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Whole Foods Lemon Garlic Chicken Meal Prep - Bright, Easy, and Ready All Week

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Prep Time 15 minutes
Cook Time 25 minutes
Total Time 40 minutes
Servings 4 servings

Ingredients
  

  • Chicken: 2 pounds boneless, skinless chicken breasts or thighs
  • Lemon: Zest and juice of 2 lemons
  • Garlic: 4–6 cloves, finely minced
  • Olive oil: 3 tablespoons
  • Fresh herbs: 2 tablespoons chopped parsley (optional: thyme or oregano)
  • Spices: 1 teaspoon sea salt, 1/2 teaspoon black pepper, 1/2 teaspoon smoked paprika, 1/4 teaspoon red pepper flakes (optional)
  • Vegetables: 1 pound broccoli florets, 1 red bell pepper (sliced), 1 red onion (sliced), 1 cup cherry tomatoes
  • Carb option (optional): 2 cups cooked quinoa, brown rice, or roasted potatoes
  • Finishing touches: Extra lemon wedges, a drizzle of olive oil, and flaky salt

Instructions
 

  • Prep the chicken: Pat chicken dry. If using breasts, slice horizontally to create thin cutlets for even cooking.
  • Make the marinade: In a bowl, combine lemon zest, lemon juice, garlic, olive oil, parsley, salt, pepper, smoked paprika, and red pepper flakes.
  • Marinate: Add chicken to the bowl and toss to coat. Chill for at least 30 minutes, up to 8 hours. Do not marinate overnight; too much acid can make the texture mushy.
  • Prep the veggies: Toss broccoli, bell pepper, onion, and tomatoes with olive oil, salt, and pepper.
  • Roast the veggies: Spread on a sheet pan and roast at 425°F (220°C) for 15–20 minutes, until crisp-tender with a little char.
  • Cook the chicken: Heat a large skillet over medium-high. Sear chicken 4–5 minutes per side (thighs may need a bit longer) until cooked through and browned. Internal temp should reach 165°F (74°C).
  • Rest and slice: Let chicken rest 5 minutes, then slice against the grain. Squeeze extra lemon over the top.
  • Assemble: Divide chicken, veggies, and your carb of choice into 4–5 meal prep containers. Add a light drizzle of olive oil and a pinch of flaky salt.