Meals In This Prep
Yogurt & Berry Parfait
Herb Chicken & Brown Rice
Chicken & Steamed Broccoli
Banana
Oatmeal & Berries
Chicken & Sweet Potato
Brown Rice & Veggie Bowl
5-Day Meal Plan
Day 1 — Monday
Breakfast: Yogurt & Berry Parfait
Lunch: Herb Chicken & Brown Rice
Dinner: Chicken & Steamed Broccoli
Snack: Banana
Day 2 — Tuesday
Breakfast: Oatmeal & Berries
Lunch: Chicken & Sweet Potato
Dinner: Brown Rice & Veggie Bowl
Snack: Banana
Day 3 — Wednesday
Breakfast: Yogurt & Berry Parfait
Lunch: Herb Chicken & Brown Rice
Dinner: Chicken & Steamed Broccoli
Snack: Banana
Day 4 — Thursday
Breakfast: Oatmeal & Berries
Lunch: Chicken & Sweet Potato
Dinner: Brown Rice & Veggie Bowl
Snack: Banana
Day 5 — Friday
Breakfast: Yogurt & Berry Parfait
Lunch: Herb Chicken & Brown Rice
Dinner: Chicken & Sweet Potato
Snack: Banana
Daily Nutrition (Approx.)
Calories
1800
Protein
100g
Carbs
240g
Fat
50g
Fiber
35g
Step-by-Step Instructions
- 1
Season chicken with herbs, garlic, lemon, pepper (no salt). Bake 425°F 22 min.
- 2
Cook brown rice in rice cooker.
- 3
Cube and roast sweet potatoes at 400°F 25 min.
- 4
Steam broccoli 4 min until tender-crisp.
- 5
Make parfaits: layer yogurt, berries, granola in jars.
- 6
Portion across 15 containers.
Storage Tips
- All keeps 5 days
- Parfaits best made 1-2 days ahead
- Use herbs and lemon instead of salt for flavor
Ingredients
- 3 lbs chicken breast
- 4 cups brown rice
- 2 lbs broccoli
- 4 sweet potatoes
- 5 bananas
- 2 pints berries
- 16 oz Greek yogurt
- Fresh rosemary, thyme
- 1 head garlic
- 3 lemons
- Pepper (no added salt)
Equipment Needed
Sheet pan
Rice cooker
Steamer
Meal prep containers
Shopping List
- Chicken breast 3 lbs
- Brown rice 4 cups
- Broccoli 2 lbs
- Sweet potatoes 4
- Bananas 5
- Berries 2 pints
- Greek yogurt 16 oz
- Herbs (rosemary, thyme)
- Garlic
- Lemon 3
