Low Cal Meal Prep Bowls with Lemon Herb Chicken and Roasted Veggies

Ingredients

• 4 boneless, skinless chicken breasts (about 150g each)
• 2 tablespoons olive oil, divided
• 2 cloves garlic, minced
• Zest and juice of 1 large lemon
• 1 teaspoon dried oregano
• 1 teaspoon smoked paprika
• Salt and black pepper to taste
• 1 cup dry quinoa (yields ~3 cups cooked)
• 2 cups low-sodium chicken broth (for cooking quinoa)
• 2 medium zucchini, sliced into half-moons
• 1 red bell pepper, chopped
• 1 cup canned chickpeas, drained and rinsed
• 2 cups baby spinach (added fresh when assembling)
• 4 tablespoons plain low-fat Greek yogurt (for topping)
• Fresh parsley, roughly chopped

Instructions

1. 1

   Get Your Oven Going

   Preheat your oven to 425°F (220°C). Line a large baking sheet with parchment paper. Higher heat is the secret here—it gets the edges of your veggies actually caramelized, not just steamed and soggy. Trust me on this one.

2. 2

   Marinate the Chicken (Even 10 Minutes Helps)

   In a bowl, whisk together 1 tablespoon of the olive oil, minced garlic, lemon zest, lemon juice, oregano, and smoked paprika. Season generously with salt and pepper. Coat the chicken breasts in the marinade. If you have time, let it sit while the oven heats up—even a short marinate makes a noticeable difference in flavor.

3. 3

   Cook the Quinoa

   Rinse your quinoa under cold water first (this removes the bitter coating—a step a lot of people skip and then wonder why their quinoa tastes off). Combine it with the chicken broth in a saucepan, bring to a boil, then reduce to a simmer. Cover and cook for about 15 minutes until the liquid is absorbed. Fluff with a fork and set aside to cool slightly.

4. 4

   Roast the Veggies and Chickpeas

   Toss your zucchini, red bell pepper, and chickpeas with the remaining tablespoon of olive oil on the prepared baking sheet. Spread them out in a single layer—crowding the pan is the enemy of good roasting. Season with salt, pepper, and a pinch more paprika if you like. Roast at 425°F for 20–25 minutes, tossing once halfway through, until edges are golden.

   

5. 5

   Cook the Chicken

   While the veggies roast, heat a grill pan or non-stick skillet over medium-high heat. Cook the marinated chicken for 6–7 minutes per side, until the internal temperature hits 165°F (74°C). Let it rest on a cutting board for 5 minutes before slicing—cutting it too early lets all the juice run out and you end up with dry chicken. Nobody wants that.

6. 6

   Build Your Meal Prep Bowls

   Divide the cooked quinoa evenly between 4 meal prep containers (roughly ¾ cup each). Add a handful of fresh baby spinach to each—it will soften slightly once the warm ingredients go on top, which is fine. Layer on the roasted veggies and chickpeas, then top with sliced chicken. Add a tablespoon of Greek yogurt and a scatter of fresh parsley to each bowl. Seal and refrigerate.

Substitution Ideas

Storage Tips

Store assembled bowls in airtight containers in the refrigerator for up to 4 days. Keep the Greek yogurt topping and fresh parsley separate if possible—add them right before eating for the best texture. These bowls reheat well in the microwave in about 2 minutes (stir halfway through). One thing worth knowing: the spinach will wilt and darken after day two, which doesn't affect taste but does look less fresh. If that bothers you, pack the spinach separately and add it fresh each day. These don't freeze particularly well once assembled—the quinoa gets mushy—but you can freeze the cooked, sliced chicken on its own for up to 2 months if you want to get ahead on prep.