Herb Roasted Chicken Meal Prep with Rice & Veggies

The ultimate high protein meal prep win for busy weeks!

Ingredients :

3 large boneless, skinless chicken breasts

1 tbsp olive oil

1 tsp garlic powder

1 tsp Italian seasoning

½ tsp paprika

Salt & black pepper to taste

2 cups cooked brown or white rice

1 cup baby carrots, sliced

1 cup broccoli florets

1 cup cauliflower florets

1 tbsp olive oil (for veggies)

Optional: fresh parsley or lemon juice for garnish

** How to Make It :**

Season the Chicken:

Preheat oven to 400°F. Rub chicken with olive oil, garlic powder, Italian seasoning, paprika, salt, and pepper for that lean protein powerhouse flavor and clean eating meal prep vibe.

Roast to Juicy Perfection:

Bake chicken 20–25 minutes until internal temp reaches 165°F. This guarantees juicy oven roasted chicken and a high protein weekly prep staple you can count on.

Cook the Rice Base:

Prepare rice according to package directions for that balanced macro-friendly foundation and easy healthy lunch idea base.

Roast or Steam the Veggies:

Toss carrots, broccoli, and cauliflower with olive oil, salt, and pepper. Roast 15–20 minutes or steam until tender for that colorful nutrient-packed plate and wholesome comfort meal energy.

Slice & Portion:

Let chicken rest, then slice and divide into meal prep containers with rice and veggies for the ultimate grab-and-go healthy lunch and high protein meal prep success.

Prep Time: 10 minutes | Cook Time: 25 minutes | Total Time: 35 minutes | serving : 4 meal prep containers

Calories: ~480 per serving | Protein: ~48g per serving