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Macro-Friendly Chicken and Quinoa Meal Prep


  • Total Time: 35 minutes
  • Yield: 4 servings 1x

Description

This macro-friendly meal plan focuses on delicious, easy-to-prepare dishes that fit seamlessly into a busy lifestyle, helping you stay on track without feeling deprived. It’s all about smart choices and simple steps to create satisfying meals. Each serving provides about 25 grams of protein.


Ingredients

Scale
  • 1 pound boneless, skinless chicken breasts
  • 1 tablespoon olive oil
  • 1 teaspoon smoked paprika
  • 1/2 teaspoon garlic powder
  • 1/4 teaspoon black pepper
  • 1/4 teaspoon salt
  • 1 cup quinoa, uncooked
  • 2 cups low-sodium chicken broth or water
  • 1 head broccoli, cut into florets
  • 1 red bell pepper, sliced
  • 1 cup cherry tomatoes, halved
  • 2 tablespoons lemon juice
  • 1 tablespoon fresh parsley, chopped (for garnish, optional)

  • Instructions

    1. Prepare the Chicken: Pat the chicken breasts dry with paper towels. In a small bowl, combine the olive oil, smoked paprika, garlic powder, black pepper, and salt. Rub this mixture evenly over both sides of the chicken breasts. This ensures the chicken is well-seasoned and ready for cooking.

    2. Cook the Quinoa: Rinse the quinoa thoroughly under cold water using a fine-mesh sieve. In a medium saucepan, combine the rinsed quinoa and chicken broth (or water). Bring to a boil, then reduce heat to low, cover, and simmer for 15 minutes, or until all the liquid is absorbed and the quinoa is fluffy. Once cooked, remove from heat and let it sit, covered, for 5 minutes before fluffing with a fork.

    3. Sear the Chicken: While the quinoa cooks, heat a large non-stick skillet over medium-high heat. Add the seasoned chicken breasts and cook for 6-8 minutes per side, or until golden brown and cooked through (internal temperature reaches 165 F (74 C)). Remove the chicken from the skillet and let it rest on a cutting board for a few minutes before slicing. Resting helps keep the chicken juicy.

    4. Saute the Vegetables: In the same skillet (no need to clean it), add the broccoli florets and sliced red bell pepper. If the pan seems dry, add another teaspoon of olive oil. Saute for 5-7 minutes, stirring occasionally, until the vegetables are tender-crisp. You want them cooked but still with a slight bite.

    5. Combine and Finish: Add the halved cherry tomatoes to the skillet with the sauteed vegetables and cook for another 1-2 minutes, just until they start to soften slightly. Stir in the lemon juice.

    6. Assemble Your Meal: Divide the cooked quinoa among your serving plates or meal prep containers. Slice the rested chicken breast into strips or cubes and place it alongside the quinoa. Spoon the sauteed vegetable mixture next to the chicken. Garnish with fresh chopped parsley, if desired.

    • Prep Time: 15 minutes
    • Cook Time: 20 minutes
    • Category: main dish
    • Cuisine: american

    Nutrition

    • Serving Size: 1 serving
    • Protein: 25

    Keywords: macro-friendly, meal prep, chicken, quinoa, healthy, easy, weeknight, balanced, high protein, vegetables