Why one roasting tray is all you need
I love keeping meal prep simple. If you’ve ever stared at your fridge on Sunday and felt overwhelmed by competing recipes, dainty mise en place, and endless pots, this method is for you. I’ll show you a step-by-step plan to prep five different lunches using one roasting tray and a handful of pantry staples. The trick is layering flavors, timing cooks, and making smart swaps so every lunch feels different — even though you roasted everything at once.
What you’ll get from this session
In about 75–90 minutes you’ll have components to assemble five distinct lunches for the week. You’ll cook proteins, bulk carbs, and at least three vegetable preparations on a single tray. With simple dressings and a few fresh add-ins, those components become:
- Greek-style chicken grain bowl
- Spicy sheet-pan tacos (protein + slaw)
- Warm grain salad with roasted veggies and tahini
- Vegetable-packed fried rice or grain stir
- Cold pasta or couscous salad with herbs and lemon
What you need
- One large roasting tray (rimmed baking sheet) — I like a half-sheet tray, heavy-gauge
- Oven that can do 425°F (220°C)
- Sharp knife, cutting board, mixing bowls
- Five storage containers (glass or BPA-free plastic) — about 3–4 cup capacity each
- Basic pantry items: olive oil, soy sauce, tahini, lemon, chili flakes, dried oregano, cumin, salt & pepper
- Optional: rice cooker or pot for grains, non-stick spray
Shopping list (single tray friendly)
| Proteins | 4 chicken thighs or 3 chicken breasts (about 1.2 lb / 600 g), 1 can chickpeas |
| Grains | 2 cups cooked rice or 2 cups cooked farro/couscous/pasta (uncooked volume varies) |
| Veggies | 1 head broccoli, 2 bell peppers (mixed colors), 1 red onion, 1 sweet potato or 2 carrots |
| Fresh | Lemon, bunch parsley or cilantro, 1 avocado |
| Pantry & sauces | Olive oil, soy sauce, tahini, jarred salsa or hot sauce, cumin, smoked paprika, dried oregano |
How to prep — the step-by-step plan
Start with a 425°F (220°C) oven — it’s the sweet spot for caramelization without a long roast time. Line your tray with parchment if you want easier cleanup, though I usually skip it for better browning. The key is to cut vegetables into purposeful sizes so they all cook evenly.
Step A — Season and arrange
Cut everything first:
- Sweet potato: 1/2" cubes
- Broccoli: medium florets
- Bell peppers: 1" strips
- Red onion: wedges
- Chicken: if using thighs, leave whole; if breasts, halve or butterfly
- Chickpeas: drained and patted dry
On the tray, toss sweet potato cubes with 1 tbsp olive oil, 1/2 tsp smoked paprika, salt. Toss broccoli and peppers together with 1 tbsp olive oil, 1/4 tsp salt, and pepper. Place chicken on one side; season simply with salt, pepper, 1 tsp dried oregano and 1 tbsp olive oil. Scatter chickpeas in a small patch, tossed with 1/4 tsp cumin and a pinch of salt. Keep everything in clusters — different items will have different bake times, so group them for easy removal.
Step B — Roast in waves
Slide the tray into the oven. Set a timer and don’t panic — you’ll be juggling removals, not multiple trays.
- After 15 minutes: remove the sweet potatoes if they’re fork-tender and golden; set aside to cool.
- After 20 minutes: check chickpeas — they should be crunchy on the edges. Remove if ready.
- After 25–30 minutes: the chicken should be cooked through (internal temp 165°F / 74°C for breasts; thighs often ready at 175°F / 80°C). Remove and let rest. Roast the broccoli and peppers until charred at the edges (another 5–8 minutes if needed).
The idea is to take out each element when optimal rather than leaving everything until one thing is done. This preserves texture — tender chicken, crisp-tender veggies, sweet-roasted cubes.
Step C — Cook your grain
While the tray is in the oven, cook your chosen grain. Two cups of uncooked rice usually yields enough for five lunches when mixed with roast veg and protein. If you prefer couscous, it’s instant: pour hot water over, cover 5 minutes. Fluff and set aside to cool slightly.
Step D — Quick dressings and finishing touches
Make two simple dressings that can be used across lunches:
- Tahini lemon dressing: 3 tbsp tahini, juice of 1 lemon, 2 tbsp water, salt, pinch chili flakes — whisk until drizzly.
- Soy-sesame vinaigrette: 2 tbsp soy sauce, 1 tbsp rice vinegar, 1 tsp sesame oil, 1 tsp honey or maple, 1 tbsp olive oil.
Chop a handful of parsley or cilantro. Slice the avocado just before eating, but you can halve and refrigerate the pit-side down with a little lemon juice to delay browning.
Assembly ideas for five lunches
Use the same core components in different combinations to keep things interesting.
- Greek-style chicken grain bowl
Base: rice + roasted peppers + chicken. Top: tahini lemon dressing, chopped parsley, a few olives if you have them, squeeze of lemon. - Spicy sheet-pan taco bowl
Base: rice + chickpeas + peppers. Top: salsa or hot sauce, chopped onion if you like, avocado slices, cilantro. Heat gently in a skillet or microwave and fold into tortillas if preferred. - Warm grain salad with roasted veggies
Base: farro or rice warmed, sweet potato + broccoli. Top: tahini lemon, toasted seeds (pumpkin), parsley. - Veggie-packed fried rice
Base: day-old rice pan-fried with a drizzle of oil, soy-sesame dressing, chopped roasted veg. Add a beaten egg in the pan for extra protein or toss in diced chicken pieces. - Cold pasta/couscous salad
Base: cooked pasta or couscous, chopped roasted peppers and chickpeas, parsley. Top: olive oil, lemon zest, crumbled feta if you like, black pepper.
Storage and reheating tips
Store each component separately if you can — grains, proteins, and roast veg in different containers. If you must store assembled lunches, layer hot items over absorbent paper (a single sheet of kitchen roll) to reduce sogginess. Most bowls reheat well in the microwave for 90 seconds; add a splash of water or a drizzle of soy-sesame vinaigrette to revive the grains. For tacos and cold salads, keep dressings separate until serving.
Useful swaps and troubleshooting
If you don’t eat chicken, swap for salmon fillets (shorter roast time — add later in the bake) or roast a tray of tofu cubes tossed in soy and cornstarch for a crispy finish. Don’t have tahini? Use Greek yogurt thinned with lemon. No olive oil? Neutral oil (canola, sunflower) works fine.
If something looks undercooked, give it 5–8 extra minutes; if it’s overcooked, repurpose it into a mash, spread, or salad topper with a good dressing. The whole point is to create flexible components, not perfect Instagram photos.
Final notes
This one-tray approach saves time, reduces dishes, and gives you building blocks for varied lunches all week. Keep a running list of last-week favorites and quick swaps — after a couple of tries, you’ll have a go-to rotation that fits your family, budget, and schedule. If you want, I can break this into a printable shopping list or a timed checklist you can tape to the fridge — tell me which you prefer.
