Simply Well

Simple Meal Prep That Actually Works

Garlic Herb Chicken, Rice & Roasted Veggies

A balanced meal doesn’t need to be complicated. This is affordable, high protein, easy to digest, and perfect for busy weeks.

What You Need:

• Chicken breast or thighs
• Olive oil
• Garlic
• Italian seasoning
• Salt + pepper
• Rice or potatoes
• Broccoli, zucchini, carrots, or green beans

How to Make It:
1. Season chicken with olive oil, garlic, Italian seasoning, salt, pepper.
2. Bake at 400°F until cooked through.
3. Roast vegetables on another tray with olive oil and seasoning.
4. Cook rice or potatoes.
5. Portion into containers for 3 to 4 days.

Why It Works:

• Protein supports muscle + satiety
• Carbs support energy
• Vegetables support digestion + nutrients
• Simple meals reduce stress and poor choices later

Sauce Ideas to Change the Flavor All Week:

Monday: Greek yogurt ranch➡️Greek yogurt, dill, garlic, lemon, salt

Tuesday: Lemon tahini➡️Tahini, lemon juice, water, garlic

Wednesday: Honey mustard➡️Greek yogurt, Dijon, touch of honey

Thursday: Spicy yum yum lightened up➡️Greek yogurt, sriracha, garlic, lime

Friday: Salsa avocado crema ➡️Salsa, avocado, Greek yogurt, lime

Bonus: Pesto drizzle, hummus thinned with water, buffalo yogurt sauce, chimichurri, tzatziki

One meal prep base + different sauces = less boredom, more consistency.

Meal prep doesn’t need to be fancy. It needs to be ready when life gets busy.

— Karen
simply well™