Easy MEAL PREP : 1 semaine de repas healthy en 1h
Learn how to prep a week of healthy meals in just 1 hour with batch-cooked proteins, grains, and roasted vegetables.
Ingredients
- 1.75 kg boneless, skinless chicken breasts
- 500 g dry brown rice
- 800 g fresh broccoli florets
- 600 g red and yellow bell peppers, cut into chunks
- 500 g zucchini, sliced into half-moons
- 750 g sweet potatoes, cubed into 2-inch pieces
- 1 large yellow onion, finely diced
- 4 cloves garlic, minced
- 3 tablespoons extra virgin olive oil
- 15 large eggs
- 500 g plain Greek yogurt
- 2 cans chickpeas, drained and rinsed
- 2 teaspoons dried oregano
- 1.5 teaspoons dried thyme
- 1.5 teaspoons sea salt
- 1 teaspoon freshly ground black pepper
- 2 cups low-sodium vegetable broth
- 2 tablespoons balsamic vinegar
Instructions
- 1
Organize your workspace by arranging five glass meal prep containers on the counter to visualize your portioning stations.
- 2
Rinse the brown rice under cold water until the water runs clear, then place it in a large pot with 1 cup of water and the vegetable broth, bringing the mixture to a boil over high heat.
- 3
Reduce the heat to low, cover the pot with a tight-fitting lid, and allow the rice to simmer undisturbed for 18-20 minutes until all liquid is absorbed and grains are tender.
- 4
While the rice cooks, pat the chicken breasts completely dry with paper towels and arrange them on one large sheet pan, then season generously with half the salt, pepper, and oregano.
- 5
Toss the broccoli, bell peppers, and zucchini together in a large bowl with 1.5 tablespoons of olive oil, half the thyme, and remaining salt and pepper, then spread evenly across a second sheet pan.
- 6
Toss the cubed sweet potatoes with the remaining 1.5 tablespoons of olive oil and remaining oregano on a third sheet pan, distributing them in a single layer.
- 7
Place all three sheet pans into a preheated 410°F oven simultaneously—the chicken on the middle rack, vegetables on the upper rack, and sweet potatoes on the lower rack, setting a timer for 28-32 minutes.
- 8
Heat a non-stick skillet over medium heat and scramble the eggs with minced garlic, diced onion, and a pinch of salt for 5-7 minutes until just set but still slightly creamy, then transfer to a bowl to cool.
- 9
Check that the chicken reaches an internal temperature of 75°C using an instant-read thermometer, the sweet potatoes are fork-tender, and the broccoli edges are lightly caramelized.
- 10
Remove all sheet pans from the oven and let everything cool for 5 minutes, then cut the chicken into bite-sized pieces.
- 11
Drain the rinsed chickpeas and season them with minced garlic, balsamic vinegar, and a light pinch of salt and pepper.
- 12
Divide the cooked rice evenly among the five containers, creating a base layer for each meal.
- 13
Distribute the shredded chicken equally across all five containers, placing it alongside the rice.
- 14
Portion the roasted vegetables—broccoli, bell peppers, zucchini, and sweet potatoes—evenly across each container, aiming for visual variety and color balance.
- 15
Add a quarter of the scrambled eggs and a portion of seasoned chickpeas to each container alongside the other components.
- 16
Top each meal with a dollop of Greek yogurt as a protein-boosting, cooling element, then seal the containers tightly and refrigerate for up to five days.
Variations & Substitutions
| Ingredient | Substitute | Notes |
|---|---|---|
| Chicken breast | Lean ground turkey or baked tofu | Reduces saturated fat while maintaining high protein content for sustained energy and muscle maintenance |
| Brown rice | Quinoa or farro | Quinoa provides complete amino acids and higher fiber for better blood sugar control and digestive health; farro adds nutty flavor with excellent gut-supporting resistant starch |
| Greek yogurt | Unsweetened plant-based yogurt or cottage cheese | Plant-based yogurt reduces dairy while maintaining probiotics; cottage cheese offers higher protein density and sustained satiety without added sugars |
| Olive oil | Avocado oil or sesame oil | Both oils have higher smoke points for better cooking stability; avocado oil is heart-healthy with similar nutritional profile while sesame adds antioxidants and authentic depth |
| Canned chickpeas | Cooked lentils or white beans | Lentils contain polyphenols that reduce inflammation and support healthy gut bacteria; white beans offer creamier texture with soluble fiber for stable blood sugar |
| Sweet potatoes | Roasted cauliflower or Brussels sprouts | Cauliflower reduces carbohydrate load for better blood sugar management; Brussels sprouts provide glucosinolates that support detoxification and reduce inflammation markers |
Recommended Equipment
Tools that make this recipe easier
Nutrition Information
Per serving (serves 5)
| Calories | 468 |
| Total Fat | 10g |
| Saturated Fat | 2g |
| Cholesterol | 98mg |
| Sodium | 385mg |
| Carbohydrates | 46g |
| Fiber | 9g |
| Sugar | 5g |
| Protein | 44g |
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
