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Healthy 5-Day High-Protein Meal Prep Bowls with Lemon Herb Chicken

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A quick and easy high-protein meal prep recipe featuring juicy lemon herb chicken, quinoa, and roasted vegetables, perfect for busy weeks and meal prepping.

Ingredients

Scale
  • 4 boneless, skinless chicken breasts (about 1.5 lbs / 680 g)
  • 2 lemons (zested and juiced)
  • 3 cloves garlic, minced
  • 2 tbsp olive oil
  • 1 tbsp dried oregano
  • 1 tsp salt
  • ½ tsp black pepper
  • Fresh parsley, chopped (optional)
  • 1 ½ cups quinoa, rinsed (can substitute with brown rice or farro)
  • 3 cups water or low-sodium chicken broth
  • 2 cups broccoli florets
  • 2 cups diced sweet potatoes (about 1 medium sweet potato)
  • 1 red bell pepper, sliced
  • 1 tbsp olive oil
  • Salt and pepper to taste
  • 2 tbsp plain Greek yogurt (or dairy-free alternative, optional)
  • 1 tbsp lemon juice (for dressing, optional)
  • 1 tsp honey or maple syrup (for dressing, optional)

Instructions

  1. Marinate the chicken: In a mixing bowl, combine lemon zest, lemon juice, minced garlic, olive oil, oregano, salt, and pepper. Toss chicken breasts in the mixture to coat well. Cover and refrigerate for at least 30 minutes, up to 4 hours.
  2. Cook the quinoa: Rinse quinoa under cold water for about 30 seconds. In a medium saucepan, add quinoa and 3 cups water or broth. Bring to a boil, cover, reduce heat to low, and simmer for 15 minutes or until liquid is absorbed. Remove from heat and let sit covered for 5 minutes. Fluff with a fork.
  3. Prepare and roast vegetables: Preheat oven to 425°F (220°C). Chop broccoli, sweet potatoes, and bell pepper into bite-sized pieces. Toss with olive oil, salt, and pepper on a baking sheet. Roast for 25-30 minutes, turning halfway through, until tender and caramelized.
  4. Cook the chicken: Heat a non-stick skillet or grill pan over medium-high heat. Remove chicken from marinade and discard leftover marinade. Cook chicken breasts for 6-7 minutes per side or until internal temperature reaches 165°F (75°C). Rest chicken for 5 minutes before slicing.
  5. Assemble the bowls: Divide quinoa evenly among five meal prep containers. Top with roasted vegetables and sliced lemon herb chicken. Garnish with fresh parsley if desired.
  6. Optional dressing: Mix Greek yogurt, lemon juice, and honey in a small bowl. Drizzle over bowls or pack separately.

Notes

Marinate chicken for at least 30 minutes for best flavor. Use a meat thermometer to ensure chicken reaches 165°F (75°C). Let chicken rest 5 minutes before slicing to keep it juicy. Rinse quinoa thoroughly to remove bitterness. Roasting vegetables at high heat brings out natural sweetness. For freezing, store chicken and grains separately from vegetables to maintain texture.

Nutrition

Keywords: meal prep, high protein, lemon herb chicken, quinoa, roasted vegetables, healthy lunch, easy dinner

Find it online: https://coracooks.com/healthy-5-day-high-protein-meal-prep-bowls-with-lemon-herb-chicken-recipe/