High Protein Sheet Pan Meal Prep (One-Pan, Minimal Cleanup)
A complete game-changer for anyone trying to eat well without eating the same bland chicken breast four nights in a row. This approach delivers around 35 grams of protein per serving, keeps carbs balanced, and means you're actually excited about leftovers.
Equipment
- 2 large sheet pans
- parchment paper
- paper towels
- glass containers
Ingredients
- 2 pounds lean chicken breasts or thighs, cut into bite-sized chunks
- 1 pound salmon fillets or cod, cut into portions
- 1 can white beans or chickpeas, drained and rinsed
- 3 cups broccoli florets
- 2 medium zucchini, cut into rounds
- 1 red bell pepper, chopped
- 1 medium red onion, cut into wedges
- 2 cups cherry tomatoes
- 3 tablespoons olive oil
- 2 teaspoons garlic powder
- 1 teaspoon paprika
- 1 teaspoon dried oregano
- Salt and pepper to taste
- Fresh lemon juice
Instructions
- Step 1: Preheat oven to 425°F and line two large sheet pans with parchment paper. Pat chicken and fish dry with paper towels.
- Step 2: Place chicken on one pan and fish on the other. Drizzle each with 1 tablespoon olive oil and season with garlic powder, paprika, oregano, salt, and pepper. Toss to coat evenly.
- Step 3: Distribute broccoli, zucchini, bell pepper, onion, and tomatoes around the protein. Drizzle remaining olive oil over vegetables and season with salt, pepper, and garlic powder.
- Step 4: Roast both pans for 18-22 minutes until chicken reaches 165°F internally and fish flakes easily with a fork.
- Step 5: Let rest 3-5 minutes, then squeeze fresh lemon juice over everything.
- Step 6: Cool for 10 minutes, then divide into glass containers without packing too tightly.
Notes
Store in glass containers for 4-5 days refrigerated or up to 2 months frozen. Reheat in a 350°F oven for 8 minutes covered loosely with foil rather than microwave for best results. Swap proteins based on sales. Add beans during the last 10 minutes of roasting. Fish is best eaten within 3 days. Skip tomatoes if freezing as they get mushy.