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Meal Prepping 101 How I Finally Stopped Wasting
Anousha Zain

Meal Prepping 101

Meal prepping is a simple way to prepare healthy meals in advance, saving time and reducing stress throughout the week. This beginner-friendly guide focuses on balanced proteins, vegetables, grains, and healthy fats that can be mixed and matched into delicious meals. Perfect for busy families, students, or anyone looking to eat healthier while staying organized.
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Prep Time 45 minutes
Cook Time 35 minutes
Total Time 1 hour 20 minutes
Servings: 5
Course: Main Course
Cuisine: American
Calories: 460
Ingredients Method Notes

Ingredients
  

  • 2 lbs boneless chicken breast
  • 2 cups brown rice
  • 1 large head broccoli cut into florets
  • 2 cups carrots sliced
  • 2 bell peppers sliced
  • 2 tablespoons olive oil
  • 1 teaspoon garlic powder
  • 1 teaspoon onion powder
  • 1 teaspoon paprika
  • 1 teaspoon Italian seasoning
  • Salt to taste
  • Black pepper to taste
  • 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. Season the chicken with garlic powder, onion powder, paprika, Italian seasoning, salt, and pepper.
  4. Place the chicken on a baking sheet.
  5. Toss the broccoli, carrots, and bell peppers with olive oil, salt, and pepper.
  6. Spread the vegetables around the chicken.
  7. Bake for 25–30 minutes or until the chicken reaches an internal temperature of 165°F (74°C).
  8. Allow the chicken to rest for 5 minutes before slicing.
  9. Divide the cooked rice evenly among meal prep containers.
  10. Add sliced chicken to each container.
  11. Divide the roasted vegetables evenly.
  12. Drizzle with lemon juice if desired.
  13. Garnish with fresh parsley.
  14. Cool completely before sealing the containers.
  15. Refrigerate for up to 4 days or freeze for up to 3 months.Preheat the oven to 400°F (200°C).
  16. Cook the brown rice according to package directions.
  17. Season the chicken with garlic powder, onion powder, paprika, Italian seasoning, salt, and pepper.
  18. Place the chicken on a baking sheet.
  19. Toss the broccoli, carrots, and bell peppers with olive oil, salt, and pepper.
  20. Spread the vegetables around the chicken.
  21. Bake for 25–30 minutes or until the chicken reaches an internal temperature of 165°F (74°C).
  22. Allow the chicken to rest for 5 minutes before slicing.
  23. Divide the cooked rice evenly among meal prep containers.
  24. Add sliced chicken to each container.
  25. Divide the roasted vegetables evenly.
  26. Drizzle with lemon juice if desired.
  27. Garnish with fresh parsley.
  28. Cool completely before sealing the containers.
  29. Refrigerate for up to 4 days or freeze for up to 3 months.

Notes

  • Mix different vegetables based on the season.
  • Swap chicken for turkey, tofu, or salmon.
  • Store sauces separately to keep meals fresh.
  • Let food cool before refrigerating.
  • Label containers with the preparation date.
  • Reheat thoroughly before serving.

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