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High Protein Garlic Parmesan Chicken Meal Prep - Simple, Satisfying, and Ready for the Week

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Prep Time 15 minutes
Cook Time 25 minutes
Total Time 40 minutes
Servings: 4 servings
Ingredients Method

Ingredients
  

  • Chicken: 2 to 2.5 lb boneless, skinless chicken breasts (about 4–6 pieces)
  • Seasoning: 6 cloves garlic (minced), 1.5 tsp kosher salt, 1 tsp black pepper, 1.5 tsp Italian seasoning, 1 tsp paprika, 1/2 tsp red pepper flakes (optional)
  • Coating: 1/2 cup finely grated Parmesan cheese, 2 tbsp plain Greek yogurt, 2 tbsp olive oil
  • Finishing: Zest of 1 lemon, 1 tbsp lemon juice, 1 tbsp chopped fresh parsley (optional)
  • Veggies (choose 2–3): 1 lb broccoli florets, 1 lb green beans, 1 lb asparagus, or 1 lb zucchini
  • Carb (optional but recommended): 2 cups cooked brown rice, quinoa, or roasted baby potatoes
  • Pantry: Cooking spray or extra olive oil

Method
 

  1. Preheat and prep: Heat your oven to 400°F (200°C). Line a sheet pan with parchment or foil for easy cleanup. Lightly oil or spray the surface.
  2. Flatten the chicken (optional but helpful): Place chicken breasts between two sheets of plastic wrap and pound to an even 3/4-inch thickness. This helps them cook evenly and stay juicy.
  3. Mix the flavor base: In a bowl, combine minced garlic, salt, pepper, Italian seasoning, paprika, red pepper flakes (if using), olive oil, Greek yogurt, and half of the Parmesan. Stir into a paste.
  4. Coat the chicken: Pat chicken dry. Rub the paste all over each piece. Sprinkle the remaining Parmesan over the top to form a light crust.
  5. Prep the veggies: Toss your chosen vegetables with a drizzle of olive oil, a pinch of salt and pepper, and a little Italian seasoning. Spread on a separate sheet pan, or leave space on the same pan if it fits.
  6. Roast: Bake the chicken for 16–20 minutes, depending on thickness, until the internal temperature reaches 165°F (74°C). Roast the vegetables for 15–20 minutes until crisp-tender and slightly browned.
  7. Rest and finish: Let chicken rest for 5 minutes. Add lemon zest and juice over the chicken. Sprinkle with parsley if you like.
  8. Cook your carb (if using): Make rice, quinoa, or roasted potatoes while the chicken bakes. Season simply with salt and a splash of olive oil.
  9. Portion: Slice the chicken. Divide chicken, vegetables, and carbs into 4–5 meal prep containers. Aim for 30–40 grams of protein per serving by adjusting chicken portions.
  10. Cool before sealing: Let everything cool 10–15 minutes so condensation doesn’t make it soggy. Seal and store.