The Brainy Bite: One-Pot Chicken and Vegetables

Feeling mentally drained before the workday even begins? It might not be your inbox—it could be what’s on your plate.

When we fuel our bodies with real, nutrient-dense meals, we set the stage for sharper thinking, steadier emotions, and stronger decision-making. That’s why this week’s Brainy Bite isn’t just about what’s delicious—it’s about what’s strategic.

Enter: the One-Pot Chicken and Vegetables. Comfort food meets brain fuel.

🍽️ Why It Works

This isn’t your average chicken dinner.

You’re getting lean protein from chicken breasts, slow-burning carbs from potatoes, and an anti-inflammatory hit from garlic, rosemary, and herbs de Provence. The result? A balanced meal that supports sustained energy, making it easier to manage stress, stay focused, and lead with clarity—whether you’re in the boardroom or working remotely.

🧠 Bonus: The one-pot method reduces decision fatigue and dishes, leaving more bandwidth for what truly matters.

🛠️ Ingredients (Serves 4)

• 1 cup white whole-wheat flour

• 1½ teaspoons freshly ground black pepper, divided

• 1 teaspoon garlic powder

• 1 teaspoon ground paprika

• 4 boneless, skinless chicken breasts (4 oz each)

• 3 tablespoons olive oil

• 1 medium onion, chopped

• 3 cloves garlic, minced

• 3 medium stalks celery, chopped

• 5 medium carrots, peeled and diced

• 6 small potatoes, halved or quartered

• 1 tablespoon herbes de Provence

• ½ teaspoon dried rosemary

• 1½ cups chicken broth

🔥 How To Make It

1. Preheat oven to 375°F (190°C). Set out a Dutch oven or similar pot.

2. In a bowl, combine flour, 1 tsp pepper, garlic powder, and paprika. Dredge chicken to coat thoroughly.

3. Heat oil in the Dutch oven over medium heat. Sear chicken (2 mins per side), remove, and set aside.

4. In the same pot, sauté onion, garlic, and celery for 5 mins. Add carrots and potatoes.

5. Return chicken to pot. Sprinkle with herbs, rosemary, and remaining pepper. Pour in broth. Cover and bake for 30–45 mins.

6. Plate and serve: One chicken breast + ¼ of the veg and broth per person.

🧩 The Science Bit

Let’s break it down.

• Protein (33.7g per serve): Boosts dopamine and supports mental alertness.

• Complex carbs: Help stabilise blood sugar for consistent energy.

• Herbs like rosemary and thyme: Linked to improved memory and focus.

• Garlic and olive oil: Anti-inflammatory properties for brain and heart health.

This meal is a perfect midweek performance optimiser.

🏉 Case Study Spotlight: West Perth Football Club

In high-pressure game environments, athletes need fuel that matches their mindset.

When working with West Perth Football Club, I noticed a shift when players began pairing nutrient-dense meals with mindset routines. Their ability to reset mid-game, manage emotion, and stick to structure wasn’t just mindset training—it was also nutrition-based.

That same principle applies in the workplace.

Don’t underestimate the power of a one-pot dinner that keeps your brain switched on.

🔁 Final Thought

If your evenings are chaotic or your mind’s cluttered, your plate might need a reset too.

What you feed your brain after work determines how it performs the next morning.

So this week, skip the takeaway. Let this one-pot recipe do the heavy lifting—so you don’t have to.

👉 Ready for More Like This?

This is just one piece of your potential.

🔓 Join Midas Magic—your exclusive hub for brain-first meals, mindset masterclasses, and tailored visualisations.

Or go straight to the source with the

: If we don’t get you closer to your goal within 28 days, we’ll work with you until you are.