5 Weekly Meal Planner Recipes That Actually Work for Busy People

Ingredients

• 2 lbs boneless chicken thighs
• 1 large red bell pepper, sliced
• 1 large yellow bell pepper, sliced
• 1 medium zucchini, diced
• 1 red onion, sliced
• 3 tbsp olive oil
• 2 tsp dried oregano
• 1 tsp garlic powder
• 1/2 tsp smoked paprika
• Salt and pepper to taste
• 1/4 cup fresh lemon juice
• 2 cups cooked quinoa or rice

Instructions

1. 1

   Prep everything first

   Preheat oven to 425°F. Line a large baking sheet with parchment paper. This is your base recipe that'll anchor your entire week.

2. 2

   Season the chicken

   Pat chicken thighs dry and season both sides with salt, pepper, oregano, garlic powder, and paprika. Let them sit while you prep the veggies.

3. 3

   Toss the vegetables

   In a large bowl, combine bell peppers, zucchini, and onion with 2 tbsp olive oil and a pinch of salt. These Mediterranean diet meal plans ingredients work with almost everything.

4. 4

   Arrange on the sheet pan

   Place chicken thighs on one side of the baking sheet, vegetables on the other. Drizzle chicken with remaining olive oil and lemon juice.

   

5. 5

   Roast it all together

   Bake for 35-45 minutes until chicken reaches 165°F internal temperature and vegetables are tender. This is where the magic happens—one pan, minimal cleanup.

6. 6

   Portion for the week

   Let cool for 10 minutes, then divide into containers with your cooked quinoa or rice. You've just created 6 healthy meal prep ideas that'll last you most of the week.

Substitution Ideas

Storage Tips

Store in airtight containers in the fridge for up to 4 days. Reheat individual portions in the microwave for 90 seconds, or warm in a 350°F oven for 10 minutes if you prefer less soggy vegetables.