Season the chicken: Pat chicken dry. Toss with 1 tablespoon olive oil, salt, pepper, Italian seasoning, garlic powder, and smoked paprika. Let it sit while you prep other ingredients.

Cook the chicken: Stovetop: Heat a large skillet over medium-high with 1 tablespoon olive oil. Cook chicken 5–7 minutes per side, until browned and the internal temperature reaches 165°F/74°C. Rest 5 minutes, then slice.

Oven: Bake at 425°F/220°C for 18–22 minutes, depending on thickness. Rest and slice.

Boil the tortellini: Bring a large pot of salted water to a boil. Cook tortellini according to package directions until just tender. Drain and toss with 1 tablespoon olive oil so it doesn’t stick.

Sauté or wilt the spinach (optional): For a softer texture, toss spinach in a hot pan for 30–60 seconds until just wilted. Or keep it fresh for more crunch.

Make the dressing: In a small jar, combine olive oil, vinegar or lemon juice, Dijon, garlic, Italian seasoning, salt, pepper, and red pepper flakes. Shake until emulsified. Taste and adjust acid or salt.

Prep the veggies: Halve tomatoes, dice bell pepper, and slice red onion. If using, slice olives and sun-dried tomatoes. Chop basil.

Assemble the bowls: Divide tortellini among 4 meal prep containers. Top with sliced chicken, spinach, tomatoes, bell pepper, and red onion. Add olives or sun-dried tomatoes if using.

Dress and finish: Drizzle each bowl with 1–2 tablespoons of dressing, or store dressing separately if you prefer. Top with Parmesan and a light zest of lemon. Add a squeeze of lemon juice for brightness.

Cool before sealing: Let bowls cool to room temperature for 15–20 minutes. Seal and refrigerate.