Healthy Meal-Prep Bowls Visual (Printable Version)
Enjoy vibrant layers of veggies, grains, and protein with a zesty dressing for fresh, flavorful meal prep.
# What You’ll Need:
→ Grains & Base
01 - 1 cup quinoa, rinsed
02 - 2 cups water
03 - 1/2 teaspoon salt
→ Protein
04 - 2 large chicken breasts, boneless and skinless
05 - 1 tablespoon olive oil
06 - 1/2 teaspoon smoked paprika
07 - 1/2 teaspoon garlic powder
08 - Salt and freshly ground black pepper, to taste
→ Vegetables
09 - 1 cup cherry tomatoes, halved
10 - 1 cup shredded purple cabbage
11 - 1 large carrot, julienned
12 - 1 yellow bell pepper, sliced
13 - 1 cup baby spinach
14 - 1/2 cup edamame, shelled and cooked
15 - 1 small cucumber, sliced
→ Dressing
16 - 3 tablespoons extra-virgin olive oil
17 - 2 tablespoons lemon juice
18 - 1 teaspoon Dijon mustard
19 - 1 teaspoon honey or maple syrup
20 - Salt and freshly ground black pepper, to taste
→ Garnish
21 - 2 tablespoons toasted pumpkin seeds
22 - 1 tablespoon chopped fresh parsley
# Step-by-Step Guide:
01 - Combine quinoa, water, and salt in a medium saucepan. Bring to a boil, reduce heat to low, cover, and simmer for 15 minutes. Remove from heat and let stand for 5 minutes, then fluff with a fork.
02 - Rub chicken breasts with olive oil, smoked paprika, garlic powder, salt, and black pepper. Grill or pan-sear over medium heat for 6 to 7 minutes per side until fully cooked. Allow to rest for 5 minutes, then slice thinly.
03 - While grains and chicken cook, cut cherry tomatoes in half, shred purple cabbage, julienne carrot, slice yellow bell pepper and cucumber, and prepare baby spinach and edamame.
04 - Whisk olive oil, lemon juice, Dijon mustard, honey, salt, and black pepper in a mixing bowl until fully emulsified.
05 - Evenly distribute quinoa among four meal-prep containers. Arrange sliced chicken, cherry tomatoes, cabbage, carrot, bell pepper, spinach, edamame, and cucumber in distinct, colorful layers over the quinoa.
06 - Drizzle each serving with the prepared dressing, or pack dressing in a separate container. Top with toasted pumpkin seeds and fresh parsley.
07 - Seal containers and refrigerate for up to 4 days.
# Additional Tips::
01 -
- Gorgeous visual layers for an appetizing presentation
- Easy to customize for different dietary needs
02 -
- Edamame and Dijon mustard contain common allergens, always check labels
- The bowls maintain texture and freshness for up to 4 days when packed and stored properly
03 -
- If you want crunch, add thinly sliced radishes or nuts just before serving
- Pack the dressing in a separate container to prevent sogginess in the vegetables