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high protein chicken meal prep bowls with rice and vegetables in glass containers
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High-Protein Lemon Garlic Chicken Bowls (Meal Prep Friendly)

High-protein chicken meal prep bowls are one of the easiest ways to stay on track with healthy eating during busy weeks. Packed with lean protein, fresh vegetables, and simple seasonings, this recipe is perfect for beginners who want balanced meals ready in advance. The chicken stays juicy, reheats beautifully, and works for both lunch and dinner throughout the week.
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Prep Time 15 minutes
Cook Time 20 minutes
Total Time 35 minutes
Servings: 4
Course: Lunch, Dinner
Cuisine: American
Calories: 420
Ingredients Equipment Method

Ingredients
  

For the chicken:
  • 1.3 lb 600g (1.3 lb) boneless skinless chicken breasts
  • 1 tbsp olive oil
  • 1 tsp garlic powder
  • 1 tsp paprika
  • ½ tsp salt
  • ½ tsp black pepper
  • Zest of 1 lemon
  • 1 tbsp fresh lemon juice
For the bowls:
  • 2 cups cooked brown rice or quinoa
  • 1 cup cherry tomatoes, halved
  • 1 cup cucumber, diced
  • 1 cup steamed broccoli
  • ½ cup plain Greek yogurt (for topping)
  • Fresh parsley for garnish

Equipment

  • 1 Baking sheet
  • 1 Mixing bowl
  • 1 Knife
  • 1 Cutting board
  • 1 4 meal prep containers

Method
 

  1. Preheat oven to 200°C (400°F).
  2. Toss chicken with olive oil, garlic powder, paprika, salt, pepper, lemon zest, and juice.
  3. Place on baking sheet and bake for 18–22 minutes until fully cooked.
  4. Let rest 5–10 minutes, then slice.
  5. Divide rice evenly into 4 containers.
  6. Top with chicken, tomatoes, cucumber, and broccoli.
  7. Add a spoon of Greek yogurt before serving or after reheating.
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