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
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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Nutrition Facts
Per serving
Approximate values based on standard ingredients