Herb Chicken Meal Prep

Juicy herb-marinated chicken breasts roasted alongside colorful vegetables and portioned with brown rice into grab-and-go containers. This is the reliable weekly meal-prep formula for balanced, ready-made lunches.

By YumYum Editorial · Healthy & Wellness

Prep: 20 min · Cook: 30 min · Total: 50 min · Serves 4

Ingredients

• 4 boneless skinless chicken breasts (about 6 oz each)
• 3 tablespoons olive oil, divided
• 2 teaspoons dried Italian herb blend
• 1 teaspoon garlic powder
• 1 1/4 teaspoons salt, divided
• 1/2 teaspoon black pepper, divided
• 1 lb broccoli florets
• 1 red bell pepper, sliced
• 1 zucchini, sliced into half-moons
• 1 cup brown rice, rinsed
• 2 cups water or chicken broth
• 1 tablespoon fresh lemon juice
• 2 tablespoons chopped fresh parsley

Instructions

1. Preheat the oven to 425°F (220°C) and line two baking sheets with parchment.
2. In a bowl, combine 2 tablespoons olive oil, Italian herbs, garlic powder, 3/4 teaspoon salt, and 1/4 teaspoon pepper; rub all over the chicken breasts.
3. Toss the broccoli, bell pepper, and zucchini with the remaining tablespoon of olive oil, 1/4 teaspoon salt, and 1/4 teaspoon pepper on the second sheet.
4. Roast the chicken for 22-25 minutes until internal temperature reaches 165°F (74°C), and roast the vegetables for 18-20 minutes until tender and lightly charred.
5. While everything roasts, combine the brown rice and water in a saucepan, bring to a boil, cover, and simmer 35-40 minutes until tender; season with the remaining 1/4 teaspoon salt.
6. Let the chicken rest 5 minutes, then slice.
7. Toss the roasted vegetables with lemon juice and parsley.
8. Divide the rice, roasted vegetables, and sliced chicken evenly among four meal-prep containers.
9. Cool completely before sealing and refrigerating for up to 4 days.