meal prepchickenvegetableshealthy

Weekly Ingredient Meal Prep

Ready in 150 min. Dinner recipe. Transform your weekly prep into delicious, varied meals. Get step-by-step instructions, nutrition info, and tips on PlateI

0(0 reviews)2h 30m6 servings450 kcal
Weekly Ingredient Meal Prep
Prep
1h 30m
🍳
Cook
1h
Total
2h 30m
👤
Serves
6
🔥
Cals
450

Instructions

Step 1

Preheat oven to 400°F (200°C). Line two baking sheets with parchment paper.

Step 2

Season chicken breasts with olive oil, salt, pepper, garlic powder, and paprika. Place on one baking sheet. Roast for 25-30 minutes until internal temperature reaches 165°F (74°C). Let rest, then slice or shred.

Step 3

On the second baking sheet, toss bell peppers, red onion, zucchini, and broccoli with olive oil, Italian seasoning, salt, and pepper. Roast for 20-25 minutes until tender and lightly browned.

Step 4

While chicken and vegetables roast, cook brown rice according to package directions. Let cool.

Step 5

Prepare stir-fry sauce: whisk together soy sauce, honey, rice vinegar, sesame oil, minced garlic, and ginger. Set aside.

Step 6

Portion out ingredients for each meal:

Step 7

Meal 1 - Lemon Herb Chicken with Roasted Vegetables: Divide roasted vegetables into containers. Top with sliced chicken. Store with a lemon wedge if desired.

Step 8

Meal 2 - Chicken Stir-Fry: In a skillet, heat 2 tbsp vegetable oil over high heat. Add about 2 cups of roasted vegetables and 1 cup shredded chicken. Cook 2 minutes, then add 1/4 cup stir-fry sauce. Cook 1 more minute. Serve over 1/2 cup brown rice.

Step 9

Meal 3 - Chicken Tacos: Warm corn tortillas. Fill with shredded chicken, salsa, sour cream, avocado slices, and a squeeze of lime. Serve with remaining roasted vegetables on the side.

Step 10

Store all components separately in airtight containers in the refrigerator for up to 4 days.

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Reviews

0(0 reviews)

Ingredients

6

Nutrition Facts

Per serving

450kcal
Protein
35g70%
Carbs
0g0%
Fat
15g30%
Fiber8g

Approximate values based on standard ingredients