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Healthy 5-Day Meal Prep Bowl with Lemon Herb Chicken

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A simple, flavorful meal prep bowl featuring lemon herb marinated chicken, fresh veggies, and hearty grains that stays fresh and tasty for five days.

Ingredients

Scale
  • 4 boneless, skinless chicken breasts (about 1.5 lbs / 680 g)
  • 2 lemons, juiced and zested
  • 3 cloves garlic, minced
  • 2 tablespoons olive oil
  • 1 tablespoon fresh thyme leaves (or 1 teaspoon dried)
  • 1 tablespoon fresh parsley, chopped
  • 1 teaspoon salt
  • ½ teaspoon black pepper
  • 2 cups cooked quinoa or brown rice (about 370 g cooked)
  • Optional: ½ teaspoon turmeric or smoked paprika
  • 1 cup cherry tomatoes, halved
  • 1 large cucumber, diced
  • 1 cup steamed broccoli florets
  • ½ cup shredded carrots
  • ½ cup thinly sliced red onion (optional)
  • For the dressing (optional):
  • 2 tablespoons Greek yogurt (or dairy-free alternative)
  • 1 tablespoon lemon juice
  • 1 tablespoon olive oil
  • Salt and pepper to taste
  • Fresh herbs like dill or parsley (optional)

Instructions

  1. In a large bowl, whisk together lemon juice, lemon zest, minced garlic, olive oil, thyme, parsley, salt, and pepper. Add chicken breasts and coat evenly. Cover and refrigerate for at least 30 minutes or up to 8 hours.
  2. Rinse 1 cup quinoa or brown rice under cold water. Cook according to package directions (15 minutes for quinoa, 40 minutes for brown rice). Stir in turmeric or smoked paprika if using. Fluff and let cool slightly.
  3. While grains cook, halve cherry tomatoes, dice cucumber, shred carrots, slice red onion, and steam broccoli for 4-5 minutes until tender but bright green. Set aside.
  4. Preheat oven to 400°F (200°C). Place marinated chicken breasts on a baking sheet lined with parchment paper or lightly greased. Bake for 18-20 minutes or until internal temperature reaches 165°F (74°C). Let rest 5 minutes before slicing.
  5. Divide cooked grains evenly among five meal prep containers. Top each with sliced chicken and mixed veggies. Whisk dressing ingredients if using and drizzle over bowls or pack separately.

Notes

Marinate chicken for at least 30 minutes or up to 8 hours for best flavor. Use a meat thermometer to avoid overcooking chicken. Let chicken rest before slicing to keep it juicy. Toss cooked grains with olive oil and lemon juice to prevent sticking. Keep dressing separate until serving to maintain veggie crispness.

Nutrition

Keywords: meal prep, lemon herb chicken, healthy bowl, quinoa, brown rice, batch cooking, easy recipes, gluten-free, high protein

Find it online: https://sparklespoon.com/healthy-5-day-meal-prep-bowl-with-lemon-herb-chicken-easy-recipes/