Cook the grain: Make your rice or quinoa according to package directions. Fluff and set aside. For meal prep, slightly undercook by 1–2 minutes so it doesn’t get mushy when reheated.

Prep the veggies: Chop broccoli into small florets, slice bell pepper into thin strips, and cut zucchini into half moons. Keep pieces bite-sized for quick cooking.

Season the chicken: Pat the chicken dry. Toss with 1 teaspoon salt, 1/2 teaspoon black pepper, 1 teaspoon smoked paprika, and 1 teaspoon dried oregano. Add a pinch of red pepper flakes if you like heat.

Sear the chicken: Heat 1 tablespoon olive oil in a large skillet over medium-high. Add half the chicken in a single layer. Cook 4–5 minutes, stirring once or twice, until browned and cooked through. Transfer to a bowl. Repeat with remaining chicken, adding more oil if needed.

Sauté the veggies: In the same skillet, add a splash of oil if dry. Add broccoli, bell pepper, and zucchini with a pinch of salt. Cook 4–5 minutes, stirring occasionally, until crisp-tender. Transfer to the bowl with chicken or set aside.

Make the garlic butter sauce: Reduce heat to medium-low. Add butter to the skillet. Once melted, add minced garlic and cook 30–45 seconds until fragrant but not browned. Stir in lemon zest, lemon juice, and chicken broth. Simmer 1–2 minutes until slightly reduced.

Toss everything together: Return chicken (and any juices) to the skillet. Add veggies. Toss to coat in the garlic butter sauce. Taste and adjust salt, pepper, or lemon as needed. Stir in chopped parsley or chives.

Assemble the bowls: Divide cooked rice among 4 meal prep containers. Top with equal portions of garlicky chicken and veggies. Spoon extra sauce over the rice.

Optional finishing touches: Sprinkle with a little grated Parmesan or add a handful of fresh spinach to each container. The spinach will wilt slightly when reheated.

Cool and seal: Let the bowls cool uncovered for 15–20 minutes before sealing to prevent condensation.