Make the marinade: In a bowl, whisk together 2 tablespoons olive oil, the zest of 1 lemon, juice of 2 lemons, 3 minced garlic cloves, 1 teaspoon dried oregano, 1 teaspoon paprika, 1 teaspoon garlic powder, 1/2 teaspoon onion powder, 1 teaspoon salt, and 1/2 teaspoon black pepper. Stir in 2 tablespoons chopped parsley and 1 tablespoon chopped dill.

Prep the chicken: Pat chicken dry and slice thick breasts in half horizontally so they cook evenly. Add to the marinade, toss to coat, and let sit for at least 20 minutes (or up to 8 hours in the fridge).

Cook the rice: Rinse 2 cups rice until the water runs clear. Cook according to package directions using water or low-sodium chicken broth for extra flavor. Fluff with a fork and season with a pinch of salt and lemon zest if you like.

Roast the vegetables: Preheat the oven to 425°F (220°C). Toss broccoli, sliced red bell pepper, and sliced red onion with 1 tablespoon olive oil, a pinch of salt, and pepper. Spread on a baking sheet and roast for 15–18 minutes, until crisp-tender with a little char.

Cook the chicken: Heat a large skillet over medium-high heat. Add a light drizzle of oil if needed. Shake off excess marinade and cook the chicken 4–6 minutes per side, until golden and cooked through (internal temp 165°F/74°C). Let rest for 5 minutes, then slice.

Make a quick finishing sauce (optional but great): Pour the leftover marinade into the empty skillet, bring to a simmer for 1–2 minutes to reduce, and stir in a splash of water or broth. Remove from heat and add a handful of chopped parsley and dill. Spoon lightly over sliced chicken.

Assemble meal prep bowls: Divide rice among 4–6 containers. Top with sliced chicken and roasted veggies. Add lemon wedges if you want a fresh squeeze later.

Cool, then store: Let containers cool uncovered for 15–20 minutes before sealing. Refrigerate up to 4 days.