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Healthy Lemon Garlic Chicken Meal Prep Bowls

A quick and nourishing meal prep recipe featuring lemon garlic chicken, wholesome grains, and fresh vegetables, perfect for busy weeknights and healthy lunches.
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Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Servings: 4 bowls
Course: Dinner, Main Course, Meal Prep
Cuisine: Healthy, Mediterranean
Calories: 450
Ingredients Method Notes

Ingredients
  

For the Chicken Marinade
  • 1.5 pounds boneless, skinless chicken breasts or thighs Use thighs for richness; breasts for a leaner option.
  • 3 tablespoons olive oil Divided; swap for avocado oil for a neutral flavor.
  • 4 cloves garlic, minced Roast a head of garlic for a sweeter twist.
  • 2 lemons zest and juice Reserve one lemon wedge for finishing.
  • 1 teaspoon dried oregano Or 1 tablespoon fresh, chopped.
  • 1 teaspoon smoked paprika Optional; for subtle warmth.
  • to taste Salt and freshly ground black pepper
For the Bowls
  • 2 cups cooked quinoa, brown rice, or bulgur Use cauliflower rice for a lower-carb version.
  • 4 cups mixed greens or baby spinach Swap spinach with kale for a stronger flavor.
  • 1 cup cherry tomatoes, halved
  • 1 cup cucumber, sliced
  • to taste Fresh parsley or dill, chopped For garnish.
  • optional crumbled feta or toasted pine nuts For texture and richness.

Method
 

Marinate the Chicken
  1. Place chicken in a shallow dish and add 2 tablespoons olive oil, minced garlic, lemon zest, 2 tablespoons lemon juice, oregano, paprika, salt, and pepper. Turn to coat and let rest for 5–10 minutes while preparing other ingredients.
Cook the Chicken
  1. Warm a large skillet over medium-high heat with the remaining tablespoon of olive oil. When the oil shimmers, add the chicken. Cook chicken 4–6 minutes per side until golden brown and cooked through (internal temperature 165°F / 74°C).
  2. Transfer chicken to a cutting board and let it rest for 3–5 minutes.
Assemble the Bowls
  1. Divide cooked quinoa or rice between four meal prep containers. Add mixed greens, cherry tomatoes, cucumber, and sliced avocado.
  2. Top with sliced lemon garlic chicken and drizzle with reserved lemon juice. Scatter parsley or dill on top.
  3. Add feta or pine nuts if using.
Chill or Enjoy
  1. Let bowls cool slightly before sealing for the fridge, or enjoy warm.

Notes

Store in airtight containers for up to 4 days. Freeze chicken and grains for up to 3 months, avoiding freezing raw greens.