June 7, 2018
Most people that know me, know that I am all about meal prep. I like to make a few of my breakfasts and lunches ahead of time to keep things simple and so I don’t resort to grabbing the easiest, non-nutritional food I can get my hands on.
I recently threw these Italian Chicken Bowls together and they were amazing, quick to prepare and not to mention perfect for my nutrition goals!
Enjoy!
Italian Chicken Meal Prep
Ingredients
- 2lbs chicken breast
- 3 medium zucchini
- 1 large red onion
- 1.5 cups cherry tomatoes
- 2 cups broccoli florets
- 1 tsp salt
- 1/2 tsp pepper
- 2 tsp basil
- 2 tsp marjoram
- 2 tsp rosemary
- 2 tsp thyme
- 1 tsp. paprika
- 2-4 cups cooked rice of choice (optional)
Instructions
- Pre-heat oven to 450F.
- Line a baking sheet with aluminum foil and set aside.
- In a small bowl, mix salt, pepper, basil, marjoram, rosemary, thyme, and paprika.
- Chop your veggies and chicken up into bite size pieces
- Place the chicken and veggies in the baking dish. Sprinkle all the spices and garlic evenly over the chicken and veggies. Drizzle with the olive oil.
- Bake for 15-20 minutes until chicken is cooked, and veggies are slightly charred.
- Broil 1-2 minutes to brown chicken
- Place ½ or 1 cup of cooked rice of choice into 4 individual meal prep containers (optional. not shown).
- Divide chicken and veggies evenly on top of the rice.
- Cover and store in the fridge for 3- 5 days or serve for dinner
*Each bowl comes in at under 300 calories with more than 30g of protein, under 20g of carbohydrates and 8g fat (approx.)*
Meal prep suggestions
- This Italian Chicken Meal Prep Bowl does not have to be used for meal prep. It is delicious as an easy mid week meal, chicken dinner. Instead of packaging it up, just serve to your family over brown rice.
- Add whatever veggies you like best. I like this flavor combination, but feel free to substitute your favorites.
- There are a lot of seasonings on this, cut in half if you are worried it will be too much, adjust to taste!
- I broil for a couple minutes at the end to get a little color on the chicken. Skip if you don’t like your veggies to have a tiny bit of char.
- Salt and pepper are great for adjusting to your personal flavor preference.
- Keeps 3-5 days in the fridge.
