Preheat and prep: Heat the oven to 425°F (220°C). Line a large sheet pan with parchment for easy cleanup. Pat the chicken dry with paper towels so it browns well.

Season the chicken: In a bowl, toss the chicken with 1 tablespoon olive oil, 3 minced garlic cloves, 1 teaspoon salt, 1/2 teaspoon pepper, and the Italian seasoning. Spread it on one half of the sheet pan in a single layer.

Season the broccoli: In the same bowl, toss the broccoli with 2 tablespoons olive oil, remaining 1/2 teaspoon salt, 1/2 teaspoon pepper, and remaining minced garlic. Spread it on the other half of the pan.

Roast: Bake for 15 minutes. Stir the broccoli, flip the chicken pieces, and roast another 7–10 minutes, until the chicken is cooked through and the broccoli is tender with crisp edges. Internal temp for chicken should be 165°F / 74°C.

Make the garlic-butter finish: While the sheet pan finishes, melt the butter in a small saucepan over low heat. Add a pinch of red pepper flakes if using and the lemon zest. Remove from heat and stir in lemon juice.

Toss with Parmesan: Transfer the hot chicken and broccoli to a large bowl. Pour the garlic-lemon butter over the top and toss. Sprinkle in the Parmesan and toss again until everything is well coated. Adjust salt and lemon to taste.

Build the meal prep: Portion the chicken and broccoli into 4–5 containers. If using a carb base, add 3/4 cup cooked rice, quinoa, or cauliflower rice to each container before topping with the chicken and broccoli. Finish with fresh parsley.

Cool and seal: Let containers cool slightly with lids ajar for 10–15 minutes before sealing. This prevents excess condensation.