Meal Prep: Chicken and Veggie Boxes
This recipe offers a straightforward method for preparing three days’ worth of high-protein, budget-friendly chicken and veggie meal prep boxes. Each serving has seasoned roasted chicken breast, an assortment of anti-inflammatory vegetables and rice making it ideal for health-conscious families, or anyone seeking low-decision meals. Enjoy a nutritious, filling foundation meal that supports healthy eating habits and simplifies your weekly planning.
A dollop of Greek yoghurt, a squeeze of lemon juice and chilli sauce or a spoonful of hummus will make this meal even more delicious.
Ingredients 12
3 chicken breasts, large, boneless, skinless, cut into even-sized portions
2 tbsp olive oil, divided (1 tablespoon for chicken, 1 tablespoon for vegetables)
1 tsp paprika
1 tsp garlic powder
1 tsp dried oregano
1⁄2 tsp salt
1⁄4 tsp black pepper
1 broccoli, small, cut into florets
2 carrots, peeled, chopped
1 red bell pepper, sliced
1 zucchini, sliced
1 cup cooked brown rice, optional, for extra satiety
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Method 12
Preheat oven to 425°F (220°C).
Line two baking sheets with parchment paper.
Cut into even-sized portions for meal boxes, if not already done.
Combine 1 tablespoon olive oil, , , , , and in a small bowl.
Rub seasoning mixture over pieces to coat evenly.
Arrange on one of the baking sheets.
Put , , , and onto the other baking sheet. Drizzle vegetables with the remaining and sprinkle with additional salt and pepper if desired. Mix with your hands to coat evenly.
Put both trays in the oven. Roast the for 12-15 minutes, until cooked through. Cook the for 20-30 minutes until tender with golden edges, shaking the veggie tray halfway through cooking. Check that the chicken is cooked through before removing from the oven.
If using, prepare or quinoa according to package instructions while chicken and veggies roast.
Let everything cool for 5 minutes before dividing into 3 meal prep containers.
Add 1⁄3 of the veggies and chicken to each box, and optionally 1⁄3 cup cooked rice or quinoa.
Refrigerate for up to 4 days. Reheat in microwave before serving.
Helpful tips
Mix up veggies based on preference or season—cauliflower, sweet potato, or Brussels sprouts work well too.
Swap spices for variety—try Italian, curry, or taco seasoning for different flavor profiles.
For maximum freshness, store chicken, veggies, and grains separately if possible and combine just before eating.
