Smart Meal Prep for Busy Weeks
A versatile and healthy meal prep recipe featuring seasoned roasted vegetables, lean chicken breast, and wholesome quinoa, perfect for quick and nutritious weeknight meals and lunches.
Ingredients
- 1 cup quinoa uncooked
- 2 cups water or vegetable broth
- 2 medium chicken breasts boneless
- 1 tablespoon olive oil divided
- 1 teaspoon paprika
- 0.5 teaspoon garlic powder
- 0.25 teaspoon salt divided
- 0.1 teaspoon black pepper divided
- 1 head broccoli cut into florets
- 1 medium sweet potato peeled and diced
- 1 medium bell pepper any color
- 0.5 cup cherry tomatoes halved (optional)
Instructions
- Rinse quinoa thoroughly. In a saucepan, combine quinoa and water/broth. Bring to a boil, then reduce heat to low, cover, and simmer for 15 minutes or until liquid is absorbed. Fluff with a fork and set aside.
- Preheat oven to 400°F (200°C). Line a baking sheet with parchment paper.
- Pat chicken breasts dry. Rub with 0.5 tbsp olive oil, paprika, garlic powder, 0.1 tsp salt, and 0.05 tsp pepper. Place on one side of the baking sheet.
- In a large bowl, toss broccoli, sweet potato, and bell pepper with remaining 0.5 tbsp olive oil, 0.15 tsp salt, and 0.05 tsp pepper. Spread vegetables on the other side of the baking sheet.
- Roast for 20-25 minutes, flipping vegetables halfway, or until chicken is cooked through (internal temperature 165°F/74°C) and vegetables are tender-crisp. If using, add cherry tomatoes for the last 5-10 minutes of roasting.
- Once cooled, slice chicken breasts into strips or dice. To assemble bowls, divide cooked quinoa, roasted vegetables, and sliced chicken evenly among 4 meal prep containers. Store in the refrigerator.
Notes
Feel free to customize with your favorite vegetables like asparagus, zucchini, or cherry tomatoes. For a vegetarian option, swap chicken for extra chickpeas or firm tofu. Store individual portions in airtight containers for up to 4-5 days. Reheat gently in the microwave or enjoy cold.