Description
A nutritious and flavorful meal prep ideal for busy weeks, featuring seasoned chicken or tofu, grains, and vibrant vegetables.
Ingredients
- Chicken breast or tofu
- Brown rice or quinoa
- Broccoli or other vegetables
- Olive oil
- Spices (salt, pepper, garlic powder, etc.)
- Canned beans (optional)
- Greek yogurt or cottage cheese (for protein boost)
Instructions
- Preheat your oven to 400°F (200°C).
- Season your chicken breast or tofu with olive oil and spices. Bake for 20-25 minutes until cooked through.
- Prepare brown rice or quinoa according to package instructions.
- Steam or sauté the broccoli or other vegetables until softened but still crunchy.
- Assemble your meals in containers with protein, grains, and veggies.
- Add canned beans for extra protein if desired.
- Top with Greek yogurt or cottage cheese for flavor and richness.
- Store meals in the fridge for up to 5 days.
Notes
Experiment with spices and seasonal vegetables for variety. Store meals in airtight containers to maintain freshness.
- Prep Time: 15 minutes
- Cook Time: 30 minutes
- Category: Meal Prep
- Method: Baking
- Cuisine: Healthy
Nutrition
- Serving Size: 1 serving
- Calories: 450
- Sugar: 3g
- Sodium: 350mg
- Fat: 14g
- Saturated Fat: 2g
- Unsaturated Fat: 10g
- Trans Fat: 0g
- Carbohydrates: 50g
- Fiber: 7g
- Protein: 30g
- Cholesterol: 60mg
Keywords: meal prep, healthy recipe, high protein, chicken, tofu, quick meal