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Low Calorie Meal Prep Italian Chicken and Veggies - Simple, Fresh, and Ready for the Week

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Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Servings: 4 servings
Ingredients Method

Ingredients
  

  • Chicken: 1.5–2 pounds boneless, skinless chicken breasts (or thin-sliced cutlets)
  • Vegetables: 2 cups broccoli florets, 2 cups zucchini (sliced), 1 red bell pepper (sliced), 1 yellow bell pepper (sliced), 1 small red onion (sliced), 1 cup cherry tomatoes
  • Seasonings: 3 cloves garlic (minced), 1.5 teaspoons dried oregano, 1 teaspoon dried basil, 1 teaspoon smoked or sweet paprika, 1/2 teaspoon red pepper flakes (optional), 1 teaspoon kosher salt, 1/2 teaspoon black pepper
  • Fats and acids: 2 tablespoons extra-virgin olive oil, zest of 1 lemon, juice of 1 lemon, 1 tablespoon balsamic vinegar (optional)
  • Fresh finish (optional but great): Fresh parsley, fresh basil
  • Serving options (optional): Cauliflower rice, mixed greens, or a small portion of cooked farro or quinoa

Method
 

  1. Preheat and prep pans: Heat your oven to 425°F (220°C). Line two large sheet pans with parchment for easy cleanup.
  2. Mix the seasoning: In a small bowl, combine minced garlic, oregano, basil, paprika, red pepper flakes (if using), salt, black pepper, lemon zest, and olive oil. Stir until it forms a loose paste.
  3. Prep the chicken: Pat the chicken dry. If the breasts are thick, slice them in half horizontally for even cooking. Add half the seasoning mix and 1 teaspoon lemon juice to the chicken. Toss to coat and set aside.
  4. Prep the veggies: In a large bowl, add broccoli, zucchini, peppers, onion, and cherry tomatoes. Toss with the remaining seasoning mix and the rest of the lemon juice. Add balsamic vinegar if you want a touch of sweetness and depth.
  5. Arrange on trays: Spread the veggies evenly on one sheet pan. Place the chicken on the other, leaving space between pieces for browning.
  6. Roast: Bake both pans for 15–20 minutes. Chicken is done at 165°F (74°C). Veggies should be tender with caramelized edges. If needed, remove the chicken when done and let the vegetables go another 5 minutes to deepen color.
  7. Rest and slice: Let the chicken rest 5 minutes, then slice into strips or cubes.
  8. Finish with freshness: Toss the roasted veggies with chopped fresh parsley or basil. A quick squeeze of lemon over everything brightens the flavors.
  9. Portion: Divide chicken and vegetables into 4–5 meal prep containers. If using cauliflower rice or greens, add them now. If using grains, keep portions modest to stay low calorie.
  10. Cool, then store: Let containers cool uncovered for 15–20 minutes before sealing. This helps prevent condensation and soggy veggies.