Print

Meal Prep Sunday for a Busy Work Week on a Budget

meal prep sunday - featured image
Print Recipe

A budget-friendly, time-saving meal prep plan featuring roasted chicken thighs, brown rice, and seasoned veggies and beans, designed to simplify busy work weeks with versatile, flavorful meals.

Ingredients

Scale
  • 3 pounds chicken thighs (bone-in, skin-on preferred)
  • 2 cups dry brown rice (370g)
  • 4 cups frozen mixed vegetables (600g) – carrots, peas, corn blend
  • 2 cans black beans (about 30 oz), drained and rinsed
  • 1/4 cup olive oil (60 ml), extra virgin preferred
  • 2 teaspoons garlic powder
  • 1 tablespoon smoked paprika
  • 1 teaspoon cumin
  • Salt and pepper to taste
  • 2 lemons, juiced

Instructions

  1. Preheat oven to 425°F (220°C). Pat dry chicken thighs with paper towels. Rinse brown rice under cold water until water runs clear. Drain and rinse black beans.
  2. In a large mixing bowl, toss black beans and frozen mixed veggies with 1 tablespoon olive oil, 1 teaspoon garlic powder, smoked paprika, salt, and pepper.
  3. Arrange chicken thighs skin-side up on one side of a large baking sheet and seasoned veggies on the other. Drizzle chicken with remaining olive oil and sprinkle with cumin, garlic powder, salt, and pepper.
  4. Roast chicken and veggies for 35–40 minutes until chicken skin is golden and crispy and internal temperature reaches 165°F (74°C). Veggies should be tender and caramelized.
  5. While roasting, bring 4 cups (960 ml) water to a boil in a medium saucepan. Add a generous pinch of salt, stir in rinsed brown rice, reduce heat to simmer, cover tightly, and cook for 40 minutes without lifting the lid. Fluff rice with a fork when done.
  6. Remove veggies from baking sheet and mix with black beans to warm and blend spices.
  7. Slice or shred chicken thighs. Divide brown rice, chicken, and veggie-bean mix into storage containers. Squeeze fresh lemon juice over chicken and veggies, then seal and refrigerate.
  8. Meals keep well for up to 5 days. Reheat gently in a skillet with a splash of water or broth, or microwave in 30-second bursts, stirring in between.

Notes

[‘Salt the rice water generously for fluffy, flavorful rice.’, ‘Use bone-in, skin-on chicken thighs for juicier, more flavorful meat.’, ‘Let chicken rest 5–10 minutes after roasting before slicing to retain juices.’, ‘Store rice, chicken, and veggies separately if possible to maintain texture.’, ‘Frozen mixed veggies save prep time and hold texture well when roasted.’, ‘Watch oven temperature closely to avoid burning chicken skin or losing crispiness.’, ‘Layer seasoning on chicken, veggies, beans, and rice water for best flavor.’, ‘Reheat meals gently to avoid drying out chicken and rice.’, ‘This recipe is naturally gluten-free and dairy-free; double-check canned ingredients for hidden allergens.’]

Nutrition

Keywords: meal prep, budget-friendly, chicken thighs, brown rice, frozen vegetables, black beans, easy meal prep, busy week meals, healthy meal prep

Find it online: https://lucastable.com/meal-prep-sunday-tips-for-a-busy-work-week-on-a-budget-easily/