The Easiest High Protein Meal Prep You'll Ever Make (Beginner Friendly)
Sheet pan chicken with roasted vegetables and brown rice designed for beginners who want high protein meal prep without complicated techniques. This one-pan meal delivers over 35 grams of protein per serving and takes just 30 minutes of hands-on time.
Equipment
- large sheet pan
- parchment paper or oil
- thermometer optional
- meal prep containers
Ingredients
- 2 pounds boneless, skinless chicken breasts
- 3 cups chopped vegetables (bell peppers, broccoli, zucchini or whatever's on sale)
- 2 tablespoons olive oil
- 1.5 teaspoons salt
- 1 teaspoon black pepper
- 1 teaspoon garlic powder
- 1 teaspoon paprika
- 2 cups brown rice, cooked
Instructions
- Step 1: Line a large sheet pan with parchment paper or lightly oil it. Pat chicken breasts dry and arrange on one half of the pan.
- Step 2: Drizzle chicken with olive oil and season generously with half of the salt, pepper, garlic powder, and paprika. Flip and repeat on the other side.
- Step 3: Arrange chopped vegetables on the other half of the pan. Toss with remaining oil and seasonings.
- Step 4: Preheat oven to 400°F and bake for 25 minutes until chicken reaches 165°F at the thickest part and vegetables are tender with crispy edges.
- Step 5: Let cool for 5 minutes. Divide into meal prep containers with portions of cooked brown rice.
- Step 6: Store in refrigerator for up to 4 days.
Notes
Make rice while the sheet pan cooks to save time. Frozen vegetables work just as well as fresh and add 1-2 minutes to cooking time. Double the batch for 8-12 meals ready to go. Add fresh toppings like lemon juice, cilantro, or Greek yogurt on serving day. Reheats beautifully and tastes great through day 4. Macros per serving: 38g protein, 42g carbs, 9g fat.