Meal Prep: Roasted Chicken & Veggies

Looking for a Quick Meal to Prep for Dinner?


First off, who doesn't love a classic chicken dinner?! A good chicken dinner embodies a feeling of comfort! Brings back memories of parents and grandparents cooking away in the kitchen for a family dinner. Who can relate?! There's just something special about a home-cooked meal! Plus, chicken dinner recipes seem to be a popular food search on the web. Chicken is a versatile protein source that works well with a variety of dishes. Which is why Linked Fit created the ultimate family-friendly meal!


4 oz: Lean Chicken Breast = 23 grams of Protein

This meal is well-rounded and packed with protein, carbohydrates, and veggies! The Roasted Chicken & Veggies dinner is super easy to prep and can be prepped for a "Sunday" routine, or a daily routine. Remember, when meal prepping, take a look at the upcoming schedule to help stay organized! Check out our Article: Meal Prepping: The Beginners Guide, for more meal prepping tips and tricks!


Meal Prepping Process:

  1. Plan

  2. Develop

  3. Shop

  4. Schedule

  5. Prep


This meal was designed to be prepped in batch! Keep it easy! Obviously, the quantity highly depends on how many people will be fed. Feel free to add more or less of each food item to make it fit. Also, this meal is great because it can be cooked in a variety of ways. Whatever fits the needs!


What is Needed?

  • Oven! Of course, this can be made using the stove top too, or another preferred way of cooking

  • A large baking sheet, use lining for easy clean up (tin foil, parchment paper, or reusable liners)

  • 1-2 tbsp olive oil, if needed use alternative cooking oils such as coconut oil.

  • PAM is another option if looking to keep the calories lower

  • 6 chicken thighs or breast, may need more or less, depending on how quickly the meat will be eaten

  • SIDE NOTE: Cooked chicken will only last about 4 days in the fridge, for optimal freshness and health

  • 10 red skin potatoes, quantity can vary depending on the size and type of potatoes used

  • SIDE NOTE: If using larger potatoes, it might be a good idea to chop into smaller pieces to help with cooking

  • 2 large handfuls of sliced grape tomatoes

  • 4-5 large handfuls of spinach

  • SIDE NOTE: Spinach cooks down a lot, make sure to add enough spinach

  • Seasonings: can vary depending on preferred taste, good options Italian seasoning, garlic, and onion powder

  • Salt and pepper to taste if desired


When cooking, go for the basics and find foods that are palatable, especially if cooking is still new. It's not necessary to cook over the top and complicated meals or use ingredients that are not desired. This meal embodies the basics! The basics keep things simple, easy, all while still being delicious, and nutritious! This chicken dinner covers the essentials... protein, carbohydrates, and veggies! What more could you want in a meal?! With just 6 simple ingredients one can develop a well rounded balanced meal using whole foods. Feel free to use different greens and veggies to switch this meal up.



Putting It All Together:

  • Preheat the oven to 400 degrees F

  • Pat dry and season the chicken

  • Add 1 tbsp of olive oil to the baking sheet add the potatoes and mix in the oil

  • If desired, add seasoning to potatoes for extra flavor

  • Add the seasoned chicken to the same baking sheet and drizzle about 1 tbsp olive oil on top

  • SIDE NOTE: Depending on the size of the tray and the quantity of chicken, it might be wise to use 2 separate baking sheets

  • Place the baking sheet in the oven, roast the potatoes and chicken for 30 minutes

  • Remove baking sheet from oven and add the tomatoes

  • Place the tray back in the oven for an additional 10 minutes

  • Remove baking sheet from oven again and turn the heat off

  • Add the spinach to the baking sheet, place back in the oven and let the warm oven wilt the spinach down for 2 minutes

  • Spinach cooks very quickly, and the cooling down oven will still be hot enough to cook the spinach perfectly

  • Remove baking sheet ,serve, and ENJOY



It's as simple as that!


Store any leftovers in air tight containers for later grab and go meals throughout the week!


Give this meal a try and let us know your thoughts! Make sure to follow along with our Facebook, Instagram, and YouTube channel for more. Find other recipes under the articles page.




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