Easy Weekly Meal Prep Bowls - 3 Proteins, 1 Pan

Ten containers, three proteins and one tray of vegetables. That is the whole system, and it takes about an hour once your oven is hot.

You cook the chicken and vegetables together on sheet pans at 425 F (220 C), roast the salmon for the last twelve minutes, and stir fry the beef on the stove while the rice finishes. Everything cools on the counter, then you portion it out.

The order matters more than the recipe. Start the rice first, get the trays in, and the beef goes in the pan last so it stays tender.

About the Ingredients

2 lb (900 g) boneless skinless chicken thighs

Thighs stay juicy after four days in the fridge, where breast dries out. If you only have breast, pull it at 160 F (71 C) instead of 175 F (79 C).

1.5 lb (680 g) salmon fillet, skin on, cut into 4 pieces

Ask for the thick center cut so the pieces cook evenly. Frozen fillets work if you thaw them overnight in the fridge.

1 lb (450 g) flank steak or sirloin, sliced thin against the grain

Flank is cheaper and chewier; sirloin is more tender. Freeze it twenty minutes before slicing and the knife goes through clean.

3 cups (600 g) uncooked jasmine or basmati rice

Jasmine is softer, basmati stays separate. Rinse it until the water runs clear or the cooked rice turns gluey.

6 cups (about 700 g) mixed vegetables: broccoli florets, bell pepper strips, red onion wedges

Frozen broccoli works and skips the chopping. Do not thaw it; it roasts straight from the bag.

3 tbsp olive oil, divided

Any neutral oil works, including avocado or canola. Skip butter here, it burns at 425 F (220 C).

2 tbsp soy sauce or tamari

Tamari is the gluten free pick. Coconut aminos are sweeter and need a pinch of salt to balance.

1 tbsp honey or maple syrup

Maple syrup keeps it refined sugar free. Brown sugar works in the same amount.

2 tsp kosher salt, plus more to taste

Kosher salt is coarser than table salt. If you only have table salt, use 1 1/2 tsp.

1 tsp garlic powder, 1 tsp smoked paprika, 1/2 tsp black pepper

Smoked paprika gives the chicken its color. Regular paprika tastes flatter but still works.

2 tbsp lemon juice, for the salmon

A squeeze of lime or a splash of white wine vinegar does the same job.

10 glass meal prep containers with lids

Glass does not hold smells and survives the microwave. Plastic works but stains with the paprika.

Step-by-Step Instructions

1. Start the rice

Rinse 3 cups of rice until the water runs clear. Cook it with 4 1/2 cups water in a rice cooker or a covered pot, about 18 minutes. Leave the lid on for 10 minutes after it finishes, then fluff it and spread it on a tray to cool.

2. Heat the oven

Set two racks in the middle and lower third and heat the oven to 425 F (220 C). Line two sheet pans with foil.

3. Season the chicken

Toss the chicken thighs with 2 tbsp olive oil, the garlic powder, smoked paprika, black pepper and 1 1/2 tsp salt. Spread them on one pan, skin side up if there is any.

4. Roast the chicken and vegetables

Put the chicken on the upper rack and the vegetables, tossed with the last tbsp of oil and 1/2 tsp salt, on the lower rack. Roast 22 to 25 minutes. The chicken is done at 175 F (79 C) and the vegetables are done when the broccoli edges go dark brown.

5. Roast the salmon

Push the vegetables aside and add the salmon to that pan, skin down. Roast 12 to 14 minutes. It is done when the thickest part flakes with a fork and reads 125 F (52 C) for medium, 135 F (57 C) for well done.

6. Sear the beef

Heat a skillet over high heat until a drop of water sizzles. Add the beef in a single layer, cook 90 seconds without moving it, then stir 60 seconds more. It should be browned outside and still pink inside. Pull it off the heat.

7. Make the sauce

Stir the soy sauce, honey and lemon juice in a small bowl. Taste it. Add a splash more soy if it needs salt, more honey if it is sharp.

8. Portion and cool

Divide the cooled rice across ten containers, then add the vegetables and one protein to each. Cool everything uncovered for 20 minutes, then lid the containers and refrigerate.

Delicious Variations

Teriyaki swap

replace the soy and honey with 3 tbsp teriyaki sauce and skip the lemon. Good with the chicken and beef, too sweet for salmon.

Shrimp instead of salmon

use 1.5 lb (680 g) raw peeled shrimp, roast only 6 to 8 minutes at 425 F (220 C) until they curl and turn opaque. They do not keep past two days.

Vegetarian

swap all three proteins for 2 cans of drained chickpeas and 12 oz (340 g) firm tofu, cubed and pressed. Roast both on one pan for 25 minutes and add a third pan of vegetables.

How to Store Need fresh meal prep ideas for the week?

Frequently Asked Questions

Cook the rice, heat two sheet pans and you have ten meals by Sunday afternoon. Portion them, lid them, and the week is handled. Dinner's done. Go put your feet up.

Easy Weekly Meal Prep Bowls – 3 Proteins, 1 Pan

Easy weekly meal prep bowls with chicken, salmon and beef stir fry, plus rice and roasted vegetables, so lunch and dinner are ready for the whole week.

25 minPrep time45 minCook time10Servings520 kcalCalories

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🧂 Ingredients

• 2 lb (900 g) boneless skinless chicken thighs
• 1.5 lb (680 g) salmon fillet, skin on, cut into 4 pieces
• 1 lb (450 g) flank steak or sirloin, sliced thin against the grain
• 3 cups (600 g) uncooked jasmine or basmati rice
• 6 cups (about 700 g) mixed vegetables: broccoli florets, bell pepper strips, red onion wedges
• 3 tbsp olive oil, divided
• 2 tbsp soy sauce or tamari
• 1 tbsp honey or maple syrup
• 2 tsp kosher salt, plus more to taste
• 1 tsp garlic powder, 1 tsp smoked paprika, 1/2 tsp black pepper
• 2 tbsp lemon juice, for the salmon
• 10 glass meal prep containers with lids

📋 Instructions

1. 1Start the rice — Rinse 3 cups of rice until the water runs clear. Cook it with 4 1/2 cups water in a rice cooker or a covered pot, about 18 minutes. Leave the lid on for 10 minutes after it finishes, then fluff it and spread it on a tray to cool.
2. 2Heat the oven — Set two racks in the middle and lower third and heat the oven to 425 F (220 C). Line two sheet pans with foil.
3. 3Season the chicken — Toss the chicken thighs with 2 tbsp olive oil, the garlic powder, smoked paprika, black pepper and 1 1/2 tsp salt. Spread them on one pan, skin side up if there is any.
4. 4Roast the chicken and vegetables — Put the chicken on the upper rack and the vegetables, tossed with the last tbsp of oil and 1/2 tsp salt, on the lower rack. Roast 22 to 25 minutes. The chicken is done at 175 F (79 C) and the vegetables are done when the broccoli edges go dark brown.
5. 5Roast the salmon — Push the vegetables aside and add the salmon to that pan, skin down. Roast 12 to 14 minutes. It is done when the thickest part flakes with a fork and reads 125 F (52 C) for medium, 135 F (57 C) for well done.
6. 6Sear the beef — Heat a skillet over high heat until a drop of water sizzles. Add the beef in a single layer, cook 90 seconds without moving it, then stir 60 seconds more. It should be browned outside and still pink inside. Pull it off the heat.
7. 7Make the sauce — Stir the soy sauce, honey and lemon juice in a small bowl. Taste it. Add a splash more soy if it needs salt, more honey if it is sharp.
8. 8Portion and cool — Divide the cooled rice across ten containers, then add the vegetables and one protein to each. Cool everything uncovered for 20 minutes, then lid the containers and refrigerate.

👨🍳 Chef's Note: If you only make one protein, make the chicken. It survives four days better than the salmon and the beef combined.

Servings: 10

Cuisine: American

Course: Meal Prep

Easy Recipes for Everyday Cooking25 minutes45 minutes90 minutes

Nutrition (per serving): 520 kcal · 38g protein · 52g carbs · 16g fat