Preheat the oven to 425°F (220°C). Line a baking sheet with parchment paper and place a wire rack on top if available. Lightly coat the rack with olive oil spray. Pat the chicken breasts dry with paper towels and, if necessary, pound them to an even thickness of about ½ inch so they cook evenly.

Season both sides of the chicken lightly with salt and black pepper. In one shallow dish, whisk the eggs until smooth. In another shallow dish, combine the whole wheat panko breadcrumbs, grated Parmesan cheese, Italian seasoning, garlic powder, onion powder, smoked paprika, and a pinch of salt and pepper. Dip each chicken breast into the beaten eggs, allowing any excess to drip off, then coat thoroughly in the breadcrumb mixture, pressing gently so the coating adheres well.

Arrange the breaded chicken on the prepared baking sheet, leaving space between each piece. Lightly spray the tops with olive oil spray to encourage even browning. Bake for 18–22 minutes, or until the chicken is nearly cooked through and reaches an internal temperature of about 155–160°F (68–71°C).

Remove the chicken from the oven and spoon 2–3 tablespoons of marinara sauce over each piece, leaving a small border around the edges to help maintain some crispiness. Sprinkle evenly with the shredded mozzarella cheese and an additional light sprinkle of Parmesan if desired.

Return the baking sheet to the oven and bake for another 5–8 minutes, or until the cheese is melted, bubbly, and the chicken reaches a safe internal temperature of 165°F (74°C). Remove from the oven and let the chicken rest for about 5 minutes before serving.

While the chicken bakes, roast the broccoli with a light drizzle of olive oil, garlic powder, Italian seasoning, salt, and pepper until tender with lightly browned edges. Warm the cooked brown rice according to package directions or reheat previously cooked rice with a splash of water until fluffy.

Divide the brown rice evenly among four meal prep containers. Add a generous portion of roasted broccoli to each container, then place one chicken Parmesan alongside the rice. Sprinkle the chicken with freshly chopped basil and additional Parmesan cheese if desired.

Allow the meals to cool slightly before sealing the containers with airtight lids. Refrigerate for up to four days or freeze for longer storage. Reheat gently before serving, and garnish with fresh basil after reheating for the best flavor and presentation.