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High Protein Low Calorie Chicken Meal Prep Bowls - Simple, Filling, and Ready for the Week

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Prep Time 15 minutes
Cook Time 30 minutes
Total Time 45 minutes
Servings: 4 servings
Ingredients Method

Ingredients
  

  • Chicken: 2 pounds boneless, skinless chicken breasts (or thighs if you prefer)
  • Vegetables: 2 bell peppers (any color), 1 large red onion, 2 medium zucchini, 1 head broccoli, 1 cup cherry tomatoes
  • Carbs (choose one): 2 cups cooked brown rice, quinoa, or 4 cups cauliflower rice for lower calories
  • Marinade: 3 tablespoons olive oil, 2 tablespoons lemon juice, 3 cloves garlic (minced), 1 teaspoon smoked paprika, 1 teaspoon chili powder, 1 teaspoon dried oregano, 1 teaspoon ground cumin, 1 teaspoon salt, 1/2 teaspoon black pepper
  • Optional add-ons: 1 avocado (sliced day-of), fresh cilantro or parsley, lime wedges, hot sauce or sriracha
  • Simple yogurt sauce (optional but great): 1/2 cup plain nonfat Greek yogurt, 1 tablespoon lemon juice, 1 small clove garlic (grated), pinch of salt, black pepper

Method
 

  1. Preheat and prep: Heat the oven to 425°F (220°C). Line two large sheet pans with parchment for easy cleanup.
  2. Mix the marinade: In a bowl, whisk olive oil, lemon juice, garlic, smoked paprika, chili powder, oregano, cumin, salt, and pepper.
  3. Prep the chicken: Slice chicken breasts in half horizontally to make thinner cutlets, or cut into 1-inch chunks for faster cooking. Toss with half the marinade. Let sit 10–20 minutes while you prep veggies.
  4. Chop the vegetables: Slice bell peppers and onion into strips. Cut zucchini into half-moons, broccoli into small florets, and leave cherry tomatoes whole.
  5. Season the veggies: Add the remaining marinade to the vegetables and toss to coat.
  6. Arrange on pans: Spread vegetables on one sheet pan in a single layer. Place chicken on the other pan, spaced out so it roasts, not steams.
  7. Roast: Bake both pans for 15–20 minutes, flipping chicken once. Chicken is done at 165°F (74°C) internal. Veggies should be tender with a little char on the edges.
  8. Cook your base: While the oven works, cook brown rice or quinoa according to package directions. For cauliflower rice, sauté in a nonstick skillet with a little oil, salt, and pepper for 5–7 minutes until just tender.
  9. Make the yogurt sauce: Stir yogurt, lemon juice, garlic, salt, and pepper. Thin with a splash of water if you like it drizzly.
  10. Assemble bowls: Divide rice or cauliflower rice into 4–5 meal prep containers. Top with roasted veggies and chicken. Add a spoon of yogurt sauce, or pack it separately if reheating later.
  11. Finish and cool: Let bowls cool uncovered for 15–20 minutes before sealing to prevent condensation.