27 Spring High Protein Meal Prep Ideas

When you want a dependable set of recipes without searching through dozens of pages, this collection brings the ideas together in one place. The recipes are arranged in a new order, and each entry includes ingredients and step-by-step instructions so you can choose what fits your kitchen and schedule.

1. Healthy Orange Chicken

Easy Orange Chicken Meal Prep is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT10M · Cook: PT25M · Total: PT35M · Yield: [‘4’, ‘4 containers’]

Enjoy a hearty meal with this healthy orange chicken recipes that is great to make ahead for a busy week.

Ingredients

• 2 lbs chicken breasts (boneless, skinless)
• 2 tbsp sesame oil
• 1 cup orange juice
• 1/4 cup chicken broth
• 1/4 cup soy sauce (low sodium)
• 1 tsp garlic powder
• 1 tbsp fresh ginger (grated)
• 1/2 tbsp orange zest
• 3 tbsp honey
• 1/2 tsp black pepper
• chopped green onion
• 2 tbsp sesame seeds
• 1 cup rice
• 1.5 cup water
• salt and black pepper (to taste)
• 2 small heads of broccoli

Instructions Chicken

1. Cut chicken breasts into 1-inch cubes.
2. In a frying pan, heat up sesame oil and cook the chicken until it’s brown. It will take around 12-15 minutes.
3. While the chicken is cooking, mix all of the sauce ingredients together in a small bowl.
4. Remove the cooked chicken and add the sauce to the empty frying pan.
5. Cook the sauce until it thickens, stirring throughout. It will take around 5-10 minutes.
6. Add the cooked chicken back into the frying pan and stir all the ingredients together to coat the chicken.*
7. Sprinkle with chopped green onion and sesame seeds.

Broccoli and Rice

1. While cooking the chicken, cook the rice. Wash the rice and add it to a saucepan, then pour in the water. Add some salt.
2. Bring the rice to boil and reduce to simmer for 10 minutes. Make sure you cover the saucepan with a lid. Let it sit for another 10 minutes (make sure you cook the rice as per instructions on the packet).
3. Fluff your rice and leave it be.
4. Fill a pot with water and bring to a boil. Add a pinch of salt.
5. Wash the broccoli, cut away the stems from the crown, and slice your florets into pieces.
6. Add florets into the boiling water and cook for 3-4 minutes until tender.
7. Remove and drain your broccoli.

Assemble Meal Prep Bowls

1. Divide rice into 4 meal prep containers, and divide the orange chicken and broccoli. Your meal prep is ready! Keep in the fridge for up to 3-4 days and reheat before eating.

2. Chicken Corn Bowls

Chicken Corn Rice Bowls is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT15M · Cook: PT10M · Total: PT25M · Yield: [‘4’, ‘4 bowls’]

This flavorful bowl features juicy chicken, sweet corn, and fluffy rice with a zesty dressing. A high-protein, low-calorie meal that’s also gluten-free!

Ingredients

• 1 lb chicken breast (skinless and boneless, diced)
• 1 tbsp olive oil
• 2 tsp paprika powder
• 2 tsp garlic powder
• 1 tsp ground cumin
• 1 tsp chili powder
• Salt and black pepper (to taste)
• 1/4 cup sour cream
• 1 clove garlic (minced)
• 1/2 tsp paprika
• 1/2 tsp lime zest (grated)
• 2 cups cooked basmati rice
• 1 15 oz can whole kernel corn (drained and rinsed)
• 1/4 cup feta cheese (crumbled)
• 1/4 cup cilantro (chopped)
• 1 lime (cut into wedges)

Instructions Chicken

1. Place a non-stick skillet over medium-high heat and add olive oil to it.
2. Once hot, add in the chicken, cover with paprika powder, garlic powder, ground cumin, chili powder, salt and black pepper.
3. Cook the chicken for 6-8 minutes until it has fully cooked. Flipping the chicken throughout. Remove from heat.

Dressing

1. In a small bowl mix together all of the dressing ingredients.

Assemble Rice Bowls

1. Divide rice into 4 bowls. Top up with corn, cooked chicken and then feta cheese.
2. Drizzle with the dressing, garnish with cilantro and lime wedges on top.
3. Serve warm or cold.

3. Greek Turkey Meatballs

Greek Turkey Meatballs is a practical addition to this collection, with a straightforward method and adaptable serving options.

Ingredients

• 1 lb (450 g) ground turkey
• 1/2 cup (60 g) plain breadcrumbs or panko
• 1 large egg, lightly beaten
• 1/2 small onion, finely grated (about 1/3 cup)
• 2 cloves garlic, minced
• 1/4 cup (15 g) fresh parsley, finely chopped
• 1/4 cup (40 g) crumbled feta cheese
• 1 teaspoon dried oregano
• 1/2 teaspoon dried mint (or 1 tablespoon fresh mint, chopped)
• Zest of 1 lemon
• 1 teaspoon kosher salt
• 1/2 teaspoon black pepper
• 2 tablespoons olive oil (for browning)
• For the tzatziki (serving): 1 cup (240 g) Greek yogurt
• 1/2 cucumber, grated and excess liquid squeezed out
• 1 clove garlic, minced
• 1 tablespoon lemon juice
• 1 tablespoon extra-virgin olive oil
• 1 tablespoon chopped fresh dill or mint
• Salt and black pepper to taste
• Optional for serving: warm pita, lemon wedges, and extra chopped parsley

Instructions

1. 1. Prepare and measure all ingredients: preheat the oven to 400°F (200°C). Line a baking sheet with parchment or lightly oil it. Grate the onion and cucumber, mince garlic, crumble the feta, and zest the lemon.
2. 2. Make the tzatziki: in a small bowl combine the Greek yogurt, squeezed grated cucumber, minced garlic, lemon juice, olive oil, chopped dill (or mint), and a pinch of salt and pepper. Stir, taste, adjust seasoning, then refrigerate while you make the meatballs.
3. 3. Mix the meatball mixture: in a large bowl combine the ground turkey, breadcrumbs, beaten egg, grated onion, minced garlic, parsley, crumbled feta, dried oregano, dried mint (if using), lemon zest, salt, and black pepper. Gently mix with your hands or a spoon until just combined — avoid overworking the meat.
4. 4. Shape the meatballs: wet your hands and form the mixture into about 18–22 meatballs (roughly 1.5 inches / 3–4 cm each). Place them on a plate or tray as you work.
5. 5. Brown the meatballs: heat 2 tablespoons olive oil in a large ovenproof skillet over medium-high heat. Add the meatballs in a single layer (work in batches if needed) and brown on all sides, about 6–8 minutes total. Browning adds flavor but does not finish the cooking.
6. 6. Finish cooking in the oven: transfer the browned meatballs (in the skillet or onto the prepared baking sheet) to the preheated oven and bake 10–12 minutes, or until the internal temperature reaches 165°F (74°C). If you prefer not to brown first, bake uncovered for 18–20 minutes from cold.
7. 7. Rest and adjust seasoning: remove the meatballs from the oven and let them rest 3–5 minutes. Taste one (careful, it will be hot) and adjust salt, pepper, or a squeeze of lemon if needed.
8. 8. Serve: arrange the meatballs with the chilled tzatziki, warm pita or a simple salad, garnish with extra parsley and crumbled feta, and serve with lemon wedges for squeezing.

4. Sheet Pan Chicken Fajitas

Sheet Pan Chicken Fajitas is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT15M · Cook: PT20M · Total: PT35M · Yield: [’12’, ’12 tortilla shells’]

Enjoy Mexican flavors with these healthy chicken sheet pan fajitas. A yummy, flavorful recipe the kids will love! Gluten-free and dairy-free.

Ingredients

• 2 tsp chili powder
• 1 tsp garlic powder
• 1 tsp smoked paprika
• 1 tsp cumin
• 1 tsp salt
• ½ tsp black pepper
• 2 tbsp olive oil
• 1 ½ lbs chicken breasts (boneless, skinless (cut into strips))
• 3 bell peppers (cut into strips (use whatever colors you want))
• 1 medium white onion (sliced)
• 1 lime (juiced)
• fresh cilantro (chopped)
• 12 small corn shells
• sour cream (grated cheese, guacamole, salsa (OPTIONAL))

Instructions

1. Preheat the oven to 400F and oil the baking sheet.
2. In a bowl, combine chilli powder, garlic powder, smoked paprika, cumin, salt, black pepper, and olive oil.
3. Add chicken strips to the baking sheet, cover with the mix of olive oil and spices.
4. Add in the bell peppers, white onion and toss to combine.
5. Cook in the oven for around 20 minutes until the chicken is fully cooked.
6. Squeeze out the lime juice all over the sheet pan and sprinkle over chopped cilantro.
7. Serve in tortillas.

5. Salsa Shredded Chicken

Salsa Shredded Chicken Meal Prep Bowls is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT15M · Cook: PT40M · Total: PT55M · Yield: [‘2’, ‘2 meal prep bowls’]

Try these high protein salsa shredded chicken meal prep bowls and have your high protein meals ready for the week to come. Bring those Spanish flavors into your kitchen!

Ingredients

• 3 boneless (skinless chicken breasts (1lb, 450g))
• 16 oz mild salsa sauce (450g)
• 1/2 cup chicken broth
• 1 tsp chili powder
• 1 tsp paprika powder
• 1 lb cauliflower floret (450g)
• ½ tsp salt
• 1 red bell pepper
• 1 yellow bell pepper
• 1 green bell pepper
• 1 tbsp olive oil
• Pinch of salt

Instructions

1. Take out your chicken breasts and add them to a pot. Pour in the chicken broth and salsa sauce. Add paprika and chili powder. Give it a stir.
2. Cover the pot with a lid and bring it to boil. Once that’s done, lower the heat and let it simmer for 30 minutes.
3. Preheat the oven to 425F (220 C). Cut all the bell peppers into ½ inch (1.3 cm) thick strips. Afterward, place them on a baking sheet and spray them with olive oil. Make sure it covers the peppers well and sprinkle a little bit of salt. Then, roast in the oven for 20-25 minutes until slightly browned.
4. While chicken is boiling and peppers are baking, take out your cauliflower floret. Wash it and break it apart. Shred-it in the food processor and let it steam for around 10 minutes. Add some salt to your taste once finished.
5. Once the chicken has simmered for 30 minutes, shred it with forks inside the pot and give it a stir afterward. Turn off the heat.
6. Once all the cooking is finished, salt the cauliflower and add it into the food storage containers. Divide all the portions in half and add chicken followed roasted pepper into the container.
7. You can store this meal prep in a fridge for up to 4 days. Glass containers tend to keep the food fresh for longer.

6. Honey Garlic Chicken

Honey Garlic Chicken Meal Prep is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT10M · Cook: PT15M · Total: PT25M · Yield: [‘2’, ‘2 meal prep bowls’]

Just in 25 minutes, you can make this one-pan dinner! Honey garlic chicken is sweet, flavorful, and nutritious. Perfect for meal prep!

Ingredients

• 4 chicken thighs (skinless and boneless)
• 1 tbsp cornflour
• 1/2 tsp salt
• 1/2 tsp black pepper
• 1 tbsp vegetable oil
• 1 tbsp butter (or olive oil if dairy-free)
• 4 cloves garlic (minced)
• 3 tbsp honey
• 1/3 cup chicken broth
• 1 tbsp soy sauce
• 2 tbsp green onion (chopped)
• 1 cup brown rice
• 6 cups water
• Pinch of salt

Instructions

1. Rinse brown rice. Then, boil the water in a large pot and add rice to it. Let it boil uncovered for 30 minutes until the rice is fully cooked. Drain excess water once finished, season with salt.
2. Meanwhile, mix cornflour, salt, and pepper together. Toss the chicken into cornflour until fully coated.
3. Now, make sure to heat up the vegetable oil in a skillet. Add in chicken thighs and cook for 4-5 minutes until golden brown. Then, just flip them and cook for another 2 minutes.
4. Afterward, add butter to the pan and garlic. Lower the heat.
5. Combine honey, chicken broth, and soy sauce. Now, add the sauce into the skillet and bring to a boil. Let it simmer for 4-5 minutes until the sauce thickens up and coats the chicken.
6. Divide rice into meal prep containers. Top with honey garlic chicken and season with green onion.

7. Honey Garlic Shrimp Meal Prep

Honey Garlic Shrimp Meal Prep is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT15M · Cook: PT17M · Total: PT32M · Yield: [‘4’, ‘4 meal prep containers’]

Craving a balance between sweet and savory? Our honey garlic shrimp meal prep has got you covered! A perfect meal prep lunch idea anyone can make and pack away for work. It’s a glutenfree recipe as well as a high protein meal prep!

Ingredients

• 1 cup white basmati rice
• 1 lb shrimp
• salt and pepper
• 1 tbsp olive oil
• 1 clove garlic (minced)
• 4 cloves garlic (minced)
• 1/2 tbsp red chili flakes
• 2 tbsp honey
• 2 tbsp soy sauce (low sodium)
• 2 tbsp water
• 1 tsp cornstarch
• 3 medium carrots (finely chopped)
• 1 head of broccoli (chopped)
• 1 cup corns
• 1 cup snow peas
• salt and black pepper

Instructions

1. Cook the rice according to the instructions provided on the packaging.
2. In a small bowl, mix garlic honey sauce ingredients.
3. Pat dry the shrimp, season it with salt and pepper. Add 1 tbsp olive oil to the frying pan, heat it up, and add in minced garlic.
4. Sear shrimp on high heat for 2-3 minutes on one side and then cook for 2-3 minutes on another side. Remove the shrimp and set it aside.
5. Lower the heat to medium-high, add in the carrots, and sauté them for 2-3 minutes. Add a little bit more olive oil if needed. Then add in broccoli and let it sauté for another 2-3 minutes. Finally, add in the corn and snow peas, salt, and black pepper and pour in the sauce. Sauté for 5 minutes until all the veggies are cooked and fully covered with the sauce.
6. Divide cooked ingredients into 4 different food containers.

8. Chicken and Farro Meal Prep

Chicken with Broccoli, Beets and Farro Salad (Meal Prep) is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT20M · Cook: PT20M · Total: PT40M · Yield: [‘4’, ‘4 meal prep bowls’]

Chicken meal prep bowls with broccoli, beets, and farro salad are sweet, refreshing, and full of nutritional value! These meal prep bowls are high in protein and fiber!

Ingredients

• 4 skinless (boneless chicken breasts)
• 1 tsp garlic powder
• 1/2 tsp paprika
• 1 tsp ground cumin
• 1/4 tsp salt
• 1 tbsp extra-virgin olive oil
• 1/2 cup parsley leaves
• 2 garlic cloves
• 5 tbsp extra-virgin olive oil
• 1 tsp vinegar
• 1/2 tsp salt
• 1 red onion (sliced)
• 4 small red beets (cooked)
• 2 cups broccoli
• 8.5 oz cooked farro (250 g)
• 2 oranges (peeled and sliced)
• 1/2 tsp salt
• Fresh dill (chopped)

Instructions

1. Chicken
2. Combine garlic powder, paprika, cumin, and salt. Rub it over chicken. Add 1 tbsp of olive oil to a pan and cook for 6 minutes on each side until fully cooked. Let it cool down and cut the chicken into slices.
3. Salad
4. Slice red onion and peeled oranges. Cut the beets into wedges. Now, add broccoli into boiling water and let it cook for 6-8 minutes. Drain them before serving.
5. Combine beet wedges with cooked farro and add salt.
6. Dressing
7. Add parsley, garlic, olive oil, vinegar, and salt into a blender. Blend until smooth.
8. Meal Prep
9. Divide farro mixture and broccolini among 4 food containers. Top them up with onion, orange slices, and chicken. Drizzle with the dressing we’ve just made and sprinkle some chopped dill.

9. Healthy Chicken Parmesan

How to Meal Prep – Healthy Chicken Parmesan is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT10M · Cook: PT35M · Total: PT45M · Yield: [‘4’, ‘4 meals’]

Learn how to meal prep Healthy Chicken Parmesan so you can enjoy your favorite comfort food throughout the week while sticking to your clean eating plan!

Ingredients

• 4 chicken breasts halves, boneless and skinless
• 1 cup almond meal
• 1/4 cup chickpea flour
• 1 tbsp dried oregano
• 1 tbsp dried basil
• 1 tbsp dried thyme
• 2 tsp garlic powder
• 1 1/2 tsp sea salt
• 1 tsp ground black pepper
• 2-4 tbsp olive oil
• 1 25-oz tomato sauce
• 2 tbsp grated Parmesan cheese
• 4 medium zucchini
• 1 tbsp olive oil
• 1/2 tsp sea salt
• 1/2 tsp black pepper
• 1/4 tsp garlic powder

Instructions

1. First start by preheating your oven to 500 degrees F.
2. In a large mixing bowl, combine almond meal, chickpea flour, dried oregano, dried basil, dried thyme, garlic powder, sea salt, and black pepper.
3. Dredge the boneless, skinless chicken breasts in the seasoned almond meal mixture and then shake off any excess.
4. Heat olive oil in large oven safe skillet over high heat.
5. Add the coated chicken and sear until golden-brown on both sides, about 2 minutes per side. We aren’t looking to cook through, just get a nice golden crust on the chicken.
6. Pour the tomato sauce over and around the browned chicken.
7. Sprinkle a little grated parmesan over each chicken breast.
8. Then, place in the oven for 8-12 minutes, until the cheese melts and the chicken is cooked through.
9. Then remove it from the oven and allow to cool.
10. While that’s cooling, make the zucchini noodles.  Using a spiralizer, make the zucchini noodles.
11. Heat olive oil over medium-high heat in a large sauté pan until it’s hot.
12. Then, add the zucchini noodles, sea salt, ground black pepper, and granulated garlic, and toss to combine.
13. We don’t want to cook the zucchini all the way here – we’re just looking for it to start to cook and heat all the way through. When we reheat it later, it’ll finish cooking and be perfectly tender and not mushy. So, remove the noodles from the heat after about 2-3 minutes and let cool.
14. To assemble our chicken Parmesan meal prep, start by adding the cooked zucchini noodles to one side of your meal prep container, then top with the cooked chicken Parmesan.

10. Healthy Chicken Fajita

Healthy Chicken Fajita Meal Prep Bowl is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT10M · Cook: PT20M · Total: PT30M · Yield: [‘2’, ‘2 meal prep bowls’]

These chicken fajita meal prep bowls are the low carb version of regular chicken fajitas. High in proteins and fats, and great for busy people.

Ingredients

• 4 skinless chicken thighs
• 2 tsp lemon juice
• 1 red bell pepper
• 1 yellow bell pepper
• 1 green bell pepper
• 1 large onion
• 2 tbsp olive oil
• 2 cloves of garlic (crushed)
• 4 cups Brussel sprouts (fresh or frozen)
• 2 tsp chilli powder
• 1 tsp paprika
• 1/2 tsp cumin powder
• black pepper and salt

Instructions

1. Mix chili powder, red pepper, cumin, a dash black pepper, and salt, and set aside.
2. Cut chicken thighs into thin strips. Then, add half of the seasoning, garlic, lemon juice and a dash of salt to them.
3. Heat olive oil in a pan and add chicken strips. Cook for 10 minutes or until fully cooked.
4. Now, remove the chicken, add sliced onions and bell peppers, and the rest of the seasoning. Stir fry for 5-minutes.
5. Meanwhile, preheat oven to 390 degrees F (200 degrees C).
6. Place Brussel sprouts in a single layer on the baking sheet, spray with olive oil, season with salt and black pepper. Bake for 20 minutes.

11. Herb Chicken with Couscous

Baked Herb Chicken Breasts with Couscous Meal Prep is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT15M · Cook: PT55M · Total: PT70M · Yield: [‘4’, ‘4 meal prep bowls’]

Baked herb chicken breasts with couscous is a cheap meal prep that’s nutritious and filling. It’s packed with protein and fiber, and, on top of that, full of flavors! A great option for packable lunch!

Ingredients

• 2 zucchini
• 2 red bell peppers
• 1 yellow bell pepper
• 2 red onions
• 8 cloves garlic (peeled)
• 1 cup couscous
• 1.5 cups vegetable broth
• 1 cup parsley (chopped)
• 2 Tbsp olive oil
• pinch of salt and black pepper
• 4 boneless (skinless chicken breasts (2 lbs))
• 3 Tbsp olive oil
• 2 tsp dried oregano
• 1 tsp dried basil
• 1 tsp garlic powder
• 1/4 tsp salt
• pinch of pepper

Instructions

1. Couscous with Roasted Vegetables
2. Preheat the oven to 400F (205C). Chop zucchini, red bell peppers, yellow bell peppers into 1-inch pieces. Slice onion and peel garlic cloves. Now place all of the vegetables, onion, and garlic on a large baking sheet.
3. Spray them with olive oil and toss to coat them as evenly as possible. Finally, add a pinch of salt and black pepper. Now, roast the vegetables in the oven for 45 minutes and make sure to stir them every 15 minutes.
4. Now, get a saucepan while you’re roasting the vegetables. Bring vegetable broth to boil and add in the couscous. Cover it with the lid and turn off the heat, wait for 5 minutes until the couscous absorbs all the broth, and uncover the saucepan. Give the couscous a stir to make sure it’s light and fluffy.
5. Baked Chicken Breast
6. While vegetables are roasting, combine oregano, basil, garlic powder, salt, and pepper with olive oil. Stir well, and it should form a nice paste.
7. Take out your chicken breasts, gently pound them with a mallet if they’re a little thicker than usual. Cover them with the paste we’ve just made.
8. Bake in a baking tray for 20 minutes. Make sure you cool it down before slicing it.
9. Final Steps
10. Finally, combine couscous with roasted vegetables. Press in garlic and chop some parsley. Combine all the ingredients together and divide them into food containers.
11. Top it up with slices of chicken. Store in the fridge while tightly sealed for up to 3 days.

12. Spicy Pineapple Chicken

Spicy Pineapple Chicken Meal Prep is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT10M · Cook: PT20M · Total: PT50M · Yield: [‘3’, ‘3 meal prep bowls’]

A quick, sweet, spicy pineapple chicken stir-fry you can meal prep! It’s a lovely, delicious, Asian-inspired meal prep recipe.

Ingredients

• 3 tbsp soy sauce
• 4 tbsp pineapple juice (from can)
• 1 tbsp chilli sauce
• 2 cloves garlic (minced)
• 1 tsp fresh ginger (grated)
• 1/4 tsp red pepper flakes
• 1 lb chicken thighs (skinless & boneless (cubed))
• 1 tbsp olive oil
• 1/2 white onion (sliced)
• 1 jalapeño (sliced)
• 14- ounce can pineapple chunks (drained)
• 1/2 tsp salt
• 1 tbsp green onion (sliced)

Instructions

1. Drain the can of pineapples, leaving out the juice. Combine soy sauce, pineapple juice, chili sauce, garlic, ginger, and pepper flakes in a bowl.
2. Cube the chicken thighs and add them to the marinade. Make sure all of it is covered, marinate in the fridge for 20 minutes or so.
3. Heat the olive oil in a skillet over medium heat. Add in the onion, jalapeno. Cook for 1-2 minutes.
4. Add in the chicken with the marinade. Afterward, turn up the heat and cook for 10-15 minutes until the chicken is fully cooked.
5. Finally, add in pineapple and salt. Cook for another 3-5 minutes. Sprinkle with green onion before serving.
6. For meal prep:Serve with rice of your choice. Keep refrigerated for up to 3 days.

13. Hawaiian Pizza Chicken Meal Prep

Hawaiian Pizza Chicken Bowls is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT15M · Cook: PT25M · Total: PT40M · Yield: [‘4’, ‘4 meal prep bowls’]

This Hawaiian pizza chicken meal prep combines savory, sweet, and tangy flavors in one delicious dish. A high-protein, gluten-free meal you’ll love!

Ingredients

• 4 medium chicken breasts (skinless and boneless)
• 1 tbsp garlic powder
• 2 tsp paprika
• 1 tbsp Italian seasoning
• Salt and black pepper (to taste)
• 1 cup pizza sauce
• 1 cup mozzarella cheese (shredded)
• ½ cup ham (chopped)
• ½ cup pineapple (diced)
• 4 cups steamed broccoli (cut into halves)
• Pineapple (diced)
• Parmesan (grated)

Instructions

1. Preheat the oven to 400F. Prepare a 9×13 casserole dish and spray it with oil.
2. Cut chicken breasts into 1-inch cubes. Add them to the baking dish. Cover with garlic powder, paprika, Italian seasoning, salt, and black pepper. Toss well to combine.
3. Bake in the oven for 15 minutes, then take the dish out.
4. Cover the chicken cubes evenly throughout the dish with pizza sauce, mozzarella cheese, chopped ham, and ½ cup of diced pineapple.
5. Return to the oven and bake for another 10-12 minutes until the cheese melts and starts to brown and bubble.
6. Once the chicken is ready, divide it into 4 meal prep bowls and add in the broccoli. Top up the chicken with diced pineapple and grated parmesan.

14. Chicken Burrito Bowls

Chicken Burrito Bowls is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT15M · Cook: PT15M · Total: PT30M · Yield: [‘4’, ‘4 meal prep bowls’]

These healthy chicken burrito bowls are flavorful, nutritious, and delicious. Filled with Mexican flavors, they’re a perfect high protein lunch or meal prep to bring to work. Can be made in just 30 minutes!

Ingredients

• 2 cups arugula
• 1 cup grape tomatoes (halved)
• 7 ounce can corns (drained)
• 14 ounce can black beans (rinsed and drained)
• 1 lb chicken breasts
• 1/2 tsp salt
• 1/4 tsp black pepper
• 1 cup basmati rice
• 1.5 cups water
• 1 tsp paprika
• 1/2 tsp cumin
• 1/4-1/2 tsp cayenne (check notes)
• 1/4 tsp black pepper
• 4 tbsp Caesar dressing (use dairy-free option if dairy-free)

Instructions Chicken

1. Place chicken breasts at the bottom of a pot. Season with salt and black pepper. Cover the chicken with 1 inch of water.
2. Place the pot on the stove, bring to boil. Then, reduce the heat, and let it simmer until the chicken is fully cooked (no longer pink in the center) or reaches the temperature of 165 F. It will take around 15 minutes.
3. Remove the chicken from the water. Let it cool down before shredding.

Rice

1. Rinse your rice using a mesh strainer.
2. Place rice and water into a saucepan. Bring to simmer without the lid on, and once the surface is bubbling, place the lid and lower the heat. Cook for another 7 minutes. Now mix in paprika, cumin, cayenne, and black pepper. Cover the rice and cook for another 5 minutes. (Or just cook your rice according to instructions and mix in the spices 5 minutes before the rice is fully cooked).
3. Remove from the stove and rest for 10 minutes. Fluff before serving.

Meal Prep Assemble

1. Divide the cold ingredients, rice, and chicken between 4 food containers. Drizzle with Caesar dressing, especially the chicken to give it more flavor.

15. Stir-Fried Pork Meal Prep

Stir-Fried Pork Meal Prep With Ginger and Soy is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT15M · Cook: PT10M · Total: PT25M · Yield: [‘2’, ‘2 meal prep bowls’]

These stir-fried pork meal prep bowls will bring Asian flavors into your home. High in protein, dairy-free and only 400 calories per box.

Ingredients

• 9 oz pork tenderloin (250g, cut into chunks)
• 1 tsp cornflour
• 2 tbsp dark soy sauce
• 2 tbsp olive oil
• 2.5 oz green beans (75g)
• 1 red pepper (deseeded and sliced)
• 1 yellow pepper (deseeded and sliced)
• 1 green pepper (deseeded and sliced)
• 2.5 oz snow peas (75g)
• ½ oz fresh root ginger (75g, finely chopped)
• 2 garlic cloves (minced)
• 4 spring onions (cut into short lengths)
• black pepper
• 2 tbsp of water

Instructions

1. Cut the pork into chunks and remove all the fat on the meat. Mix cornflour with 2 tbsp of cold water.
2. Add 1 tbsp olive oil to the frying pan, heat it up and add the pork. Stir-fry for 2 minutes until the meat is lightly brown but not fully cooked.
3. Remove the pork and add another tablespoon of olive oil to the frying pan. Slice the peppers and add them to the pan. Afterward, add in the green beans.
4. Cook for 2 minutes and add snow peas. Add ginger, garlic and spring onions and stir-fry.
5. Now return the pork to the frying pan, add in soy sauce, and the mixture of cornflour and water. Cook for another 2-4 minutes until the meat is fully cooked and the sauce thickened up.

16. Chicken Legs with Quinoa

One-Pan Chicken Legs with Chickpeas and Quinoa (Meal Prep) is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT15M · Cook: PT35M · Total: PT50M · Yield: [‘4’, ‘4 meal prep bowls’]

Sweet and flavorful, these one-pan chicken legs are filling, nutritious, and cheap to make. It’s a budget, high-calorie meal prep that has plenty of nutrients. The blend of spices and sweetness will leave your taste buds happy.

Ingredients

• 4 chicken legs (1.8 lb)
• 2 tbsp extra-virgin olive oil
• 1 onion (finely chopped)
• 1/2 cup quinoa (washed)
• 1 cans chickpeas (1.5 cups chickpeas)
• 1.5 cups of hot water
• 1/4 cup dried cranberries
• 1 tsp ground cinnamon
• 1 tsp ground turmeric
• 1 tsp ground coriander
• 1/2 tsp crushed red pepper flakes
• 2 tsp salt
• 1 tsp black pepper
• 1 cup parsley (chopped)
• 9 oz cherry tomatoes (250g)

Instructions

1. Season chicken legs with 1.5 tsp salt and 1tsp black pepper.
2. Now, heat the olive oil in the skillet, add the chicken legs skin side down and cook for 5 minutes. Then flip and fry for another 5 minutes until the chicken is nicely browned. Afterward, transfer the chicken to the plate.
3. Now, finely chop the onion and add it to the skillet. Right after that, add in cinnamon, turmeric, and coriander. Stir for 1 minute.
4. Add in washed quinoa and stir it so that spices coat it. Add 1.5 cups of hot water, give it a stir. Then, stir in the chickpeas and dried cranberries.
5. Add crushed red pepper flakes and the remaining 1/2 tsp of salt. Give it a stir.
6. Bring the chicken legs back into the skillet, bring the liquid to a boil. Then, reduce the heat and cover it with a lid.
7. Cook for 20-25 minutes until quinoa is tender and chicken is fully cooked. Let it sit for 5 minutes afterward.
8. Finally, divide the dish into 4 food containers. Chop some parsley and sprinkle it over each portion. Add in cherry tomatoes.
9. Refrigerate for up to 3-4 days.

17. Blackened Chicken Sheet Pan Dinner

Blackened Chicken Sheet Pan Dinner is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT10M · Cook: PT20M · Total: PT30M · Yield: 4

This blackened chicken sheet pan dinner with sweet potatoes and brussels sprouts is easy, healthy, and quick. Perfect for weeknight dinners and meal prep!

Ingredients

• 1 pound Just BARE chicken breasts
• Blackening Seasoning (Use store-bought if desired)
• 2 teaspoons Italian seasoning
• 1/2 teaspoon black pepper
• 1/2 teaspoon sea salt
• 1/2 teaspoon paprika
• 1/2 teaspoon cumin
• 1/2 teaspoon cayenne
• 1/2 teaspoon cane sugar
• 1/4 teaspoon garlic powder
• Sweet Potatoes
• 4 cups sweet potatoes, cubed
• 2 Tablespoons olive oil
• 1/2 teaspoon sea salt
• 1/4 teaspoon black pepper
• 1 clove garlic, minced or crushed
• Brussels Sprouts
• 2 cups brussels sprouts, halved
• 2 Tablespoons olive oil
• 1/4 teaspoon sea salt
• 1/4 teaspoon white pepper
• 1 clove garlic, minced or crushed

Instructions

1. Preheat the oven to 400º. Line a baking sheet with parchment paper or spray with cooking oil.
2. Mix together the ingredients for blackening seasoning in a small bowl. Place chicken breasts on the baking sheet and sprinkle with seasoning, flip and repeat.
3. Spread sweet potatoes and brussels sprouts in the remaining space on the sheet pan. Drizzle with olive oil. Sprinkle seasonings and garlic.
4. Place into the oven and bake 20-25 minutes, removing halfway to flip chicken and gently toss veggies.
5. Enjoy!

18. Mexican Meal Prep

Mexican Meal Prep Bowls with Cauliflower Rice (Low Carb) is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT8M · Cook: PT12M · Total: PT20M · Yield: [‘4’, ‘4 meal prep bowls’]

Mexican meal prep bowls that are also low carb! Great when you’re craving for Mexican flavors and wanting a low carb high protein meal!

Ingredients

• 1 head cauliflower
• 1 tbsp olive oil
• 1 green bell pepper (chopped)
• 1 can chopped tomatoes (1.5 cup chopped tomatoes)
• 1 tsp ground onion
• 1/2 tsp garlic powder
• 1/2 tsp cumin
• 1 tsp paprika
• 1/4 tsp crushed chili flakes
• 1/2 tsp dried oregano
• pinch of salt
• pinch of black pepper
• 4 boneless (skinless chicken breasts)
• ½ tsp salt
• ¼ tsp black pepper
• 1 cup wild rocket salad
• 1 avocado

Instructions Shredded Chicken:

1. Get a large pot, add chicken breasts to it, and season with salt and pepper.
2. Cover the chicken with around 1 inch of water.
3. Bring the water to a boil and let it simmer for around 12 minutes. Remove the chicken from water and shred it using either fork, claws, or a food processor.

Cauliflower Rice:

1. Break apart cauliflower head. Wash, dry, and chop into smaller pieces.
2. Pulse with a food processor until you’ve got cauliflower rice.
3. Heat up a pan, add olive oil, chop green pepper and sauté them for a couple of minutes.
4. Add cauliflower rice, chopped tomatoes, and simmer for 5 minutes.
5. Mix in onion, garlic powder, cumin, paprika, crushed chili flakes, oregano, salt, and pepper. Mix as well as you can and let it simmer for 5 minutes.

Serving:

1. Divide cauliflower rice equally among 4 food containers. Add shredded chicken to each of them as well as wild rocket salad. Slice avocado and top each meal prep bowl with it.

19. Lemon Chicken with Veggies

Lemon Chicken with Veggies Meal Prep is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT15M · Cook: PT35M · Total: PT50M · Yield: [‘3’, ‘3 meal prep bowls’]

These lemon chicken bowls with veggies are super easy to make. On top of that, very delicious, nutritious, full of flavors, and easy to assemble for lunch for work.

Ingredients

• 1 lb chicken breast
• 1/4 cup chicken stock
• 1 tbsp freshly squeezed lemon juice
• 2 tbsp olive oil
• 1 white onion
• 3 cloves garlic
• ½ tsp salt
• ½ tsp black pepper
• 2 sweet potatoes (peeled, diced)
• 2 cups of broccoli
• 2 tbsp extra virgin olive oil
• ½ tsp paprika
• ½ tsp salt
• ¼ tsp black pepper
• ¼ tsp garlic powder
• pinch of black pepper
• 3 cups cherry tomatoes
• Dill (chopped)

Instructions

1. Chop the onion in chunky pieces, peel garlic cloves. Add them to a blender, pour in chicken stock, lemon juice, 1 tbsp olive oil, and add in salt with pepper. Blend until one smooth texture.
2. Cut chicken breasts into 1-inch chunks and combine them with the marinade in a large bowl or Ziploc bag. Keep refrigerated for at least 2 hours.
3. Preheat the oven to 425 F (220 C).
4. Mix 1 tbsp olive oil with paprika, salt, ¼ tsp black pepper, and garlic powder. Peel sweet potatoes, dice them into ½ inch cubes, and coat them with the mixture we‘ve just made.
5. Bake them in the oven for 35 minutes. Add in broccoli with 25 minutes to go (10 minutes later). Drizzle broccoli with 1 tbsp of olive oil and add a pinch of black pepper. Let the vegetable bake for another 25 minutes.
6. Meanwhile, heat 1 tbsp of olive oil in a skillet and add in the chicken with marinade. Cook for 13-15 minutes and make sure to stir it the whole time until the chicken is golden brown.
7. Chop cherry tomatoes as well as dill. Cover the tomatoes in dill.
8. Divide lemon chicken and vegetables into 3 food containers equally. Store in the fridge for up to 3 days.

20. Sweet and Chili Chicken

Sweet Chilli Chicken Sheet Pan Dinner is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT15M · Cook: PT15M · Total: PT30M · Yield: [‘4’, ‘4 plates’]

Love sweet chili sauce? Make this healthy sweet chili chicken dinner you can quickly bake in the oven. Gluten-free and dairy-free.

Ingredients

• 4 chicken breasts (cubed into 1-inch pieces)
• 4 cups broccoli florets
• 2 red bell peppers (diced)
• 2 tsp sesame seeds
• 1/2 cup cilantro leaves
• 1 lime (sliced into 4 wedges)
• 2 tbsp sesame oil
• 3 tbsp sweet chilli sauce
• 2 tbsp fresh lime juice
• 2 cloves garlic (minced)
• 1/2 tsp ginger (grated)

Instructions

1. In a small bowl, mix all the sauce ingredients.
2. Preheat the oven to 400F. Oil your baking sheet.
3. In a separate bowl, add in the chicken breast cubes, cover with 1/3 cup of the sauce. Stir the chicken to coat it.
4. Add chicken onto the baking sheet, then spread broccoli and bell peppers around it. Drizzle the remaining sauce all over the veggies.
5. Bake in the oven for 15 minutes. Sprinkle with sesame seeds, cilantro leaves, and top up with lime wedges.

21. Chicken Meatballs Meal Prep

Chicken Meatballs Meal Prep is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT20M · Cook: PT22M · Total: PT42M · Yield: [‘4’, ‘4 meal prep bowls’]

These chicken meatball bowls are flavorful, slightly spiced and garlicky. Filling, yummy, low carb, high protein, gluten-free and low in calories with just 400 kcal per bowl.

Ingredients

• 1 lb ground chicken
• 1/2 cup cheddar cheese (shredded)
• 4 cloves garlic (minced)
• 1 tsp Italian seasoning
• 1 tsp paprika
• 1 tsp onion powder
• 1/2 tsp crushed red pepper flakes
• 1/2 cup fresh parsley (chopped)
• Salt and black pepper (to taste)
• 3 tbsp butter (divided)
• 1/2 fresh lemon (juiced)
• 1/2 cup chicken stock
• 1 tbsp Sriracha sauce
• 2 medium cauliflower heads (grated into rice)
• Chopped parsley
• Lemon slices

Instructions Cauliflower Rice

1. Make cauliflower rice by grating the cauliflower heads or pulsing cauliflower florets in a food processor.
2. Cover a large plate with the cauliflower rice, add 1 cup of water, and cook on the highest setting in the microwave for about 5-7 minutes. It’ll steam the cauliflower rice.
3. Alternatively, you can steam cauliflower florets and then pulse in a food processor to make the rice.

Chicken Meatballs

1. In a large bowl, combine ground chicken with cheddar cheese, minced garlic, Italian seasoning, paprika, onion powder, crushed red pepper flakes, salt and black pepper. Combine well with your hands.
2. Roll up 12 meatballs out of the mince and set aside.
3. Heat up a large skillet to medium-low heat. Add 2 tbsp of butter and cook the chicken meatballs for 8-10 minutes on all sides until they have browned and cooked through. While cooking, baste the meatballs with the butter juices so they thoroughly cook through.
4. Add the remaining 1 tbsp of butter to the skillet, squeeze in the lemon juice, and pour in the chicken stock and sriracha sauce. Cook for another 4-5 minutes, stirring regularly until some of the water evaporates.

Meal Prep Assembly

1. Divide cauliflower rice into 4 food containers. Top each container with 3 chicken meatballs, and pour the sauce over the meatballs and cauliflower rice. Garnish with chopped parsley and lemon slices.
2. Store in the fridge for up to 3-4 days and reheat in the microwave before eating.

22. Salmon Meal Prep with Veggies

Salmon Meal Prep With Veggies is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT10M · Cook: PT30M · Total: PT40M · Yield: [‘2’, ‘2 meal prep bowls’]

A delicious high protein salmon meal prep with nutritious vegetables: sweet potatoes, cauliflower, and beets. These high protein meal prep bowls are gluten-free, dairy-free, paleo, and Whole30 diet-friendly.

Ingredients

• 1 lb salmon (450g)
• 1/2 sweet potato (250g)
• 2 cups of cauliflower (200g)
• 2 tbsp olive oil
• 1 tbsp soy sauce
• ½ tsp garlic powder
• ½ tsp ground ginger
• ½ tsp cumin
• ½ tsp paprika
• 1 cup cooked and diced beets (120g)
• 4 lemon wedges
• Parsley
• salt and pepper (to taste)

Instructions

1. Preheat the oven to 400F (200C). In a bowl, combine 1 tbsp olive oil, garlic, and ginger. Toss in the cauliflower to cover it with the mixture and spread it on one side of a large baking sheet.
2. In another bowl, combine 1 tbsp olive oil with cumin and paprika. Cut sweet potatoes into cubes, cover them in the mixture of oil, and spread them on the other side of the baking sheet. Roast in the oven for 25-30 minutes and stir midway.
3. Sprinkle salmon with salt and pepper. Add another tablespoon of olive oil to the frying pan, fry the salmon (skin up) for a minute and add soy sauce.
4. Cook the salmon for around 1-2 minutes and flip the salmon, so it’s skin down. Then, cook for another 3-5 minutes until the salmon is fully cooked.
5. Dice the beetroots and chop parsley. Divide salmon and vegetables between glass containers and top up with fresh parsley as well as lemon wedges.

23. Carnitas Burrito Bowls

Carnitas Burrito Bowls is a practical addition to this collection, with a straightforward method and adaptable serving options.

Ingredients

• 2.5 lb (1.1 kg) pork shoulder (boneless or bone-in), trimmed and cut into 2-3 inch pieces
• 1 tablespoon vegetable oil
• 2 teaspoons kosher salt, divided
• 1 teaspoon freshly ground black pepper, divided
• 1 teaspoon ground cumin
• 1 teaspoon dried oregano
• 4 cloves garlic, minced
• 1 medium yellow onion, quartered
• 1 cup (240 ml) fresh orange juice (about 1 large orange)
• 1 cup (240 ml) low-sodium chicken broth
• 2 bay leaves
• 2 tablespoons lime juice (about 1–2 limes)
• 2 cups long-grain white rice (uncooked)
• 4 cups water or low-sodium chicken broth (for cooking rice)
• 1 cup fresh or frozen corn kernels (thawed if frozen)
• 1 (15 oz/425 g) can black beans, drained and rinsed
• 4 cups chopped romaine or mixed salad greens
• 2 ripe avocados, sliced
• 1 cup pico de gallo or your favorite salsa
• 1/2 cup crumbled queso fresco or cotija
• 1/2 cup chopped fresh cilantro
• 4 lime wedges (for serving)
• 1/2 cup sour cream or Mexican crema (optional)

Instructions

1. 1. Prepare and measure: Pat the pork pieces dry and season them with 1 teaspoon salt, 1/2 teaspoon pepper, cumin, and oregano. Mince the garlic and quarter the onion. Measure the orange juice, chicken broth, and lime juice. Rinse and drain the beans; thaw the corn if frozen.
2. 2. Brown the pork: Heat the vegetable oil in a large heavy-bottomed Dutch oven or ovenproof pot over medium-high heat. Working in batches if needed, brown the pork pieces on all sides, about 3–4 minutes per side; transfer browned pieces to a plate.
3. 3. Sauté aromatics: Reduce heat to medium. Add the quartered onion to the pot and cook 4–5 minutes until softened and beginning to brown. Add the minced garlic and cook 30 seconds until fragrant.
4. 4. Deglaze and build braising liquid: Pour in the orange juice and chicken broth, scraping up any browned bits from the bottom of the pot with a wooden spoon. Stir in the bay leaves and the remaining 1 teaspoon salt and 1/2 teaspoon pepper.
5. 5. Braise the pork: Return the pork to the pot so pieces are partially submerged in the liquid. Bring to a gentle simmer, then cover the pot and either reduce heat to low and simmer on the stovetop for 1.75–2 hours, or transfer the covered pot to a 325°F (160°C) oven for the same time, until the pork is very tender and shreds easily with a fork.
6. 6. Cook the rice: While the pork braises, rinse the rice under cold water. Combine the rice and 4 cups water or broth in a saucepan, bring to a boil, reduce to low, cover and simmer 15–18 minutes until tender. Remove from heat and let stand 5 minutes, then fluff with a fork. Stir in 1 tablespoon lime juice and half the chopped cilantro; season to taste with salt.
7. 7. Heat beans and corn: Combine the drained black beans and corn in a small saucepan over low heat. Cook until warmed through, about 5–7 minutes. Season with a pinch of salt and a squeeze of lime if desired.
8. 8. Shred the pork: When the pork is tender, remove it from the braising liquid and place on a large cutting board. Reserve 1/2 cup of the braising liquid. Using two forks, shred the pork into bite-sized pieces, discarding bay leaves and any excess fat.
9. 9. Crisp the carnitas (two options): a) Oven method: Spread the shredded pork in an even layer on a rimmed baking sheet, drizzle with some reserved braising liquid, and place under a hot broiler 4–6 inches from the heat for 4–6 minutes until edges are crisp; stir and broil another 2–4 minutes until evenly crisped. b) Skillet method: Heat a large skillet over medium-high heat, add a little oil, then add shredded pork in a single layer and let it cook undisturbed 2–3 minutes to form crispy edges, tossing and repeating until nicely browned.
10. 10. Warm tortillas (optional): If you want to serve with tortillas alongside the bowls, warm 4 flour or corn tortillas in a dry skillet or wrapped in foil in a low oven for a few minutes.
11. 11. Assemble the burrito bowls: Divide the cilantro-lime rice among 4 bowls. Top each with 1 cup chopped greens, a portion of warm black beans and corn, 6–8 oz (roughly) of the shredded carnitas, a spoonful of pico de gallo, avocado slices, a sprinkle of queso fresco, a dollop of sour cream or crema if using, and a few cilantro leaves. Add a lime wedge to each bowl.
12. 12. Taste and adjust: Squeeze lime over the bowls and taste one component; adjust salt, pepper, or lime as needed before serving.
13. 13. Serve: Serve bowls immediately while the carnitas are hot so the crisped edges contrast with the creamy avocado and fresh toppings.

24. Chicken with Sweet Potatoes

Sheet Pan Chicken with Sweet Potatoes, Apples and Brussels Sprouts is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT15M · Cook: PT37M · Total: PT172M · Yield: [‘4’, ‘4 plates’]

This sheet pan chicken dinner is yummy, nutritious, and easy to make. A perfect Whole30, dairy-free, and gluten-free meal for the whole family.

Ingredients

• 4 chicken breasts (skinless, boneless)
• 3 tbsp olive oil
• 6 cloves garlic (minced)
• 1 tsp cinnamon
• 1 tsp sea salt
• ½ tsp black pepper
• 4 cups Brussels sprouts (halved)
• 1 large sweet potato (peeled and cut into ½-inch cubes)
• 2 red onions (cut into chunks)
• 2 medium apples (sliced into 1-inch pieces)
• fresh parsley (chopped)

Instructions

1. Preheat the oven to 425F.
2. In a bowl, mix 2 tbsp olive oil with garlic, cinnamon, 1/2 tsp sea salt, and 1/4 tsp black pepper.
3. Add in chicken breasts and cover them with the rub we’ve just mixed up. Set aside for at least 2 hours.
4. Chop the veggies as suggested and place Brussels sprouts, sweet potato, red onion, and apple slices on a large baking sheet.
5. Drizzle the veggies with another 1 tbsp of olive oil, 1/2 tsp salt, and 1/4 tsp black pepper. Toss to coat them and spread them evenly on the baking sheet.
6. Bake vegetables in the oven for 15 minutes.
7. Remove from the oven, toss the veggies, and place chicken on top of them.
8. Cook for another 20-22 minutes until the chicken is fully cooked and veggies caramelized.
9. Sprinkle with chopped parsley before serving.

25. Chicken Buddha Bowl Meal Prep

Chicken Buddha Bowl Meal Prep is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT10M · Cook: PT30M · Total: PT40M · Yield: [‘4’, ‘4 meals’]

Easy gluten free chicken sheet pan meal served in a bowl with jasmine rice.

Ingredients

• 1 cup Jasmine Rice ((or 2 cups cooked))
• 16 ounces Chicken Breast
• 8 cups chopped mixed vegetables (ie, red onion, summer squash, zucchini, bell pepper, broccoli, cauliflower, etc))
• 1 tbs avocado oil
• Sea Salt
• black pepper
• 1 tsp all-purpose seasoning
• fresh squeezed lemon juice

Instructions

1. Prepare jasmine rice in advance by cooking according to package instructions. Refrigerate until ready for use.
2. Preheat oven to 400 and line a baking dish with aluminum foil.
3. Add chicken breast to the center of the pan and arrange veggies surrounding the chicken. Drizzle with avocado oil and season with salt, pepper, and all-purpose seasoning.
4. Bake for 20 minutes, then remove from the oven. If the vegetables need more time, remove the chicken and continue cooking veggies for an additional 5-10 minutes, depending on what vegetables you chose.
5. Slice chicken into long strips.
6. To assemble, add ½ cup jasmine rice to each meal prep container and top with baked chicken and sheet pan veggies. Add a slice of lemon for serving. Keeps in the fridge for 4-5 days.

26. Greek Sheet Pan Chicken Dinner

Greek Sheet Pan Chicken Dinner is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT15M · Cook: PT20M · Total: PT35M · Yield: [‘4’, ‘4 plates’]

Bring greek flavors into your kitchen with this quick Greek sheet pan chicken dinner. It’s low carb and gluten-free, on top of it all, family-friendly!

Ingredients

• 1 lb chicken breasts (diced)
• 1 red pepper (diced)
• 1 green pepper (diced)
• 1 yellow pepper (diced)
• 1 zucchini (sliced)
• 1 red onion (sliced)
• 2 tbsp olive oil
• 2 tbsp fresh lemon juice
• 6 cloves garlic (minced)
• 1 tbsp dried oregano
• 1 tbsp dried parsley
• 1/2 tsp salt
• 1/4 tsp black pepper
• 1/4 cup feta cheese (crumbled)

Instructions

1. Preheat the oven to 400F.
2. Add the chicken and veggies into a large sheet pan. Top them up with olive oil, lemon juice, garlic, oregano, dried parsley, salt, and black pepper.
3. Toss all the ingredients to combine well and bake in the oven for 20 minutes until the chicken is fully cooked.
4. Remove from the oven and top up with crumbled feta cheese before serving.

27. Asian Lettuce Wraps

Asian Lettuce Wraps is a practical addition to this collection, with a straightforward method and adaptable serving options.

Ingredients

• 1 lb (450 g) ground chicken or turkey
• 2 teaspoons vegetable oil
• 1 small yellow onion, finely chopped (about 1 cup)
• 3 cloves garlic, minced
• 1 tablespoon fresh ginger, minced
• 1 cup shiitake or cremini mushrooms, finely diced
• 1/2 cup canned water chestnuts, drained and diced
• 1 cup shredded carrot (about 1 medium carrot)
• 3 green onions, thinly sliced (white and green parts separated)
• 3 tablespoons hoisin sauce
• 2 tablespoons low-sodium soy sauce
• 1 tablespoon rice vinegar
• 1 tablespoon brown sugar or honey
• 1 teaspoon sesame oil
• 1 teaspoon sriracha or chili paste (optional, to taste)
• Kosher salt and freshly ground black pepper, to taste
• 2 heads butter lettuce (or 12–16 large leaves), washed and peeled apart
• 1 lime, cut into wedges
• 2 tablespoons toasted sesame seeds (optional)
• Fresh cilantro leaves for garnish (optional)

Instructions

1. 1. Prepare and measure: wash and separate lettuce leaves; finely chop the onion, mushrooms, water chestnuts, carrots, and green onions; mince garlic and ginger. Measure sauces and other ingredients so everything is within reach.
2. 2. Heat a large skillet or wok over medium-high heat. Add the vegetable oil and swirl to coat.
3. 3. Add the chopped onion to the hot pan and sauté 2–3 minutes until translucent.
4. 4. Add the garlic and ginger and cook 30–45 seconds until fragrant, stirring constantly so they don’t burn.
5. 5. Add the ground chicken (or turkey) to the pan, breaking it up with a spatula. Cook, stirring, until the meat is no longer pink and begins to brown, about 5–7 minutes.
6. 6. Stir in the diced mushrooms and cook 3–4 minutes, until they release moisture and soften.
7. 7. Add the water chestnuts, shredded carrot, and the white parts of the green onions. Cook another 2–3 minutes until the vegetables are heated through and tender.
8. 8. In a small bowl, whisk together hoisin sauce, soy sauce, rice vinegar, brown sugar (or honey), sesame oil, and sriracha (if using). Pour the sauce over the cooked mixture and stir to combine. Cook 1–2 minutes so flavors meld and the sauce thickens slightly.
9. 9. Taste the filling and adjust seasoning with salt, pepper, or a splash more soy/hoisin/rice vinegar as desired.
10. 10. Remove the pan from heat and stir in the green onion greens. Keep the filling warm.
11. 11. To assemble, spoon 2–3 tablespoons (or more, to taste) of the filling into the center of a lettuce leaf. Garnish with cilantro and a sprinkle of toasted sesame seeds, and finish with a squeeze of lime.
12. 12. Serve immediately while the filling is warm and the lettuce is crisp. Offer extra lime wedges and sriracha on the side for individual adjustment.

Save this collection for the next time you need practical meal inspiration. Start with the recipe that best matches your ingredients, then return to try the others throughout the week.