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Meal Prep Family of 4 - A Simple, Balanced Plan for Busy Weeks

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Prep Time 45 minutes
Cook Time 1 hour
Total Time 1 hour 45 minutes
Servings 16 servings

Ingredients
  

  • Protein: 3 lbs boneless, skinless chicken thighs (or breasts if preferred)
  • Grains: 4 cups uncooked brown rice or quinoa (makes ~10–12 cups cooked)
  • Vegetables: 2 large broccoli crowns, cut into florets
  • 2 red bell peppers, sliced
  • 2 zucchini, sliced into half-moons
  • 1 large red onion, sliced
  • 3 cups baby carrots (or sliced large carrots)
  • 2 cups cherry tomatoes (kept fresh for salads and bowls)
  • 1 large cucumber (for fresh salads and wraps)
  • 1 bag (5–6 oz) baby spinach or mixed greens
  • Seasonings and Oils: 3 tbsp olive oil (plus more as needed)
  • 2 tsp kosher salt, divided (adjust to taste)
  • 1 tsp black pepper
  • 2 tsp garlic powder
  • 2 tsp paprika
  • 1 tsp dried oregano
  • 1 tsp cumin
  • Sauces and Extras: 1/2 cup low-sodium soy sauce or tamari
  • 1/4 cup honey or maple syrup
  • 2 tbsp rice vinegar or apple cider vinegar
  • 1 lemon (zest and juice)
  • 1/2 cup hummus (for wraps and bowls)
  • 1/2 cup plain Greek yogurt (for quick sauces)
  • Whole-wheat tortillas or pitas (for wraps)
  • Optional: hot sauce, sriracha, sesame oil, feta, or shredded cheese

Instructions
 

  • Preheat and Prep: Heat the oven to 425°F (220°C). Line two baking sheets with parchment. Rinse rice or quinoa until water runs clear. Pat chicken dry.
  • Start the Grain: Cook brown rice or quinoa according to package instructions. For extra flavor, add a pinch of salt and a squeeze of lemon to the water. Fluff when done and let cool slightly.
  • Season the Chicken: In a large bowl, toss chicken with 1.5 tbsp olive oil, 1 tsp salt, pepper, garlic powder, paprika, oregano, and cumin. Spread evenly on one baking sheet.
  • Roast the Veggies: Toss broccoli, bell peppers, zucchini, red onion, and carrots with 1.5 tbsp olive oil and 1 tsp salt. Spread on the second sheet in a single layer.
  • Bake: Roast chicken for 18–22 minutes, or until internal temperature hits 165°F (74°C). Roast veggies 20–25 minutes, tossing once halfway, until edges are lightly browned.
  • Make a Quick Sauce: In a jar, shake soy sauce, honey, vinegar, lemon zest, and lemon juice. For a creamy option, stir Greek yogurt with a spoon of hummus, a pinch of salt, and a squeeze of lemon.
  • Cool and Chop: Let chicken rest 5 minutes, then slice or cube. Keep a few pieces larger for kids who prefer basic plates.
  • Assemble Base Boxes: Divide cooked grain and roasted veggies into 8–10 meal prep containers. Add 4–6 oz chicken to each. Keep sauces in small lidded cups.
  • Prep Fresh Add-Ins: Halve cherry tomatoes. Slice cucumber. Portion greens into zip-top bags or a large container lined with a paper towel to absorb moisture.
  • Plan the Mix-and-Match Meals: Bowl Night: Grain + chicken + roasted veggies + soy-honey sauce. Add a handful of greens to warm bowls right before eating.
  • Wrap Night: Warm tortilla, layer hummus, chicken, peppers, cucumber, and spinach. Add yogurt-lemon sauce.
  • Stir-Fry Night: Sauté a portion of chicken and veggies with a splash of soy sauce and a drizzle of sesame oil. Serve over quinoa.
  • Salad Night: Mix greens, tomatoes, cucumber, warm chicken, and roasted broccoli. Dress with lemony yogurt or your favorite vinaigrette.
  • Kid Plate: Keep it simple: chicken pieces, carrots, rice, and a little cheese or hummus.