Description
Lunch shouldn’t be a stress test. These vibrant meal prep bowls are your weekday rescue plan—packed with juicy chicken, crispy veggies, and zesty goodness that brings calm to chaos. Whether you’re on Zoom calls or chasing toddlers, this is the kind of fuel that tastes like a hug. Ready to high-five your future self?
Ingredients
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4 chicken breasts
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1 tbsp unsalted butter
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2½ tsp olive oil
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2 broccoli heads (cut into florets)
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1 cup zucchini (thick rounds)
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1 cup baby tomatoes (halved)
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Juice of 3 lemons
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10 garlic cloves (minced)
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1 tbsp pepper powder
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1 tbsp Italian seasoning
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2 cups cooked brown rice
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½ cup chopped cilantro
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4 citrus wedges
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Salt to taste
Instructions
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Marinate Chicken
Mix chicken with lemon juice, garlic, Italian seasoning, pepper powder, and salt. Let it rest for 10 mins (or overnight). -
Sear the Chicken
Heat butter + 1 tsp olive oil in a skillet. Cook chicken 5–6 mins each side until golden and cooked through (165°F). Let it rest. -
Sauté Veggies
In the same pan, add remaining olive oil. Toss in broccoli and zucchini—sauté 4–5 mins until crisp-tender. Add tomatoes, cook 2–3 mins more. -
Assemble Bowls
Slice chicken. In each container: layer ½ cup brown rice, ¼ chicken, ¼ veggies. Top with cilantro + a citrus wedge.
Notes
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Use thighs for juicier meat.
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Keep citrus wedges separate until eating.
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Add tahini drizzle or avocado slices for a gourmet touch.
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Double batch for freezer stash!
- Prep Time: 20 mins
- Cook Time: 20 mins
Nutrition
- Calories: 420 Ca Per Bowl
- Fat: 12g
- Carbohydrates: 32g
- Fiber: 5g
- Protein: 38g