Prep your components. Cook your chosen grain according to package instructions. Preheat the oven to 425°F (220°C). Cut broccoli into florets or trim green beans. Pat chicken dry and season both sides with salt and pepper.

Roast the vegetables. Toss broccoli or green beans with 1 tablespoon olive oil, salt, and pepper. Spread on a sheet pan and roast 15–20 minutes until crisp-tender and lightly browned. Set aside to cool.

Sear the chicken. Heat 1 tablespoon oil in a large skillet over medium-high. Add chicken in a single layer and sear 3–4 minutes per side until golden. Remove to a plate. (It will finish cooking in the sauce.)

Sauté the aromatics. Lower heat to medium. Add a small knob of butter (optional) and the shallot. Cook 2 minutes. Stir in garlic and cook 30 seconds until fragrant. Do not let it brown.

Build the sauce. Pour in chicken broth and scrape up any browned bits. Stir in pesto and bring to a gentle simmer. Lower heat and add cream, stirring until smooth. Taste and season with salt and pepper.

Finish the chicken. Return chicken and any juices to the skillet. Simmer 5–8 minutes, turning once, until chicken is cooked through and the sauce is slightly thickened. Internal temperature should reach 165°F (74°C).

Add vegetables to the sauce. Stir in cherry tomatoes and spinach. Cook 1–2 minutes, just until tomatoes soften and greens wilt. Add Parmesan and a squeeze of lemon juice. Adjust seasoning. For extra brightness, add a pinch of lemon zest.

Assemble meal prep bowls. Divide cooked grains among 4–5 containers. Add roasted vegetables. Top with sliced chicken and spoon generous creamy pesto sauce over the top. Garnish with basil and red pepper flakes if you like.

Cool before sealing. Let containers cool, uncovered, for 20–30 minutes before lid on. This prevents condensation and soggy textures.