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Meal Prep for the Week

Meal prep for the week featuring tender roasted broccoli, sliced grilled chicken breast, and fluffy rice or quinoa packed into 5 containers. Drizzle with olive oil vinaigrette and refrigerate for grab-and-go lunches all week.
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Prep Time 45 minutes
Cook Time 25 minutes
Total Time 1 hour 10 minutes
Servings: 5 servings
Course: Lunch
Cuisine: American
Calories: 420
Ingredients Equipment Method Notes

Ingredients
  

rice or quinoa
  • 2 cup cooked rice or quinoa Use 2 cups cooked for 5 balanced containers.
chicken breast
  • 1 lb grilled chicken breast, sliced Slice before assembling so portions distribute evenly.
broccoli
  • 2 cup roasted broccoli Roast until fork-tender for the best texture.
cherry tomatoes
  • 1 cup cherry tomatoes Keep whole or halved to hold up in the fridge.
vinaigrette
  • 0.25 cup olive oil vinaigrette Drizzle right before eating for less sogginess.

Equipment

  • 1 sheet pan

Method
 

Cook the base
  1. Cook the rice or quinoa according to package instructions, then let it cool slightly so it doesn’t steam the containers.
Cook the protein and vegetables
  1. Grill or bake the chicken breast until cooked through, then slice it into portions for even packing.
  2. Roast the broccoli on a sheet pan with olive oil, salt, and pepper at 425°F for 15 to 20 minutes until tender and lightly browned.
Assemble the containers
  1. Divide the rice or quinoa, sliced chicken, roasted broccoli, and cherry tomatoes evenly among 5 containers.
  2. Drizzle with vinaigrette or store the dressing separately; if separating, pack vinaigrette in small cups or a sealed side container.
Store and serve
  1. Refrigerate the containers promptly and enjoy throughout the week for best texture.

Notes

Pro tip: Keep the vinaigrette separate until you’re ready to eat so the broccoli and tomatoes stay crisp instead of soggy. Refrigerate assembled containers for up to 4 days; the chicken and rice/quinoa hold up best with gentle reheating. Freezer: no, because vegetables and fresh tomatoes can soften after thawing. Dietary swap: use chickpea-based quinoa or add extra roasted broccoli for a lighter option while keeping the same portions.