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Lunch Meal Prep for the Week
Anousha Zain

Lunch Meal Prep for the Week

This easy lunch meal prep recipe is perfect for busy weekdays and helps you enjoy healthy, homemade lunches all week long. It features seasoned chicken, roasted vegetables, and fluffy rice packed into convenient meal prep containers. Make everything in one cooking session and save time while staying on track with your nutrition goals. The meals stay fresh for several days and are easy to reheat.
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Prep Time 20 minutes
Cook Time 35 minutes
Total Time 55 minutes
Servings: 5
Course: Main Course
Cuisine: American
Calories: 485
Ingredients Method Notes

Ingredients
  

  • 2 lbs boneless skinless chicken breast
  • 2 cups uncooked brown rice
  • 2 cups broccoli florets
  • 2 cups chopped bell peppers
  • 1 cup sliced carrots
  • 2 tablespoons olive oil
  • 1 teaspoon garlic powder
  • 1 teaspoon onion powder
  • 1 teaspoon paprika
  • ½ teaspoon dried oregano
  • ½ teaspoon black pepper
  • 1 teaspoon salt
  • 1 tablespoon lemon juice
  • Fresh parsley for garnish optional

Method
 

  1. Preheat the oven to 400°F (200°C).
  2. Cook the brown rice according to package directions.
  3. Cut the chicken into bite-sized pieces.
  4. Toss the chicken with olive oil, garlic powder, onion powder, paprika, oregano, salt, pepper, and lemon juice.
  5. Spread the chicken onto a baking sheet.
  6. Place the broccoli, peppers, and carrots on another baking sheet.
  7. Drizzle the vegetables with a little olive oil and season lightly.
  8. Roast the chicken for 20–25 minutes until fully cooked.
  9. Roast the vegetables for 18–20 minutes until tender.
  10. Divide the cooked rice evenly among five meal prep containers.
  11. Add equal portions of chicken to each container.
  12. Top with the roasted vegetables.
  13. Garnish with fresh parsley if desired.
  14. Cool completely before sealing the containers.
  15. Refrigerate for up to 4 days and reheat before serving.

Notes

  • Swap chicken with turkey or tofu for variety.
  • White rice, quinoa, or cauliflower rice also work well.
  • Add your favorite vegetables such as zucchini or green beans.
  • Store in airtight containers for maximum freshness.
  • Freeze portions for up to 2 months if needed.
  • Add your favorite sauce after reheating for extra flavor.

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