Prep Time:20 minutes
Cook Time:10 minutes
Total Time:30 minutes


  • 1.5 pounds chicken breast, cut into 1 inch pieces
  • 1 tablespoon Jamaican Jerk Seasoning
  • 2 cups diced pineapple
  • 1/2 cup diced red onion
  • 1/4 cup chopped cilantro
  • 1 can black beans, drained and rinsed
  • 1 5 oz package yellow rice, cooked


  • In a medium bowl, mix together pineapple, cilantro and red onion. Set aside.

  • Sprinkle jerk seasoning over chicken and stir to coat.

  • Spray pan with non-stick cooking spray and add chicken. Cook over medium heat until cooked through. About 6-7 minutes.

  • Spoon rice, black beans, chicken and pineapple salsa into 4 containers or serve in a bowl.

    As always, feel free to check out some of our best rated containers here.

Healthy Chicken and Veggies Meal Prep

This sheet pan roasted chicken and rainbow veggies is a great dish to make if your just starting to meal prep or if you just want easy toss in the oven kind of dinner.

The chicken and veggies are loaded with spices and drizzled with olive oil, then roasted in the oven for 20 minutes or until charred and tender. Since the chicken breasts are cut into small cubes, they cook at the same rate as the veggies making it that much easier to cook everything at the same rate.

Divide the chicken and veggies into individual meal prep containers on a handful of brown rice or quinoa or your favorite type of rice and enjoys a weeks worth of meals all done in under 30 minutes!

Prep time:
Cook time:
Total time:
Serves: 4


  • 2 medium chicken breasts, boneless skinless cut into ½ inch pieces
  • 1 cup broccoli florets, frozen or fresh
  • 1 small red onion, chopped
  • 1 cup grape or plum tomatoes
  • 1 medium zucchini, chopped
  • 2 cloves garlic minced
  • 1 tablespoon italian seasoning
  • 1 teaspoon salt
  • ½ teaspoon black pepper (optional)
  • ½ teaspoon red pepper flakes (optional)
  • ½ teaspoon paprika
  • 2 tablespoons olive oil
  • 2-4 cups cooked rice of choice (optional)
  • 4 meal prep containers


  1. Pre-heat oven to 450F. Line a baking sheet with aluminum foil and set aside.
  2. Place the chicken and veggies in the baking dish. Sprinkle all the spices and garlic evenly over the chicken and veggies. Drizzle with the olive oil.
  3. Bake for 15-20 minutes or until the veggies are charred and chicken is tender.
  4. Place ½ or 1 cup of cooked rice of choice into 4 individual meal prep containers. Divide chicken and veggies evenly on top of the rice. Cover and store in the fridge for up to 5 days or freezer up to 2 months.
      • 1 tbsp olive oil
      • 3 chicken breasts
      • 1 tsp salt
      • 1 tbsp chili powder
      • 1 tsp garlic powder
      • 1 tsp cumin
      • 1/2 cup Corn
      • 2 small red onions, sliced
      • 1 red pepper, diced
      • 1 green pepper, diced
      • 2 cups cooked brown rice
      • 3/4 cup salsa
      • 1/3 cup cilantro, chopped
      • 1/4 cup feta cheese (optional, divided)


INSTRUCTIONS – Meal Prep Fiesta Chicken Rice Bowls
In a large frying pan, heat olive oil over med-high heat. Add chicken and stir fry for 2 min, adding salt to season. Add chili powder, cumin and garlic powder, then toss to coat and continue cooking another 3-4 min.
Add red onion, corn and bell peppers, sautéing for 3-4 min. Add brown rice and salsa, tossing to coat. Cook for 5 min. Mix in cilantro and remove from heat. Sprinkle with feta cheese if desired and serve!