Print

Healthy Protein Lunch Box Meal Prep Under 4 Dollars Easy Recipes

healthy protein lunch box meal prep - featured image
Print Recipe

A quick, affordable, and nutritious meal prep recipe featuring lean chicken, brown rice, beans, and roasted veggies, perfect for busy weekdays and under $4 per serving.

Ingredients

Scale
  • 1 lb boneless, skinless chicken breasts
  • 1 can (15 oz) canned black beans, rinsed and drained
  • 1 cup uncooked brown rice (about 190 g)
  • 1 cup frozen mixed vegetables (carrots, peas, corn blend, about 150 g)
  • 1 medium bell pepper, diced
  • 2 cups baby spinach (about 60 g), optional
  • 1 tsp garlic powder
  • 1 tsp smoked paprika
  • 2 tbsp olive oil (extra virgin preferred)
  • Salt and pepper to taste
  • 1 tbsp lemon juice

Instructions

  1. Preheat your oven to 400°F (200°C). Line a large baking sheet with parchment paper or lightly grease it.
  2. In a mixing bowl, combine chicken breasts with 1 tablespoon olive oil, garlic powder, smoked paprika, salt, and pepper. Rub to coat evenly.
  3. Spread the chicken on one side of the baking sheet. Toss frozen mixed veggies and diced bell pepper with remaining 1 tablespoon olive oil, salt, and pepper, then spread on the other side of the baking sheet.
  4. Roast in the oven for 20-25 minutes, flipping the chicken halfway through, until chicken is cooked through and veggies are tender and caramelized.
  5. While chicken roasts, rinse 1 cup brown rice under cold water. Bring 2 cups water to a boil in a medium saucepan, add rice, cover, and simmer on low for about 45 minutes until tender.
  6. Drain and rinse black beans, warm them over low heat in a small pot, stirring occasionally.
  7. Let the chicken rest for 5 minutes after roasting, then slice into strips.
  8. Assemble lunch boxes by distributing rice, roasted veggies, black beans, and chicken evenly among 4 containers. Add baby spinach on top or on the side.
  9. Drizzle lemon juice over each container just before sealing.

Notes

Use a meat thermometer to ensure chicken reaches 165°F (74°C). Avoid crowding the pan to get roasted veggies instead of steamed. Let chicken rest after roasting for juiciness. You can brine chicken for 15 minutes before seasoning to keep it moist. Stir black beans gently while warming to prevent breaking. Swap brown rice for quinoa, couscous, or cauliflower rice for variations. Add chili flakes or chili powder for a spicy twist.

Nutrition

Keywords: meal prep, healthy lunch, protein lunch, budget meal, chicken meal prep, easy recipes, meal prep under $4, brown rice, roasted vegetables

Find it online: https://gleamgulp.com/healthy-protein-lunch-box-meal-prep-under-4-dollars-easy-recipes/