Easy Cook Once, Eat All Week, & Lose Fat
Easy 5-day meal prep: seasoned chicken, quinoa & roasted veggies. High protein, low calorie lunch that supports fat loss & stable energy.
Ingredients
- 2 pounds skinless chicken breast, cut into 1-inch cubes
- 1.5 cups dry quinoa
- 3 cups low-sodium chicken broth
- 2 large bell peppers (1 red, 1 yellow), cut into 1-inch pieces
- 3 cups fresh broccoli florets
- 2 medium zucchini, halved lengthwise and sliced into half-moons
- 1 large red onion, roughly chopped
- 4 cloves garlic, minced
- 3 tablespoons extra-virgin olive oil, divided
- 2 teaspoons ground cumin
- 1.5 teaspoons smoked paprika
- 1 teaspoon dried oregano
- 0.5 teaspoon cayenne pepper
- Sea salt and freshly cracked black pepper to taste
- Juice of 1 lime
- 0.25 cup fresh cilantro, roughly chopped
Instructions
- 1
Preheat your oven to 425°F and arrange two large baking sheets with parchment paper for roasting the vegetables.
- 2
Combine the bell peppers, broccoli, zucchini, and red onion in a large mixing bowl, then drizzle with 2 tablespoons of olive oil and sprinkle generously with sea salt, black pepper, cumin, and smoked paprika.
- 3
Spread the vegetable mixture evenly across both prepared baking sheets in a single layer and roast for 25-30 minutes, stirring halfway through, until the edges are caramelized and the vegetables are tender.
- 4
While the vegetables roast, bring the chicken broth to a boil in a medium saucepan over high heat.
- 5
Rinse the quinoa under cold water in a fine-mesh strainer until the water runs clear, then add it to the boiling broth and reduce heat to medium-low.
- 6
Simmer the quinoa for 12-15 minutes until the liquid is absorbed and the grains are fluffy, then fluff with a fork and set aside.
- 7
Heat the remaining 1 tablespoon of olive oil in a large skillet over medium-high heat and add the diced chicken cubes.
- 8
Cook the chicken for 6-8 minutes, stirring occasionally, until it's no longer pink in the center and reaches an internal temperature of 165°F.
- 9
Add the minced garlic, oregano, and cayenne pepper to the chicken during the final minute of cooking, stirring constantly until fragrant.
- 10
Combine the cooked quinoa, cooked chicken, and roasted vegetables in a large mixing bowl and gently toss to distribute all ingredients evenly.
- 11
Squeeze the lime juice over the mixture, scatter the fresh cilantro on top, and season with additional sea salt and pepper to your preference.
- 12
Divide the mixture evenly into five meal-prep containers, allowing it to cool to room temperature before sealing and refrigerating for up to five days.
Variations & Substitutions
| Ingredient | Substitute | Notes |
|---|---|---|
| Skinless chicken breast | Grilled firm tofu or tempeh | Plant-based protein option that's equally satiating and lower in saturated fat while supporting a wider range of dietary preferences |
| Quinoa | Brown rice or farro | Alternative whole grains that provide similar fiber and resistant starch benefits with comparable protein content and lower cost |
| Regular olive oil | Avocado oil or walnut oil | Higher smoke point oils that support better fat oxidation during roasting while delivering additional omega-3 fatty acids for anti-inflammatory benefits |
| Sea salt to taste | Low-sodium seasoning salt or herbs de Provence | Reduces total sodium intake while adding complex herbal notes that enhance flavor without sodium-related bloating or water retention |
| Bell peppers and broccoli | Brussels sprouts and asparagus | Cruciferous vegetables with superior glucosinolate content for enhanced detoxification and gut health support |
Recommended Equipment
Tools that make this recipe easier
Nutrition Information
Per serving (serves 5)
| Calories | 462 |
| Total Fat | 11g |
| Saturated Fat | 2g |
| Cholesterol | 98mg |
| Sodium | 585mg |
| Carbohydrates | 41g |
| Fiber | 8g |
| Sugar | 3g |
| Protein | 51g |
Nutrition Comparison
| Classic | Metabolic Health | Healthier | |
|---|---|---|---|
| Calories | 462 | 385 | 385 |
| Protein | 51g | 42g | 42g |
| Carbs | 41g | 22g | 38g |
| Fat | 11g | 16g | 8g |
| Fiber | 8g | 7g | 7g |
| Sugar | 3g | - | - |
| Health Scores | |||
| Gut Health | 9/10 | 9/10 | 92/10 |
| Anti-Inflammatory | 9/10 | 9/10 | 88/10 |
| Blood Sugar | 9/10 | 9/10 | 85/10 |
This recipe was extracted from the original video source using AI. Nutritional information is estimated and may vary. Not a substitute for professional dietary advice. As an Amazon Associate, AlmostChefs earns from qualifying purchases. Product links are affiliate links — they cost you nothing extra but help support the site. Read full disclaimer
