Name: 50 Meal Prep Ideas
Prep time: 20 min
Cook time: 30 min
Total time: 50 min
Cuisine: Asian
Ingredients: 3 chicken breasts, skinless and boneless; 2 tablespoons soy sauce; 1 tablespoon sesame oil; 1 tablespoon balsamic vinegar; 1 tablespoon garlic, minced; 1 tablespoon brown sugar; 1 teaspoon salt; 1 teaspoon ground black pepper; 1 cup sliced tofu, cut into 1/2-inch pieces (optional); 1/2 red bell pepper, cut into 1/2-inch pieces; 1/2 yellow bell pepper, cut into 1/2-inch pieces; 1/2 green bell pepper, cut into 1/2-inch pieces; 1 medium sweet potato, cut into 1/2-inch cubes; 1 cup cauliflower florets, cut into 1-inch florets; 1 cup brussels sprouts, quartered; 1 zucchini, sliced into 1/2-inch pieces; 2 tablespoons olive oil; 2 tablespoons balsamic vinegar; 1 tablespoon Italian seasoning; 1 teaspoon salt; 1 teaspoon ground black pepper

Description

Over 50 Meal Prep Ideas to help you save time and eat healthy throughout the week including recipes for breakfast, lunch, dinner, snacks, and sides. One of my favorite meal prep recipes is this Sheet Pan Balsamic Chicken and Vegetables.

Ingredients

For the chicken:

3 chicken breasts, skinless and boneless
2 tablespoons soy sauce
1 tablespoon sesame oil
1 tablespoon balsamic vinegar
1 tablespoon garlic, minced
1 tablespoon brown sugar
1 teaspoon salt
1 teaspoon ground black pepper

For the vegetables:

1 cup sliced tofu, cut into 1/2-inch pieces (optional)
1/2 red bell pepper, cut into 1/2-inch pieces
1/2 yellow bell pepper, cut into 1/2-inch pieces
1/2 green bell pepper, cut into 1/2-inch pieces
1 medium sweet potato, cut into 1/2-inch cubes
1 cup cauliflower florets, cut into 1-inch florets
1 cup brussels sprouts, quartered
1 zucchini, sliced into 1/2-inch pieces
2 tablespoons olive oil
2 tablespoons balsamic vinegar
1 tablespoon Italian seasoning
1 teaspoon salt
1 teaspoon ground black pepper

Cook Mode Prevent your screen from going dark

Instructions

Marinate the Chicken:

Place chicken breasts into a large bowl or zip-loc bag. Add in all the marinade ingredients (soy sauce, sesame oil, balsamic vinegar, garlic, brown sugar, salt and pepper). Stir well to combine and fully coat the chicken. Cover with cling wrap (or seal ziploc bag) and place in the refrigerator to marinate for at least 1 hour up to overnight.

Prepare the Vegetables:

Prep and cut all the vegetables and place inside a large mixing bowl. If the mixing bowl is not big enough, make in 2 batches.
Add in all seasonings (olive oil, balsamic vinegar, Italian seasoning, salt and pepper). Mix well with a spatula to combine and coat evenly well.
Transfer the vegetables to a large 1/2-pan baking sheet and spread them evenly into a single layer. You do not need to line the baking sheet.

Bake the Chicken and Vegetables:

There are two ways that you can bake this sheet pan meal:
- Option 1: Preheat the oven to 400F. Transfer the baking sheet with all the vegetables in the oven and cook for 10 minutes. Remove from oven and place the marinated chicken breasts on top of the vegetables. Drizzle the extra marinade over the vegetables and chicken. Transfer the baking sheet back in the oven and continue to bake at 400F for another 20 minutes until the internal temperature for the chicken breasts reaches 165F.
- Option 2: Preheat the oven to 350F. Place the marinated chicken breasts on top of the vegetables. Drizzle the extra marinade over the vegetables and chicken. Bake the vegetables and chicken breasts together in the baking sheet for 30 to 35 minutes until the internal temperature for the chicken reaches 165F.

Assemble the Meal Prep Containers:

Divide the veggies into 6 individual meal prep containers. Add 1/2 cup to 1 cup of cooked rice (optional).
Slice up the chicken breast and add 1/2 breast on top of each container.
Seal and store in the refrigerator for up to 4 days or in the freezer for up to 2 months.

Prep Time: 20 minutes
Cook Time: 30 minutes
Category: Chicken
Method: Oven
Cuisine: Asian