Healthy Meal-Prep Bowls Visual

A vibrant, nutrient-packed meal featuring colorful vegetables, wholesome grains, lean protein, and a zesty dressing designed for easy meal-prep and beautiful presentation.

I first created these meal-prep bowls when my week was packed and I needed a way to stay on track with nutritious eating. Their easy layering process always motivates me to fill my fridge with healthy, vibrant options.

Ingredients

• Quinoa: 1 cup (180 g), rinsed
• Water: 2 cups (480 ml)
• Salt: 1/2 teaspoon for grains, plus to taste
• Chicken breasts: 2 large (about 400 g), boneless & skinless
• Olive oil: 1 tablespoon (for chicken), 3 tablespoons (for dressing), extra-virgin preferred
• Smoked paprika: 1/2 teaspoon
• Garlic powder: 1/2 teaspoon
• Black pepper: To taste
• Cherry tomatoes: 1 cup (120 g), halved
• Purple cabbage: 1 cup (120 g), shredded
• Carrot: 1 large, julienned
• Yellow bell pepper: 1, sliced
• Baby spinach: 1 cup (100 g)
• Edamame: 1/2 cup (70 g), shelled and cooked
• Cucumber: 1 small, sliced
• Lemon juice: 2 tablespoons
• Dijon mustard: 1 teaspoon
• Honey: 1 teaspoon (or maple syrup for vegan)
• Pumpkin seeds: 2 tablespoons, toasted
• Fresh parsley: 1 tablespoon, chopped

Instructions

Easily open jars, bottles, and cans while cooking, making meal prep smoother and less frustrating.

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Cook the quinoa:

In a saucepan, combine quinoa, water, and salt. Bring to a boil, reduce heat to low, cover, and simmer for 15 minutes. Remove from heat and let stand for 5 minutes. Fluff with a fork.

Prepare the chicken:

Rub chicken breasts with olive oil, smoked paprika, garlic powder, salt, and black pepper. Grill or pan-sear over medium heat for 6 minutes per side or until cooked through. Let rest for 5 minutes then slice thinly.

Prepare vegetables:

While grains and chicken cook, chop and slice all vegetables as directed.

Make the dressing:

Whisk olive oil, lemon juice, Dijon mustard, honey, salt, and black pepper until emulsified in a mixing bowl.

Assemble the bowls:

Divide quinoa among 4 containers. Arrange chicken, cherry tomatoes, purple cabbage, carrot, bell pepper, spinach, edamame, and cucumber in separate colorful layers.

Finish and store:

Drizzle with dressing or pack dressing separately. Garnish with pumpkin seeds and parsley. Store in refrigerator up to 4 days.

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Our family loves these bowls on busy nights when everyone can customize their own layers, adding a little extra crunch or spice for a personal touch.

Required Tools

Medium saucepan, frying pan or grill pan, sharp knife, cutting board, whisk, mixing bowl, meal-prep containers.

Allergen Information

Contains soy (edamame) and mustard (Dijon mustard). For nut allergies, ensure pumpkin seeds are processed in a nut-free facility and always check ingredient labels.

Nutritional Information (per serving)

Calories: 385 Protein: 30 g Carbohydrates: 35 g Total Fat: 15 g

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Rinse vegetables, wash cookware, and fill pots easily while cooking with flexible spray control.

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Meal-prep just got vibrant and effortless with these bowls. A few minutes of layering brings you taste, color, and lasting freshness.

Recipe Questions

→ Can I make these bowls vegan?

Absolutely! Replace chicken with baked tofu or chickpeas, and use maple syrup instead of honey for a fully plant-based option.

→ What grains work best for the base?

Quinoa, brown rice, or farro all create a delicious foundation. Adjust cooking times based on the grain you choose.

→ How do I keep veggies crisp?

Pack greens and dressing separately until serving, and store bowls airtight in the refrigerator for optimal freshness.

→ Can I use different proteins?

Yes! Try grilled shrimp, sliced steak, or tempeh for variety. Adjust cooking methods to suit the protein.

→ How long can these bowls be stored?

Meal-prep bowls stay fresh for up to four days in the fridge. Keep the dressing separate for best texture.