Hey there! If you’re anything like me, summer means sunshine, outdoor fun, and the delicious scent of grilled food wafting through the air. But let’s be real—when the heat is on, the last thing I want to do is spend hours in the kitchen. That’s why I absolutely love summer meal prep! It’s a total game-changer for keeping meals light, healthy, and oh-so-simple. This grilled chicken and quinoa recipe is not only a breeze to whip up but also packed with protein and fresh veggies. You’ll be set for the week without breaking a sweat! Trust me, once you try this delightful summer meal prep, you’ll wonder how you ever lived without it!

Ingredients List

• 4 boneless, skinless chicken breasts
• 2 cups of uncooked quinoa
• 1 cup of halved cherry tomatoes
• 1 medium cucumber, diced
• 1 bell pepper, chopped (any color you like!)
• 1/4 cup of extra virgin olive oil
• 2 tablespoons of fresh lemon juice
• Salt to taste
• Black pepper to taste

How to Prepare Instructions

1. First things first, let’s preheat that grill to medium heat. This is key for getting those lovely grill marks and juicy chicken!
2. While the grill is heating up, season your chicken breasts with salt and black pepper. Don’t be shy—give them a good coating!
3. Once the grill is ready, place the chicken on it and grill for about 6-7 minutes on each side. You want them cooked through but still juicy—so keep an eye on them!
4. While the chicken is grilling, cook the quinoa according to package instructions. Usually, it’s a simple 1:2 ratio of quinoa to water, bringing it to a boil, then simmering for about 15 minutes until fluffy.
5. Now, let’s chop those fresh veggies! Dice your cucumber and bell pepper, and halve the cherry tomatoes. The more colorful, the better!
6. In a mixing bowl, whisk together the olive oil and lemon juice. Then toss in your chopped veggies and give them a good stir. This dressing is going to bring everything to life!
7. Once the chicken is done grilling and the quinoa is fluffy, let them cool for a few minutes. Patience is a virtue, right?
8. Now, it’s time to assemble! Divide the quinoa and grilled chicken evenly into your meal prep containers.
9. Top each portion with that vibrant vegetable mix you whipped up earlier. It’s a feast for the eyes and the taste buds!
10. Lastly, pop those containers in the refrigerator. They’ll keep fresh for up to 5 days—perfect for grabbing a healthy meal on the go!

Nutritional Information

So, let’s talk numbers! This grilled chicken and quinoa meal prep is not just tasty, but it’s also packed with goodness. Here’s a rough estimate of the nutritional values per serving:

• Calories: 450
• Fat: 15g
• Protein: 30g
• Carbohydrates: 45g
• Fiber: 5g
• Sugar: 3g
• Sodium: 150mg
• Cholesterol: 70mg

Keep in mind, these values can vary based on the specific brands of ingredients you use and any tweaks you make. But overall, you’re looking at a wholesome, balanced meal that’s perfect for fueling your summer adventures! Yum!

Why You’ll Love This Recipe

• Quick and Easy: With just 15 minutes of prep and 20 minutes of cooking, you’ll have your meals ready in no time!
• Healthy and Nutritious: Packed with lean protein from chicken and fiber-rich quinoa, it’s a satisfying and balanced meal.
• Fresh and Flavorful: The combination of grilled chicken, vibrant veggies, and zesty lemon dressing makes each bite a burst of summer goodness.
• Meal Prep Friendly: Perfectly portioned for the week ahead, you can grab and go during busy days without sacrificing health.
• Customizable: Feel free to swap in your favorite seasonal veggies or even use tofu for a vegetarian twist!

Equipment List

• Grill: A medium heat grill is essential for perfectly cooked chicken with those gorgeous grill marks.
• Grill tongs: You’ll need these to flip your chicken safely and easily.
• Medium pot: For cooking the quinoa—make sure it has a lid to help it steam perfectly!
• Cutting board: A sturdy surface is a must for chopping all those fresh veggies.
• Knife: A sharp knife will make quick work of dicing and slicing your ingredients.
• Mixing bowl: For whisking together the olive oil and lemon juice with your chopped veggies.
• Meal prep containers: Get some good-quality, airtight containers to store your delicious meals in the fridge.

Ingredient Notes/Substitutions

I love how versatile this recipe is! Let’s chat about some specific ingredients and tasty alternatives you can use to make it your own.

• Chicken: While I adore grilled chicken for its protein-packed goodness, you can easily swap it out for tofu if you’re looking for a vegetarian option. Just press the tofu to remove excess moisture and marinate it in the same seasoning for a few minutes before grilling!
• Quinoa: If quinoa isn’t your thing, feel free to use brown rice, couscous, or even farro for a different texture and flavor. Just keep an eye on the cooking times, as they can vary!
• Cherry Tomatoes: Not a fan of tomatoes? No problem! You can replace them with diced bell peppers, zucchini, or even sweet corn for that fresh crunch.
• Cucumber: If you want to change things up, try using radishes or jicama for a nice crunch. They add a unique flavor while keeping it fresh!
• Bell Pepper: Any color of bell pepper works here, but you could also use roasted red peppers or even snap peas for a delightful twist.
• Olive Oil and Lemon Juice: For a different dressing vibe, try swapping olive oil for avocado oil or adding a splash of balsamic vinegar instead of lemon juice. Both will give it a fresh kick!
• Seasonings: Feel free to experiment with herbs and spices! Try adding garlic powder, smoked paprika, or even a pinch of cayenne for heat. The sky’s the limit!

These swaps let you play around with flavors and textures, making this summer meal prep recipe truly yours. Enjoy experimenting, and don’t hesitate to mix and match!

Tips for Success

Getting the most out of your summer meal prep is all about those little tricks that make a big difference. Here are my go-to tips to ensure you nail this recipe every time:

• Let the Chicken Rest: After grilling, give your chicken a few minutes to rest before slicing. This allows the juices to redistribute, keeping it tender and juicy!
• Fluff the Quinoa: Once your quinoa is cooked, don’t forget to fluff it with a fork! This helps separate the grains and gives it that light, airy texture we all love.
• Customize Your Veggies: Don’t be afraid to mix up the vegetables based on what’s in season or what you have in your fridge. Fresh, colorful veggies not only add nutrients but also make your meal prep visually appealing!
• Marinate for Extra Flavor: If you have time, marinate your chicken in olive oil, lemon juice, and your favorite herbs for an hour or so before grilling. This extra step boosts the flavor immensely!
• Prep in Batches: If you’re making this for the week, consider doubling the recipe! Meal prep is all about convenience, and having extra portions ready to go saves time later.
• Keep It Cool: Make sure your meal prep containers are completely cool before sealing them and putting them in the fridge. This helps prevent condensation, which can make your meals soggy.
• Fresh Herbs for a Kick: Adding some fresh herbs like parsley, basil, or cilantro right before serving can elevate the flavors and add a burst of freshness. Trust me, it’s a game changer!
• Check for Doneness: For perfectly grilled chicken, use a meat thermometer to check that it reaches at least 165°F (75°C). This ensures it’s cooked through without being dry!

With these tips up your sleeve, you’ll be a summer meal prep pro in no time! Enjoy creating delicious, healthy meals that keep your week stress-free and flavorful.

Variations

One of the best parts about this summer meal prep recipe is how easily it can be customized to fit your mood or what you have on hand! Here are some fun ideas to switch things up:

• Veggie Swap: Try mixing in different seasonal vegetables! Zucchini, asparagus, or even roasted sweet potatoes can add a delightful twist to your meal prep.
• Herb Infusion: Experiment with fresh herbs! Basil, cilantro, or dill can bring a fresh, aromatic quality to your chicken and veggie mix—just chop and sprinkle before serving!
• Spicy Kick: If you like things a little spicy, add some diced jalapeños or a sprinkle of red pepper flakes to your vegetable mix. It’ll give your dish a nice heat that pairs perfectly with the lemon dressing.
• Different Proteins: Swap out chicken for grilled shrimp, salmon, or even chickpeas for a plant-based option. Each protein brings its own unique flavor and texture!
• Quinoa Alternatives: If you’re feeling adventurous, try using couscous, bulgur, or even lentils instead of quinoa. Each option adds a new flavor profile and keeps things interesting!
• Flavorful Marinades: Change up the flavor by marinating your chicken in different sauces! Teriyaki, buffalo sauce, or a simple garlic and herb marinade can completely transform your dish.
• Cheesy Goodness: For a creamy addition, sprinkle some feta or goat cheese on top of your veggie mix before serving. It adds a tangy flavor that complements the freshness of the ingredients.
• Dress It Up: Instead of just olive oil and lemon juice, try a tahini dressing or a yogurt-based sauce to drizzle over your meal prep for an extra layer of flavor!

These variations let you have fun in the kitchen and keep your meals exciting throughout the week. Don’t be afraid to get creative—your taste buds will thank you!

Storage & Reheating Instructions

Let’s make sure those delicious meals stay fresh and tasty throughout the week! Proper storage and reheating can make all the difference, so here’s how I do it:

• Storing Leftovers: Once you’ve assembled your meal prep containers, make sure they’re completely cool before sealing them. This helps prevent condensation, which can make your food soggy. Store the containers in the refrigerator, where they’ll stay fresh for up to 5 days. I love using clear containers so I can see all the vibrant colors inside—makes it even more tempting to grab a meal!
• Freezing Option: If you want to extend their shelf life, you can freeze the meals! Just make sure to use freezer-safe containers. I recommend separating the chicken and quinoa from the veggies if you prefer to keep everything crisp. They can last in the freezer for about 2-3 months. When you’re ready to eat, just thaw them overnight in the fridge before reheating.
• Reheating: When it’s time to enjoy your meal, you have a couple of options. For the microwave, simply transfer your meal to a microwave-safe dish, cover it with a microwave-safe lid or a damp paper towel (this helps keep it moist), and heat for about 2-3 minutes, stirring halfway through. Make sure to check that it’s heated all the way through! If you prefer the oven, preheat it to 350°F (175°C), place your meal in an oven-safe dish, cover with foil, and heat for about 15-20 minutes until warmed through.

With these storage and reheating tips, you’ll always have a quick, healthy meal ready to go, making your summer meal prep a total breeze. Enjoy every bite!

Summer Meal Prep: 5 Simple Tips for Delicious Success

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• Author: Julia marin
• Total Time: 35 minutes
• Yield: 4 servings 1x
• Diet: Gluten Free

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Description

A simple and healthy summer meal prep recipe.

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Ingredients

Scale 1x2x3x

• 4 chicken breasts
• 2 cups quinoa
• 1 cup cherry tomatoes
• 1 cucumber
• 1 bell pepper
• 1/4 cup olive oil
• 2 tablespoons lemon juice
• Salt to taste
• Pepper to taste

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Instructions

1. Preheat the grill to medium heat.
2. Season chicken breasts with salt and pepper.
3. Grill chicken for 6-7 minutes on each side.
4. Cook quinoa according to package instructions.
5. Chop cherry tomatoes, cucumber, and bell pepper.
6. In a bowl, mix olive oil, lemon juice, and chopped vegetables.
7. Once chicken and quinoa are done, let them cool.
8. Divide quinoa and chicken into meal prep containers.
9. Add the vegetable mix on top.
10. Store in the refrigerator for up to 5 days.

Notes

• Use any vegetables you like.
• Can substitute chicken with tofu for a vegetarian option.
• Adjust seasoning to your taste.

• Prep Time: 15 minutes
• Cook Time: 20 minutes
• Category: Meal Prep
• Method: Grilling
• Cuisine: American

Nutrition

• Serving Size: 1 meal
• Calories: 450
• Sugar: 3g
• Sodium: 150mg
• Fat: 15g
• Saturated Fat: 2g
• Unsaturated Fat: 10g
• Trans Fat: 0g
• Carbohydrates: 45g
• Fiber: 5g
• Protein: 30g
• Cholesterol: 70mg

Keywords: summer meal prep