Description
Healthy meal prep made simple—this one-pan recipe delivers five crave-worthy, nutritious meals with minimal cleanup and maximum flavor. Designed for real lives and busy weeks.
Ingredients
2 lbs boneless skinless chicken thighs (or tempeh/tofu)
4 cups broccoli florets (or cauliflower/zucchini/green beans)
2 cups chopped sweet potatoes (or butternut/yukon potatoes)
1 red onion, sliced (or shallots/leeks)
3 tbsp olive oil + spices (paprika, garlic, thyme)
Optional: cooked grain (quinoa, couscous, rice), feta/goat cheese, fresh herbs
Instructions
1. Preheat oven to 425°F.
2. Line two baking sheets with parchment.
3. Marinate chicken in oil, garlic, paprika, thyme, salt, and pepper for 15 minutes.
4. Spread chicken on one sheet and vegetables on the other. Drizzle with oil and season.
5. Roast 30–35 minutes, flipping halfway.
6. Ensure chicken reaches 165°F and veggies are tender. Cool slightly.
7. Assemble in containers with cooked grain base.
8. Drizzle with lemon or tahini sauce if desired.
9. Label, refrigerate up to 5 days.
10. Reheat and enjoy!
Notes
Use airtight glass containers to keep meals fresh.
Swap proteins and veggies weekly for variety.
Add sauces like pesto, chipotle ranch, or harissa yogurt for flavor.
Include high-protein snacks like overnight oats or boiled eggs for complete prep.
Freeze extra portions to extend freshness.
- Prep Time: 20 minutes
- Cook Time: 35 minutes
- Category: Meal Prep
- Method: Roasting
- Cuisine: American
Nutrition
- Serving Size: 1 container
- Calories: 450
- Sugar: 6g
- Sodium: 480mg
- Fat: 18g
- Saturated Fat: 3g
- Unsaturated Fat: 13g
- Trans Fat: 0g
- Carbohydrates: 35g
- Fiber: 6g
- Protein: 36g
- Cholesterol: 110mg
Keywords: healthy meal prep, one-pan, chicken and veggies, weekly lunch, batch cooking