This healthy meal prep bowl is a total weeknight glow-up!
📝 Ingredients :
2 cups cooked jasmine or basmati rice – the base of this balanced rice bowl
2 boneless, skinless chicken breasts, sliced – for that lean protein boost
1 bunch fresh asparagus, trimmed & cut into pieces
1 cup cherry tomatoes (red & yellow) – adds that fresh flavor pop
1/2 small onion, sliced
3 cloves garlic, minced – key for lemon-garlic chicken magic
2 tablespoons olive oil
Juice of 1 lemon + zest – bright citrus flavor upgrade
1 teaspoon Italian seasoning
Salt & black pepper to taste
Fresh parsley (optional garnish)
🍽️ How to Make It :
1️⃣ Season the Chicken:
Toss sliced chicken with olive oil, garlic, Italian seasoning, salt, pepper, lemon zest, and a squeeze of lemon juice. This bold marinade creates that lemon-garlic chicken magic, making it a true healthy dinner idea and serious meal prep win.
2️⃣ Sear to Golden Perfection:
Heat a skillet over medium-high and cook chicken 4–5 minutes until golden and cooked through. Let it develop that light char for extra flavor. This step locks in that juicy chicken texture and gives you restaurant-style rice bowl vibes.
3️⃣ Sauté the Veggies:
In the same pan, add asparagus, onions, and cherry tomatoes. Cook until asparagus is tender-crisp and tomatoes begin to blister. This colorful combo brings that fresh veggie power and turns it into a balanced macro-friendly bowl.
4️⃣ Build the Rice Bowl:
Spoon warm rice into bowls or meal prep containers. Top with lemon-garlic chicken and sautéed veggies. Drizzle a little extra lemon juice for that bright citrus flavor upgrade and ultimate clean eating comfort.
5️⃣ Finish & Serve:
Sprinkle fresh parsley over the top and enjoy immediately—or seal it up for the ultimate healthy meal prep bowl and an easy grab-and-go lunch idea.
Prep Time: 15 minutes | Cook Time: 15 minutes | Total Time: 30 minutes | serving : 3–4 person
Calories: ~520 per serving | Protein: ~42g per serving