Meal Prep · High Protein
Sunday Protein Prep Tray
One oven session that sets up five lunches without cooking five times.
- Time
- 50 minutes
- Serves
- 5 portions
- Protein
- 35g
- Fiber
- 10g
Why this works
Having protein already cooked is the single highest-leverage habit for hitting daily targets.
Ingredients
- 2 lb chicken breast or firm tofu, cubed
- 2 lb mixed vegetables (broccoli, peppers, zucchini)
- 2 cups dry farro or brown rice
- 3 tbsp olive oil
- 2 tsp each garlic powder, paprika, oregano
- 1 cup hummus for serving
Method
- 1Heat the oven to 425°F with two sheet pans inside.
- 2Toss the protein with half the oil and spices; toss the vegetables with the rest.
- 3Roast the protein 22 minutes and the vegetables 25 minutes, rotating once.
- 4Cook the grain while the oven works.
- 5Divide across five containers and cool uncovered before sealing.
Yvette's tip
Vary the sauce, not the components, pesto Monday, harissa Tuesday, tahini Wednesday.
Take it to the kitchen
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