantro, finely chopped (optional)
1 tbsp extra-virgin olive oil to drizzle (optional)
1/4 cup crumbled feta cheese or sliced avocado (optional for topping)

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Instructions

Marinate the Chicken: Mix olive oil, garlic, lemon zest, lemon juice, oregano, thyme, paprika, salt, pepper, and red pepper flakes. Marinate the chicken for at least 30 minutes.
Cook the Grain Base: Rinse the grain, combine with broth and salt in a saucepan, bring to boil then simmer. Cooking times vary based on grain.
Prep and Roast the Vegetables: Preheat oven to 400°F (200°C). Roast broccoli, bell peppers, and onion with olive oil and seasonings for 18–22 minutes.
Cook the Chicken: Option A – Stovetop: Cook marinated chicken in a hot skillet for 5–7 minutes on each side until cooked through. Option B – Oven: Bake chicken at 400°F (200°C) for 18–25 minutes.
Slice the Chicken: Allow chicken to rest, then slice against the grain.
Assemble the Meal Prep Bowls: Divide rice or quinoa, roast vegetables, and sliced chicken into containers. Garnish and add lemon wedges.
Store: Cool to room temperature, seal, and refrigerate up to 4 days. Reheat as necessary.

Notes

Customize with your favorite vegetables or herbs. Store without toppings like avocado for best results after freezing.

Prep Time: 20 minutes
Cook Time: 30 minutes
Category: Meal Prep
Method: Oven, Stovetop
Cuisine: Mediterranean

Nutrition

Serving Size: 1 serving
Calories: 450
Sugar: 4g
Sodium: 600mg
Fat: 15g
Saturated Fat: 2g
Unsaturated Fat: 10g
Trans Fat: 0g
Carbohydrates: 50g
Fiber: 7g
Protein: 35g
Cholesterol: 80mg