Description

Hey there! Meal prep doesn’t have to be boring. This recipe gives you a delicious, customizable base for bowls, wraps, and salads all week long. With simple ingredients and a few optional sauces, you can enjoy variety without the stress.

Ingredients

Scale

For the Chicken:

2 lbs boneless, skinless chicken breasts (or thighs for extra flavor)
1 tbsp olive oil
2 cloves garlic, minced (or ½ tsp garlic powder)
1 tsp smoked paprika (or sweet paprika)
½ tsp salt & ½ tsp black pepper
Juice of 1 lemon

For the Veggies (choose 2-3 favorites):

2 cups broccoli florets
2 cups Brussels sprouts, halved
2 medium sweet potatoes, diced (or butternut squash/carrots)
2 tbsp olive oil
Salt & pepper, to taste

Optional Sauce Ideas:

Pesto
Sriracha mayo (mix sriracha + mayo)
Hummus thinned with water or lemon
Greek yogurt + lemon + herbs
Tahini dressing (tahini + lemon + water + pinch of salt)

Instructions

Step 1: Preheat Oven

Preheat to 400°F (200°C).
Line two baking sheets with parchment paper for easy cleanup.

Step 2: Season the Chicken

Place chicken on a sheet pan. Drizzle with olive oil and lemon juice.
Rub in garlic, smoked paprika, salt, and pepper.
Optional: Pound chicken to even thickness for consistent cooking.

Step 3: Prep the Veggies

Toss chosen veggies with olive oil, salt, and pepper.
Spread on a separate sheet pan, leaving space between pieces for roasting.

Step 4: Bake

Chicken: 22-25 minutes, until internal temperature reaches 165°F (75°C).
Veggies: 25-30 minutes, flipping halfway through until golden and tender.

Step 5: Cool and Assemble

Let chicken rest 10 minutes, then slice.
Divide chicken and veggies into meal prep containers.
Keep sauces separate until serving.

Notes

Avoid overcrowding veggie pans—steam prevents caramelization.
Use a meat thermometer to prevent dry chicken.
Let chicken rest 5-10 minutes after baking.
Freeze chicken for up to 3 months; veggies freeze best if sturdier (sweet potatoes, carrots).
Reheat gently in the microwave or skillet; can be eaten cold on salads.