7-Day Healthy Menu Planning: A Simple Week of Balanced Meals

Ingredients

• 4 boneless chicken thighs (about 600g total)
• 2 medium sweet potatoes, cubed into 1-inch pieces
• 2 cups broccoli florets
• 1 red bell pepper, sliced
• 1 zucchini, sliced into half-moons
• 3 tablespoons olive oil
• 1 teaspoon garlic powder
• 1 teaspoon smoked paprika
• 1/2 teaspoon dried oregano
• 1/2 teaspoon sea salt
• 1/4 teaspoon black pepper
• Juice of half a lemon
• Fresh parsley for garnish (optional but worth it)

Instructions

1. 1

   Get Your Oven Going

   Preheat your oven to 200°C (400°F). Line a large baking sheet with parchment paper—don't skip this, cleanup is so much easier. If you're using this as part of your weekly meal prep, go ahead and grab a second sheet pan. You'll want the extra space.

2. 2

   Season the Chicken

   Pat the chicken thighs dry with paper towels (this is how you get that golden color, not pale and sad). In a small bowl, mix together the garlic powder, smoked paprika, oregano, salt, and pepper. Drizzle 1 tablespoon of olive oil over the chicken and rub the spice mix in evenly on both sides. Set aside while you prep the vegetables.

3. 3

   Toss the Vegetables

   Throw the sweet potato cubes, broccoli, bell pepper, and zucchini into a large mixing bowl. Drizzle the remaining 2 tablespoons of olive oil over them and season with a pinch of salt and pepper. Toss everything together until well coated. The sweet potato pieces go on first—they need the most time.

4. 4

   Arrange on the Pan

   Spread the sweet potato cubes on the baking sheet first. Roast them alone for 10 minutes. Then pull the pan out, push the potatoes to one side, add the remaining vegetables and the seasoned chicken thighs skin-side up. Everything should be in a single layer—crowding the pan steams instead of roasts, and you'll lose all that caramelization.

   

5. 5

   Roast Until Golden

   Return the pan to the oven and roast for 25 more minutes, or until the chicken reaches an internal temperature of 74°C (165°F) and the edges of the vegetables are starting to char slightly. That char isn't burning—it's flavor. Squeeze the lemon juice over everything in the last 5 minutes of cooking.

6. 6

   Rest and Serve (or Store)

   Let the chicken rest for 5 minutes before serving or slicing. Scatter fresh parsley over the top if you have it. For weekly meal planning purposes, this dish divides beautifully into 4 equal portions. Store in airtight containers immediately after cooling—more on that below.

Substitution Ideas

Storage Tips

Cool the portions completely before storing—don't put hot food straight into containers, it creates condensation and makes everything soggy by day two. Divide into 4 airtight glass or BPA-free plastic containers and refrigerate for up to 4 days. The chicken reheats best in a 180°C oven for 8-10 minutes rather than the microwave (which tends to dry it out), but a microwave at 70% power covered with a damp paper towel is a perfectly fine weekday shortcut. You can also freeze individual portions for up to 2 months—just thaw overnight in the fridge before reheating. The vegetables will soften a bit after freezing, but the flavor holds well.