Cook the base: Prepare quinoa, rice, or pasta according to package directions. Salt the water for better flavor. Fluff or drain and set aside.

Prep the chicken: Pat chicken dry. Cut into bite-size pieces or thin cutlets for fast cooking. Season with salt, pepper, Italian seasoning, and half the minced garlic.

Sear the chicken: Heat 1 tablespoon olive oil in a large skillet over medium-high. Add chicken in a single layer. Cook 4–6 minutes, turning once, until browned and cooked through. Remove to a plate.

Cook the veggies: Add another drizzle of oil to the skillet. Add red onion, bell pepper, and zucchini with a pinch of salt. Cook 5–6 minutes until tender-crisp. Stir in cherry tomatoes and remaining garlic; cook 2 minutes until tomatoes just begin to burst.

Add the pesto: Lower heat to medium. Return chicken to the pan. Stir in pesto, lemon zest, and a squeeze of lemon juice. If it looks thick, add 1–2 tablespoons of hot water to loosen. Taste and adjust salt and pepper. If you like heat, add red pepper flakes.

Optional greens: Toss in spinach or arugula and stir just until wilted, 30–60 seconds.

Assemble bowls: Divide the base among 4–5 meal prep containers. Top with pesto chicken and veggies. Finish with Parmesan and nuts if using.

Cool properly: Let bowls cool uncovered for 15–20 minutes before sealing and refrigerating.