Fuel Your Week: High-Protein Meal Prep Bowls for Effortless On-the-Go Lunches

👩‍🍳 Instructions

1. 1

   Marinate the Chicken: In a medium bowl, combine 2 tablespoons olive oil, minced garlic, oregano, thyme, red pepper flakes (if using), lemon juice, salt, and pepper. Add the chicken breasts, ensuring they are fully coated. Cover and refrigerate for at least 30 minutes, or up to 4 hours.
2. 2

   Cook the Chicken: Preheat your oven to 400°F (200°C). Place the marinated chicken breasts on a baking sheet lined with parchment paper. Bake for 20-25 minutes, or until cooked through (internal temperature 165°F/74°C). Remove from oven, tent with foil, and let rest for 5 minutes before slicing.
3. 3

   Rinse Quinoa: Place the quinoa in a fine-mesh sieve and rinse under cold water for about 30 seconds to remove any bitterness.
4. 4

   Cook Quinoa: In a small saucepan, combine the rinsed quinoa, 2 cups broth (or water), and a pinch of salt. Bring to a boil, then reduce heat to low, cover, and simmer for 15 minutes, or until all the liquid is absorbed. Remove from heat and let stand, covered, for 5 minutes, then fluff with a fork.
5. 5

   Prepare & Roast Vegetables: While chicken and quinoa cook, toss broccoli florets, bell pepper, and zucchini with 1 tablespoon olive oil, garlic powder, salt, and pepper on a large baking sheet. Spread in a single layer and roast at 400°F (200°C) for 15-20 minutes, or until tender-crisp and slightly caramelized.
6. 6

   Cool Components: Allow the cooked chicken, quinoa, and roasted vegetables to cool completely to room temperature before assembling. This is essential for food safety and preventing sogginess during storage.
7. 7

   Assemble Bowls: In each of 4 meal prep containers, create a bed of 1 cup fresh spinach or mixed greens. Top with a portion of cooked quinoa, sliced chicken, and roasted vegetables.
8. 8

   Garnish & Pack: Add 1/4 cup cherry tomatoes and 2 tablespoons crumbled feta (if using) to each bowl. Sprinkle with fresh parsley or dill. Pack lemon wedges separately to squeeze over just before eating. Seal containers tightly and refrigerate.