Lunch | Recipes

Meal Prep – Healthy Roasted Chicken And Veggies

We all aspire to live a healthy lifestyle but life can make one so busy.

The thought of cooking all your meals every day often feels impossible considering all the work you have to do and this is where meal prep comes in.

Meal prepping is a must if you go to work, school or you simply like having a delicious healthy meal on hand.

It saves you lots of time and most definitely makes your week run a lot smoother since you don’t have to stress about what you’ll have for lunch or dinner.


There will also be no need to purchase fast food thus keeping your health in check.

The best thing about it is that you can meal prep your entire week’s meal over the weekend and this way the only thing you have to do is pop it in the microwave when hungry.

Dividing your meals into containers will most definitely help you control your portions thus you won’t eat more than you need to.

You also avoid food wastage by meal prepping.


How good is this recipe?

This healthy roasted chicken and veggies is seasoned with Italian spices and olive oil then roasted to perfection. It most definitely passes for a perfect lunch or dinner.

You can meal prep the chicken and veggies in approximately 30 minutes.

The chicken breasts are cut into smaller pieces thus cooking at the same rate as the vegetables. This way it is easier to cook everything at the same time.

Once cooked it is charred, tender, and full of flavor.

Here is how to meal prep your healthy roasted chicken and veggies.


Meal Prep – Healthy Roasted Chicken And Veggies


Two boneless chicken breasts medium in size

1 chopped zucchini

1 cup of grape tomatoes

1 chopped red onion

1 cup of fresh broccoli florets

2 cloves of minced garlic

2 tablespoons of olive oil

½ teaspoon of paprika

1 teaspoon of salt

1 tablespoon of Italian seasoning

½ teaspoon of black pepper

½ teaspoon of red pepper flakes

4 cups of cooked rice

4 meal prep containers.


Preheat the oven to 450 degrees Fahrenheit. Line a baking sheet with aluminum foil and then set it aside

Cut the chicken breasts into ½ inch pieces then place the chicken and the veggies in the baking dish.

Sprinkle all the spices and garlic evenly over the chicken and veggies then sprinkle with olive oil.

Bake for approximately 20 minutes or until the chicken is tender and the veggies are charred.

Remove from the oven and set it aside.

To assemble

Place 1 cup of the cooked rice of your choice in each meal prep container.

Divide the chicken and veggies evenly and place it on top of the rice in each container.

Cover the containers tightly and refrigerate up to 5 days or freeze up to 4 weeks.

To reheat

Microwave on medium for up to 2 minutes or until it starts steaming.

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