1. 1. Prepare the Chicken: Preheat your oven to 400 F (200 C). Pat the chicken breasts or thighs dry with paper towels. In a medium bowl, toss the chicken with 1 tablespoon olive oil, paprika, garlic powder, onion powder, 1/2 teaspoon salt, and 1/4 teaspoon black pepper until evenly coated. Arrange the chicken in a single layer on one side of a large baking sheet lined with parchment paper. The chicken should be seasoned well and ready for roasting.

2. 2. Roast the Vegetables: In another large bowl, combine the broccoli florets and diced sweet potatoes. Drizzle with 1 tablespoon olive oil, 1/2 teaspoon salt, and 1/4 teaspoon black pepper, tossing to coat. Spread the seasoned vegetables in a single layer on the other side of the same baking sheet as the chicken, or use a second baking sheet if needed to avoid overcrowding. Ensure the vegetables are spread out for even roasting and browning.

3. 3. Cook the Grains: While the chicken and vegetables are roasting, prepare your quinoa or brown rice according to package directions. For quinoa, typically combine 1 cup quinoa with 2 cups water or broth, bring to a boil, then reduce heat, cover, and simmer for 15 minutes until liquid is absorbed. Fluff with a fork. The grains should be tender and ready to be portioned.

4. 4. Roast Until Done: Bake the chicken and vegetables for 25-30 minutes, or until the chicken is cooked through (internal temperature reaches 165 F/74 C) and the vegetables are tender and slightly caramelized. You might see some browning on the edges of the sweet potatoes and broccoli, indicating they are perfectly roasted.

5. 5. Prepare the Fresh Components: While the roasted items cool slightly, prepare your fresh salad components. Halve the cherry tomatoes, dice the cucumber, and thinly slice the red onion. Chop the fresh parsley. These vibrant additions will add crunch and freshness to your meals.

6. 6. Assemble the Dressing: In a small bowl, whisk together the lemon juice, 2 tablespoons extra virgin olive oil, and dried oregano. Taste and adjust seasoning if needed. This simple dressing will tie all the flavors together without being too heavy.

7. 7. Portion Your Meals: Once everything has cooled slightly, divide the cooked quinoa or brown rice, roasted chicken, and roasted vegetables evenly among 4-5 meal prep containers. Add a portion of the fresh cherry tomatoes, cucumber, and red onion to each container. Drizzle with the lemon-oregano dressing just before sealing, or keep the dressing in a separate small container to add just before eating to prevent sogginess. If using, sprinkle with feta or toasted nuts. Each container should look balanced with protein, grains, and vegetables.