Meal prep & batch cooking Made Easy: Save Time, Eat Better, Stress Less
Discover easy Meal Prep & Batch Cooking tips to save time, eat healthy, and reduce stress. Perfect for busy weekdays or lazy Sundays!
- Prep Time: 15 minutes
- Cook Time: 25 minutes
- Total Time: 40 minutes
- Yield: 4 bowls 1x
Ingredients
For the Chicken:
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2 large boneless chicken breasts
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2 tbsp olive oil
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1 tsp garlic powder
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1 tsp paprika
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Salt and pepper to taste
For the Vegetables:
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1 cup broccoli florets
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1 red bell pepper, sliced
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1 zucchini, chopped
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1 tbsp olive oil
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Pinch of salt & black pepper
For the Base:
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1 cup uncooked brown rice (or quinoa)
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2 cups water
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Optional: lemon wedges, parsley for garnish
Instructions
1. Cook the Rice
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Rinse rice under cold water.
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Bring water to a boil in a pot. Add rice, reduce heat, cover, and simmer for 20 minutes or until cooked. Set aside.
2. Prep and Cook the Chicken
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Cut chicken into strips or cubes.
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In a bowl, toss with olive oil, garlic powder, paprika, salt, and pepper.
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Grill or pan-cook over medium heat for 6–7 minutes per side until golden and cooked through.
3. Roast the Vegetables
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Preheat oven to 400°F (200°C).
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Toss broccoli, bell pepper, and zucchini in olive oil, salt, and pepper.
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Spread on a baking sheet and roast for 20–25 minutes until tender and lightly browned.
4. Assemble the Bowls
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Divide cooked rice evenly into 4 meal prep containers.
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Top with grilled chicken and roasted vegetables.
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Optional: squeeze fresh lemon juice or sprinkle chopped parsley.
Notes
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Let the bowls cool completely before sealing.
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Store in airtight containers in the fridge for up to 4 days.
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For longer storage, freeze for up to 1 month — just reheat in the microwave when ready.
Keywords: Meal planning, weekly food prep, bulk cooking, freezer-friendly meals, batch meal prep, cooking in advance, healthy meal storage
Find it online: https://www.hightasty.com/meal-prep-batch-cooking/