Prep the chicken: Slice each chicken breast horizontally to make thin cutlets. Pat dry. Mix salt, pepper, garlic powder, and Italian seasoning. Sprinkle evenly on both sides.

Set up the breading station: In one shallow bowl, whisk the egg with water. In another, combine whole-wheat breadcrumbs and grated Parmesan.

Bread the cutlets: Dip each cutlet in the egg wash, let excess drip, then press into the breadcrumb mixture. Place on a parchment-lined baking sheet. Lightly mist both sides with olive oil spray.

Bake: Bake at 425°F (220°C) for 12–14 minutes, flipping once halfway. The coating should be golden and the internal temperature should reach 165°F (74°C).

Warm the sauce: While the chicken bakes, heat marinara in a saucepan. Stir in minced garlic and red pepper flakes if using. Keep it at a gentle simmer so it thickens slightly.

Add the cheese: Remove chicken from the oven. Spoon a thin layer of marinara over each cutlet. Top with mozzarella and a sprinkle of Parmesan. Return to the oven for 3–4 minutes until the cheese melts and bubbles.

Cook the sides: Prepare whole-wheat pasta or brown rice according to package directions. Steam broccoli or green beans until crisp-tender. Season lightly with salt, pepper, and a squeeze of lemon if you like.

Assemble for meal prep: Divide pasta/rice among 4–6 containers. Add vegetables to each. Place 1–2 chicken cutlets on top. Spoon extra marinara on the side or under the pasta to keep the crust from getting soggy.

Cool, then seal: Let containers cool uncovered for 15–20 minutes before sealing to prevent condensation.