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Healthy Meal Prep
MD Ashraf Ahmed

Healthy Meal Prep for the Week: Chicken Quinoa Lunch Bowls & Snack Packs

A chef-tested weekly prep plan with juicy chicken quinoa bowls and grab-and-go snack packs. Cook once on Sunday and eat well all week with zero stress.
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Prep Time 30 minutes
Cook Time 40 minutes
Servings: 5
Ingredients Method Notes

Ingredients
  

  • 1.5 lb 680 g boneless, skinless chicken breasts
  • 1½ cups 270 g dry quinoa, rinsed
  • 3 cups 700 ml water or low-sodium chicken broth
  • 4 cups about 350 g broccoli florets
  • 2 medium sweet potatoes cubed
  • 3 tbsp olive oil divided
  • 1 tsp salt divided
  • ½ tsp black pepper
  • 1 tsp garlic powder
  • 1 tsp paprika
  • Lemon vinaigrette: 3 tbsp olive oil 3 tbsp fresh lemon juice, 1 tsp Dijon mustard, pinch of salt
  • Snack packs: 5 hard-boiled eggs
  • 2 cups plain Greek yogurt
  • 1 cup fresh berries
  • 2 large carrots cut into sticks
  • ½ cup hummus
  • ¼ cup almonds or walnuts

Method
 

  1. Preheat the oven to 425°F (220°C). Line two large baking sheets with parchment paper.
  2. Rinse the quinoa. Cook it in the water or broth for about 15 minutes until fluffy. Let it cool completely before storing.
  3. Toss the broccoli and sweet potatoes with 2 tbsp olive oil, ½ tsp salt, and the black pepper. Spread them on one baking sheet.
  4. Rub the chicken with 1 tbsp olive oil, ½ tsp salt, garlic powder, and paprika. Place it on the second sheet.
  5. Roast the vegetables for 20–25 minutes, until tender and lightly browned. Bake the chicken for 20–25 minutes, until it reaches 165°F (74°C) inside. Let it rest for 5 minutes, then slice.
  6. Whisk the vinaigrette ingredients together in a small jar.
  7. Boil the eggs for 10 minutes, cool them in ice water, and peel them.
  8. Divide the quinoa, chicken, broccoli, and sweet potatoes into 5 airtight containers. Keep the vinaigrette in a separate jar or small cup.
  9. Build the snack packs in small containers: Greek yogurt with berries, carrot sticks with hummus, a hard-boiled egg, and a handful of nuts.
  10. Cool everything fully, then refrigerate. Add the dressing just before eating.

Notes

  • Chef's tip: don't overcook the chicken. Pull it at 165°F (74°C) and rest it so it stays juicy.
  • Cool everything completely before packing. Trapped steam makes food soggy.
  • Keep the dressing separate until serving, and add soft greens like spinach at the last minute.
  • Store in airtight containers in the fridge for 3–4 days. Freeze cooked quinoa and chicken for longer storage.
  • Per USDA guidance, keep the fridge below 40°F (4°C). If anything smells off, throw it out.
  • Swap the chicken for chickpeas, lentils, or tofu for a vegetarian version.