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Easy Sunday Reset Meal Prep 6 Healthy Containers in 90 Minutes for Perfect Week

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A quick and easy meal prep recipe that creates six nutritious meals in under 90 minutes, featuring roasted vegetables, quinoa, and lean protein for a balanced and flavorful week ahead.

Ingredients

Scale
  • 1 cup quinoa, rinsed
  • 2 cups water or low-sodium vegetable broth
  • 1 bay leaf (optional)
  • 2 medium sweet potatoes, peeled and cubed
  • 1 red bell pepper, sliced
  • 1 zucchini, sliced into half-moons
  • 1 red onion, cut into wedges
  • 1 tablespoon olive oil (for veggies)
  • 1 teaspoon smoked paprika
  • 1 teaspoon garlic powder
  • Salt and pepper, to taste
  • 2 chicken breasts, boneless and skinless (or tofu for vegetarian option)
  • 1 tablespoon olive oil (for chicken)
  • 1 teaspoon dried oregano
  • Salt and pepper, to taste
  • Juice of 1 lemon
  • 2 tablespoons tahini (optional)
  • Fresh parsley, chopped (for garnish)

Instructions

  1. Preheat your oven to 425°F (220°C).
  2. Rinse 1 cup of quinoa under cold water. In a medium saucepan, combine quinoa, 2 cups water or broth, and bay leaf. Bring to a boil, then reduce heat to low, cover, and simmer for 15 minutes or until water is absorbed. Remove from heat and let steam covered for 5 minutes. Fluff with a fork.
  3. Toss sweet potatoes, bell pepper, zucchini, and red onion with 1 tablespoon olive oil, smoked paprika, garlic powder, salt, and pepper in a large bowl. Spread evenly on a rimmed baking sheet.
  4. Roast vegetables in the preheated oven for 25-30 minutes, turning halfway through, until edges are golden and slightly crisp.
  5. Rub chicken breasts with 1 tablespoon olive oil, oregano, salt, and pepper. Heat a skillet over medium-high heat and cook chicken 6-7 minutes per side until cooked through. Let rest for 5 minutes before slicing.
  6. Divide quinoa evenly between six meal prep containers. Add roasted veggies and sliced chicken to each container. Sprinkle fresh parsley on top.
  7. Whisk lemon juice and tahini until smooth. Drizzle over each container or pack separately.
  8. Let containers cool to room temperature before sealing and refrigerating.

Notes

Roast veggies at high heat to caramelize and avoid overcrowding the pan to prevent steaming. Let chicken rest after cooking to retain juices. Rinse quinoa well to remove bitterness. Multi-task cooking chicken while veggies roast to save time. Dressing can be packed separately to keep fresh. For vegetarian option, swap chicken with tofu or chickpeas. Tahini can be substituted with sunflower seed butter for nut-free version. Meals keep fresh up to 4 days refrigerated and can be frozen without dressing for up to 2 months.

Nutrition

Keywords: meal prep, healthy meals, quinoa, roasted vegetables, chicken, easy recipe, Sunday meal prep, quick meals, nutritious, gluten-free

Find it online: https://gleamgulp.com/easy-sunday-reset-meal-prep-6-healthy-containers-in-90-minutes-for-perfect-week/