High-Protein Chicken Meal Prep Bowl

• 600g (about 4 medium) chicken breasts
• 200g brown rice (dry weight)
• 1 medium broccoli head, cut into florets
• 2 medium bell peppers (mixed colours), sliced
• 1 medium zucchini, sliced into half-moons
• 2 tbsp olive oil, divided
• 1 tsp garlic powder
• 1 tsp smoked paprika
• ½ tsp onion powder
• Salt and black pepper to taste
• 2 tbsp fresh parsley, chopped (to serve)

• 3 tbsp tahini
• 2 tbsp fresh lemon juice
• 1 tbsp olive oil
• 1 garlic clove, minced
• 2–3 tbsp warm water (to thin)
• Salt to taste

1. 1 Cook the rice. Rinse brown rice under cold water, then cook according to packet instructions (typically 2:1 water-to-rice ratio, 20–25 minutes on low heat). Once cooked, fluff with a fork and season lightly with salt. Set aside.
2. 2 Preheat and prep the chicken. Preheat your oven to 200°C (400°F). Pat chicken breasts dry with a paper towel. Drizzle with 1 tbsp olive oil and season generously with garlic powder, smoked paprika, onion powder, salt, and pepper on both sides.
3. 3 Roast the chicken. Place seasoned chicken breasts on a lined baking sheet. Roast for 22–25 minutes, or until the internal temperature reaches 75°C (165°F). Remove from the oven and rest for 5 minutes before slicing.
4. 4 Roast the vegetables. While the chicken roasts, toss the broccoli florets, bell peppers, and zucchini with the remaining 1 tbsp olive oil. Season with salt and pepper. Spread on a second lined baking sheet and roast at 200°C for 18–20 minutes, turning once halfway, until tender and slightly caramelised.
5. 5 Make the lemon-tahini dressing. Whisk together tahini, lemon juice, olive oil, and minced garlic in a small bowl. Add warm water, one tablespoon at a time, until the dressing reaches a pourable consistency. Taste and adjust seasoning with salt.
6. 6 Assemble the bowls. Divide the brown rice evenly between 4 meal prep containers or bowls. Top with sliced chicken, roasted vegetables, and a drizzle of lemon-tahini dressing. Garnish with fresh parsley. Refrigerate for up to 4 days.

Nutrition values are estimates. Exact values depend on specific ingredients and portion sizes used.