Sep
11
2013

Grilled Chicken Veggie Bowls – Meal Prep

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Dinner

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Lots of fun going on in my house right now.  My husband and I joined 12 other couples in our area for a fun 8 week fitness challenge.  Maybe I should delete the word fun, lol!

For 8 weeks we’ll be challenged to earn daily points in 5 categories.  Check out this website for all of the details :)

Each couple put in $40 and there are prizes at the end for those with the most points.  We are on week two and so far so good.  I stuck to my allowed 3 sweets for the week and I will say it was pretty challenging.  Yesterday, I baked some cookies that will be posted next week and I was tempted to dig in, but my husband and my teammate would have cracked the whip. :)  It will be good for me to gain some self control, lol!

My husband and I decided we wanted to try the meal prep world by preparing a weeks worth of food before hand.  These Grilled Chicken Veggie Bowls were soooo good and it was so convenient having them prepared and ready to eat.  The website we got the idea from is called Fit Men Cook.  We used his idea of ingredients for the bowl: chicken, rice, quinoa, and vegetables all prepped one time for just about our weeks worth of meals.  We chose to make 8 bowls worth of food.  This equates to 4 days of meals for 2 people.  This allowed us flexibility for the other days to have a different lunch.

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Here’s your line-up of ingredients.  We decided to add 5 different vegetables to mix it up a little. You could simplify it by using 3 different types.  We used THESE tupperware containers and they worked great for our portions.

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Grill up my Taco and Lime Chicken to get started.  Here’s an idea of what I use for an indoor grill pan.

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You’ll need 16 ounces of cooked quinoa and 16 ounces of cooked brown rice.  Cook them both according to package directions.  We cooked extra so we could freeze some and save for future meals.

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Roast your veggies.  Note that the cauliflower takes longer to cook, so I recommend putting the cauliflower on it’s own baking sheet.

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Here we have french haricot vert green beans, asparagus, and brussels sprouts.  Asparagus only takes 7 minutes to roast so those come out early.

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 Here is the post-cooked line up.  This is what makes up your “bowls.”  Again, you can ease up the process by choosing 3 or less different types of vegetables.  We cooked 5 different types for diversity and added 1.5 cups worth to each meal.

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 Brown rice.

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 Roasted cauliflower.  This is my favorite.  So flavorful!  Here is the recipe.

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 My Grilled Taco Lime Chicken, cubed.

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 Roasted asparagus, ready to go.

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 A bit of charred corn.  See my recipe and photos HERE.

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 Roasted haricot verts.

For this meal prep, we documented the approximate calories and the price of the meals.  Please keep in mind these are approximate nutrition values and will vary based on the ingredients you use.

NUTRITION VALUES (excludes chicken marinade):
With 4oz chicken breast, 4 oz asparagus, 4 oz broccoli, 4 oz cauliflower, 1/4 cup of brown jasmine rice, 1/4 cup quinoa
-444 calories-    -11.5g fat-   -3g saturated fat-   -135mg sodium-   -52g carbohydrates-   -9g fiber-   -2g sugar-   -33g protein-

PRICE:
$4.71 per meal of mostly organic ingredients (vegetables used in this price are asparagus, broccoli, cauliflower).
$3.34 when we used non-organic, non-free range chicken.

MEAL PREP TIME: 
-These 8 meals took Cullen and I about 2 hours but that includes the photo shoot.  We figure it will take one skilled cook or two novice cooks 1 to 1.5 hours.
-For the best chicken flavor, marinate the chicken for 5 to 8 hours, or overnight.

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Grilled Chicken Veggie Bowls

GrilledChickenVeggieBowls-Meal Prep-7Ingredients (Makes 8 Meals)

  • 16 ounces cooked quinoa
  • 16 ounces cooked brown rice
  • 4 cups/32 ounces roasted asparagus, chopped
  • 4 cups/32 ounces roasted broccoli florets
  • 4 cups/32 ounces roasted cauliflower florets
  • 32 ounces prepared Grilled Taco Lime Chicken, cubed

Optional (would replace any of the vegetables above)

  • 4 cups haricot verts
  • 4 cups roasted brussel sprouts
  • 4 cups charred corn

Directions

  1. To prepare your bowls, we used THESE tupperware containers for all 8 of our bowls. They are 3-cup To Go snack containers. Place 1/4 cup brown rice and 1/4 cup quinoa into each container. Top with a total of 1 1/2 cups of your cooked vegetables. Mix up the type of vegetables for each bowl so you have a variety each day.  Add 4 ounces or 1/2 cup of your cubed chicken. We added salsa or hot sauce to season to our liking after we reheated the bowl in the microwave.  A low fat dressing would work as well.  Store these in the refrigerator and when you are ready microwave until heated through.

Note: To roast vegetables, place them onto a large baking sheet, drizzle lightly with olive oil, and season with kosher salt and pepper. Cook in oven at 375 degrees until fork tender. Time will vary depending on vegetable.

Makes 8 Meals

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Comments

101 Responses | Comments RSS

  1. 51
    Natalie says:

    Hey can you possibly email me about this challenge?! What a fun great idea. I’ve got 5 groups that are interested in it but I was just wondering more details. Thanks!
    Natalie.mendoza@hotmail.com

  2. 52
    Audrey says:

    Would steaming the vegetables be good, or would that not be as flavorful?

  3. 53
    Tracy says:

    Hi Jenny! I was wondering if you ever tried baking your chicken with this recipe? If so, how was it and how long did you cook it?
    It would be great just to throw it in the oven on busy days.

    Thank you!

    • 53.1
      Jenny says:

      I haven’t baked the chicken for this particular recipe, but you could put some chicken breasts in a baking dish, add a 1/2 cup chicken broth, season with salt and pepper then cover lightly with foil. Bake 350 for 40-60 minutes, until cooked through :)

      • Tracy says:

        Thank you! I made the chicken yesterday in my cast iron skillet with a little coconut oil since I don’t have a grill pan. It was yummy!!
        Thank you!!

  4. 54
    elizabeth says:

    hi there,

    i found the link to this page via pinterest. i love your idea/advice for prepping several meals at once for daily lunches throughout the week.

    i was also pleasantly surprised to read about the competition that you and your husband were involved in.

    i was actually wondering if you could provide more information about how this went for you, what the results were, what the prizes were, were you successful etc.?

    i am interested in trying something similar with my own husband and our friends.

    thanks!
    elizabeth

  5. 55

    I could really go for one of those Chicken Veggie Bowls for lunch today!

  6. 56
    JM says:

    While this no doubt looks delicious, I think it’s a bit crazy to assume that this is a dish for a picky eater. There isn’t the slightest chance my picky children would eat these foods (brussel sprouts? Asparagus? QUINOA? Nope. Not a chance. LOL). There are “picky” eaters who would prefer not to try new things; would prefer the familiar etc., but there are “picky” eaters who legitimately cannot tolerate the taste of texture of foods. This might appeal to the first understanding of the word, but absolutely not the second. STILL, I think this looks great for ME! :D The chicken looks especially magical!

  7. 57

    […] made these for lunch this week and they were a hit in my house! Super quick + easy (not to mention, […]

  8. 58
  9. 59
    Beth says:

    Just saw these via pinterest. We are trying to go low carb so we would make these minus the quinoa, rice, and corn. Maybe we could add sweet potatoes?

  10. 60
    Johana says:

    I was just wondering, how many meals are you supposed to eat a day one or two? I’m thinking of doing this challenge.

  11. 61
    kiesha says:

    Hey, i wanted to know what other meats did you use for your meal prep? did you substitute chicken for anything othe meat and kept the same veggies?

  12. 62
    Michelle says:

    These look so yummy! I would love to do this for my sons school lunches. I usually put his hot lunches in a thermos (giant round cup) but he says the food gets kind of wet or soggy, I guess from the steam. Do you have any ideas on how to keep these warm for a school lunch??? Thanks!!!

    • 62.1
      Jenny says:

      Hi Michelle, that’s a tough one. I think I would see if your son has access to a microwave. Other than that, I’m not sure. :) Good luck. Let me know if you find a solution.

  13. 63
    Jennifer says:

    Hi, I was wondering when you roasted the broccoli and the asparagus did you also drizzle them with olive oil?

  14. 64
    Mike says:

    These dishes are great ideas for lunch at work. They look delicious! Better than the plain old sandwiches I have been eating recently.

  15. 65
    Melina Mai says:

    Great site. I am really glad to have found you.

  16. 66

    […] Here is another great idea for lunch bowls (although they could be dinner too!) from Picky Palate. Here are some OAMM recipes that would work well in these bowls also. You can mix and match for variety. For Paleo bowls, just leave out the grains. All of the vegetables are Paleo friendly. […]

  17. 67
    Mary says:

    I love this!! Me and my husband are on P90X3 and this will make our food planning easier. Thank you

  18. 68

    […] This is the article that got me into prepping again. […]

  19. 69
  20. 70
  21. 71

    […] Meal three: Grilled Chicken Veggie Bowl […]

  22. 72
    samantha f says:

    First time to your site via a friend’s Pinterest Post. I LOVE YOU! :) I hate cooking but always feel the need to provide healthy meals for the family. I did a whole day of cooking freezer meals a few weeks ago and it has been amazing to not have to cook every night. This is my next method! Thank you for sharing!

  23. 73
    Patricia Tulskie says:

    When I saw the pic on pinterest I thought someone was taking pics of my lunches! I’ve been doing this for years. I never buy lunch. My sweet is an apple or berries.

  24. 74

    I have faith that is an extremely material in my situation. That i’m fulfilled understanding the content. Although need to review about a number of basic difficulties, The website flavor is best, the particular posts was in point of actuality fantastic : Chemical. Fantastic process, all the best

  25. 75

    […] Easy, Chicken & Rice bowls for lunch (minus the corn) […]

  26. 76

    […]   Grilled Chicken Veggie Bowls  […]

  27. 77

    […] have a little extra time on a Sunday afternoon, make a batch of homemade, prepacked lunches. These Grilled Chicken Veggie Bowls include taco chicken with rice or quinoa and lots of roasted vegetables—broccoli, cauliflower, […]

  28. 78

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