🍗 Garlic Chicken Veggie Meal Prep – Clean, Hearty
📝 Description
This meal prep combines juicy garlic-seasoned chicken with roasted vegetables for a nutritious, filling, and clean-eating dish. It’s high in protein, rich in fiber, and easy to customize—ideal for fitness goals or busy weekdays.
🧂 Ingredients (4 servings)
For Garlic Chicken:
- 4 chicken breasts
- 2 tbsp olive oil
- 4 cloves garlic (minced)
- 1 tsp paprika
- 1/2 tsp turmeric (optional)
- 1/2 tsp chili flakes
- Salt & black pepper (to taste)
- 1 tbsp lemon juice
For Veggies:
- 2 cups broccoli florets
- 1 cup carrots (sliced)
- 1 zucchini (sliced)
- 1 bell pepper (chopped)
- 1 tbsp olive oil
- Salt, pepper, oregano
Optional Base:
- 1 cup cooked brown rice / quinoa
👩🍳 Instructions
1. Marinate Chicken
- Mix olive oil, garlic, spices, salt, pepper, and lemon juice.
- Coat chicken and let it marinate for at least 20–30 minutes (or overnight for best flavor).
2. Cook Chicken
- Heat a pan or grill over medium heat.
- Cook chicken 5–7 minutes per side until fully cooked and golden.
- Let it rest, then slice.
3. Roast Veggies
- Preheat oven to 200°C.
- Toss veggies with olive oil, salt, pepper, and oregano.
- Roast for 20–25 minutes until tender and slightly caramelized.
4. Assemble Meal Prep
- Divide chicken, roasted veggies, and rice/quinoa into containers.
🍽️ Serving Ideas
- Add a drizzle of garlic yogurt sauce or tahini
- Squeeze fresh lemon before eating
- Sprinkle seeds or nuts for crunch
❓ Q & A
Q1: How long does this last in the fridge?
Up to 4 days in airtight containers.
Q2: Can I freeze it?
Yes, but freeze chicken separately for best texture.
Q3: How do I keep chicken juicy?
Don’t overcook and let it rest before slicing.
Q4: Can I swap veggies?
Absolutely—use green beans, cauliflower, or sweet potatoes.