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Pork Chop Meal Prep Bowls - Easy, Flavorful, and Ready for the Week

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Prep Time 15 minutes
Cook Time 20 minutes
Total Time 35 minutes
Servings: 4 servings
Ingredients Method

Ingredients
  

  • Pork chops: 4 boneless center-cut pork chops, about 1-inch thick (roughly 6–8 ounces each)
  • Olive oil: 3 tablespoons, divided
  • Spice rub: 1 teaspoon kosher salt, 1 teaspoon smoked paprika, 1 teaspoon garlic powder, 1/2 teaspoon onion powder, 1/2 teaspoon black pepper, 1/2 teaspoon dried thyme
  • Vegetables: 2 cups broccoli florets, 2 cups diced sweet potatoes (peeled), 1 red bell pepper (sliced), 1 small red onion (sliced)
  • Grain base: 2 cups cooked brown rice or quinoa (about 1 cup dry)
  • Lemon-garlic drizzle: Juice of 1 lemon, 1 tablespoon olive oil, 1 small garlic clove (grated), pinch of red pepper flakes, salt to taste
  • Optional add-ons: Fresh parsley, feta crumbles, or a spoonful of tzatziki or plain Greek yogurt

Method
 

  1. Cook the grain base. Prepare brown rice or quinoa according to package directions. Fluff with a fork and set aside to cool slightly.
  2. Preheat and prep pans. Heat your oven to 425°F (220°C). Line two sheet pans with parchment paper for easy cleanup.
  3. Season the vegetables. Toss the sweet potatoes, broccoli, bell pepper, and red onion with 1.5 tablespoons olive oil and a pinch of salt and pepper. Spread evenly on the sheet pans, leaving space for the pork on one pan.
  4. Start roasting. Roast the vegetables for 12 minutes to give them a head start. This ensures tender veggies without overcooking the pork.
  5. Mix the spice rub. In a small bowl, combine salt, smoked paprika, garlic powder, onion powder, black pepper, and dried thyme.
  6. Season the pork chops. Pat chops dry with paper towels. Rub both sides with 1.5 tablespoons olive oil, then coat evenly with the spice mixture.
  7. Add pork to the pan. Pull out the pan with more open space. Nestle the pork chops among the veggies, ensuring they’re not crowded for better browning.
  8. Roast to juicy. Return to the oven and roast 8–12 minutes, depending on thickness. Aim for an internal temperature of 145°F (63°C). Thicker chops will need closer to 12 minutes.
  9. Rest the pork. Transfer chops to a plate and rest 5 minutes. This locks in juices and keeps them tender for reheating.
  10. Make the lemon-garlic drizzle. Whisk lemon juice, olive oil, grated garlic, red pepper flakes, and a pinch of salt. Taste and adjust—add more lemon for brightness or a tiny pinch of sugar if too sharp.
  11. Slice and assemble. Slice the rested pork across the grain. Divide rice or quinoa among 4 containers, add a generous portion of roasted vegetables, and top with sliced pork.
  12. Add finishing touches. Spoon the lemon-garlic drizzle over the pork and veggies. Add parsley or feta if using. Let containers cool slightly before sealing.