Print

Easy End-of-Summer Meal Prep Ideas for a Healthy Work Week

easy end-of-summer meal prep - featured image
Print Recipe

A quick and easy meal prep recipe featuring quinoa, roasted vegetables, and lean protein, perfect for busy workweeks and healthy eating.

Ingredients

Scale
  • 1 cup quinoa (or brown rice for nuttier flavor)
  • 2 cups water or low-sodium vegetable broth
  • 2 medium zucchinis, sliced into rounds
  • 1 red bell pepper, chopped
  • 1 cup cherry tomatoes, halved
  • 1 small red onion, cut into wedges
  • 2 tablespoons olive oil
  • Salt and freshly cracked black pepper to taste
  • 1 teaspoon smoked paprika (optional)
  • 2 boneless, skinless chicken breasts (or firm tofu for vegetarian)
  • 1 tablespoon olive oil
  • 1 teaspoon dried oregano
  • Salt and pepper
  • 3 tablespoons lemon juice (freshly squeezed)
  • 2 tablespoons extra virgin olive oil
  • 1 teaspoon Dijon mustard
  • 1 clove garlic, minced
  • Salt and pepper to taste
  • Fresh parsley or basil leaves, chopped
  • Optional: crumbled feta cheese or toasted pine nuts

Instructions

  1. Rinse 1 cup of quinoa under cold water. In a medium saucepan, combine quinoa and 2 cups of water or broth. Bring to a boil, then reduce heat to low, cover, and simmer for 15 minutes or until water is absorbed and quinoa is fluffy. Remove from heat and let stand, covered, for 5 minutes. Fluff with a fork.
  2. Preheat your oven to 425°F (220°C). While the quinoa cooks, wash and chop zucchini, red bell pepper, cherry tomatoes, and red onion. Toss them with 2 tablespoons olive oil, salt, pepper, and smoked paprika if using. Spread evenly on a baking sheet.
  3. Place the baking sheet in the oven and roast until veggies are tender and edges are caramelized, about 20-25 minutes. Halfway through, toss the vegetables gently to ensure even roasting.
  4. While the vegetables roast, season chicken breasts with 1 tablespoon olive oil, oregano, salt, and pepper. Heat a skillet over medium-high heat and cook chicken for about 7 minutes per side, or until internal temperature reaches 165°F (74°C). For tofu, press excess moisture and pan-fry until golden on all sides.
  5. In a small bowl, whisk together lemon juice, 2 tablespoons extra virgin olive oil, Dijon mustard, minced garlic, salt, and pepper until emulsified. Taste and adjust seasoning.
  6. Slice the cooked chicken into strips. In meal prep containers, layer quinoa, roasted vegetables, and chicken. Drizzle with dressing or pack separately to keep freshness. Garnish with fresh herbs and optional feta or pine nuts.

Notes

Roast vegetables at high temperature for caramelization and natural sweetness. Don’t overcrowd the pan to avoid steaming. Flip vegetables halfway through roasting for even cooking. Pound chicken breasts to even thickness for uniform cooking. Press tofu overnight for better texture. Store dressing separately to keep vegetables crisp. Cook quinoa and roast vegetables simultaneously to save time.

Nutrition

Keywords: meal prep, healthy, quinoa, roasted vegetables, chicken, tofu, easy recipe, work week meals, gluten-free, vegetarian option

Find it online: https://crispcraving.com/easy-end-of-summer-meal-prep-ideas-for-a-healthy-work-week/