Description
Fresh, zesty summer lemon meal prep featuring marinated chicken, citrus-infused rice, and colorful roasted vegetables. Perfect for weekly meal planning with Mediterranean flavors that make healthy eating exciting and convenient.
Ingredients
Scale
For the Chicken:
- 4 boneless, skinless chicken breasts (or thighs if ya like it juicy)
- 2 tablespoons olive oil
- Juice of 2 lemons
- Zest of 1 lemon
- 3 cloves garlic, minced
- 1 tablespoon honey (just a touch of sweet)
- 1 teaspoon dried oregano
- Salt & freshly cracked black pepper to taste
For the Rice:
- 1 cup jasmine or basmati rice
- 2 cups water or chicken broth (for extra flavor)
- Juice of ½ lemon
- Zest of ½ lemon
- Pinch of salt
For the Veggies:
- 2 zucchinis, sliced into half-moons
- 1 red bell pepper, chopped
- 1 cup cherry tomatoes, halved
- 1 tablespoon olive oil
- Salt, pepper, and a pinch of red pepper flakes (if you like a lil’ kick)
Instructions
- Marinate the Chicken: In a bowl or zip bag, toss together olive oil, lemon juice, zest, garlic, honey, oregano, salt, and pepper. Add the chicken and let it soak up that sunshine for at least 30 mins (or overnight if you got time).
- Cook the Rice: In a medium pot, bring your water or broth to a boil. Add rice, lemon juice, zest, and salt. Cover and simmer on low ’til fluffy—about 15 minutes. Fluff with a fork and let it chill a bit.
- Roast the Veggies: Preheat that oven to 425°F. Toss your zucchini, bell pepper, and tomatoes with olive oil, salt, pepper, and red pepper flakes. Spread on a baking sheet and roast for 15–20 minutes, ’til they’re tender and gettin’ a lil’ golden.
- Cook the Chicken: Fire up a skillet or grill pan over medium-high heat. Cook chicken for about 6–7 minutes per side, or until nice ‘n golden with those juicy centers. Rest for 5 minutes, then slice it up.
- Assemble Your Bowls: Lay down a base of lemony rice, top with your sliced chicken, and pile on those roasted veggies. Seal ’em up in your meal prep containers and boom—you got lunch ready for the week.
Notes
- Chicken can be marinated overnight for deeper flavor
- Use chicken thighs for extra juiciness and flavor
- Vegetables can be swapped based on seasonal availability
- Meals stay fresh in refrigerator for up to 4 days
- Can be frozen for up to 3 months (best to freeze components separately)
- Add a splash of water when reheating to prevent drying
- Prep Time: 15 minutes
- Cook Time: 25 minutes
- Category: Meal Prep, Main Dish
- Method: Roasting, Sautéing
- Cuisine: Mediterranean
Nutrition
- Serving Size: 1 meal prep bowl
- Calories: 385
- Sugar: 8g
- Sodium: 480mg
- Fat: 12g
- Saturated Fat: 2.5g
- Unsaturated Fat: 9g
- Trans Fat: 0g
- Carbohydrates: 42g
- Fiber: 4g
- Protein: 32g
- Cholesterol: 75mg