Prepare the Marinade: In a medium bowl, whisk together olive oil, minced garlic, lemon zest, lemon juice, oregano, thyme, smoked paprika, sea salt, black pepper, and optional red pepper flakes.

Marinate the Chicken: Pat the chicken breasts dry and coat with the marinade. Refrigerate for at least 30 minutes, up to 2 hours.

Prepare the Grains: Rinse the grains under cold water. Combine grains, chicken broth or water, and sea salt in a saucepan. Boil, then simmer for 15-40 minutes based on grain type.

Preheat the Oven and Prepare Veggies: Preheat oven to 400°F (200°C). Chop veggies and spread on a parchment-lined baking sheet.

Season the Vegetables: Drizzle veggies with olive oil and sprinkle with sea salt, black pepper, garlic powder, and Italian seasoning. Toss to coat.

Roast the Vegetables: Roast veggies for 18-22 minutes, tossing halfway through, until tender and slightly charred.

Cook the Chicken: Heat a skillet over medium-high heat, cook the marinated chicken for 5-7 minutes per side, or bake for 18-25 minutes until cooked through.

Slice the Chicken: Let the chicken rest for 5 minutes, then slice against the grain.

Assemble Your Meal Prep Bowls: In meal prep containers, divide grains, top with roasted vegetables and sliced chicken.

Garnish and Cool: Garnish with parsley and optional dill or cilantro. Add a lemon wedge and optional feta or avocado before serving.

Store the Meal Prep Bowls: Cool for less than one hour, seal in airtight containers, and refrigerate for up to 4 days.