Weekly Ingredient Meal Prep: 5 Meals from One Prep Session
Ready in 105 min. Lunch recipe. Save time and eat healthy all week with this smart ingredient-based meal prep strategy. Get step-by-step instructions, nutr
Instructions
Step 1
Preheat oven to 400°F (200°C). Line two baking sheets with parchment paper.
Step 2
Prepare chicken: Cut chicken breasts into 1-inch cubes. Toss with 1 tbsp olive oil, garlic powder, paprika, ½ tsp salt, and ¼ tsp black pepper. Spread evenly on one baking sheet.
Step 3
Prepare vegetables: In a large bowl, combine sweet potatoes, broccoli, bell peppers, and red onion. Toss with 2 tbsp olive oil, ½ tsp salt, and ¼ tsp black pepper. Spread evenly on the second baking sheet.
Step 4
Roast both sheets in oven for 25-30 minutes until chicken is cooked through (165°F internal temperature) and vegetables are tender and slightly caramelized. Let cool completely.
Step 5
Cook quinoa: Rinse quinoa under cold water. Combine with 3 cups water and ¼ tsp salt in a medium saucepan. Bring to boil, reduce heat to low, cover, and simmer for 15 minutes. Remove from heat and let sit covered for 5 minutes. Fluff with fork and let cool.
Step 6
Hard-boil eggs: Place eggs in a saucepan, cover with cold water by 1 inch. Bring to boil, then cover and remove from heat. Let sit for 10 minutes. Transfer to ice bath for 5 minutes, then peel and halve.
Step 7
Prepare greens: Wash and thoroughly dry mixed greens. Chop into bite-sized pieces and store in airtight container with paper towel to absorb moisture.
Step 8
Divide all components into 5 equal portions in meal prep containers: chicken, roasted vegetables, quinoa, hard-boiled eggs (2 halves per meal), and mixed greens. Store in refrigerator for up to 5 days.
Step 9
Daily assembly: For each meal, combine components as desired. Drizzle with lemon juice or your favorite dressing before serving.
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Ingredients
Nutrition Facts
Per serving
Approximate values based on standard ingredients
