Healthy Meal-Prep Bowls Visual (Print)
Wholesome bowls with grains, protein, and veggies, assembled in colorful layers for fresh, balanced meal-prep.
# Ingredients:
→ 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 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 black pepper, to taste
→ Garnish
21 - 2 tablespoons toasted pumpkin seeds
22 - 1 tablespoon chopped fresh parsley
# Directions:
01 - Combine quinoa, water, and salt in a medium saucepan. Bring to a boil over high heat, reduce to low, cover, and simmer for 15 minutes. Remove from heat and let stand for 5 minutes before fluffing with a fork.
02 - Rub chicken breasts with olive oil, smoked paprika, garlic powder, salt, and pepper. Grill or pan-sear over medium heat for 6 to 7 minutes per side until cooked through. Allow to rest for 5 minutes, then slice thinly.
03 - Wash and chop all vegetables as directed. Halve cherry tomatoes, shred purple cabbage, julienne carrot, slice bell pepper and cucumber.
04 - Whisk together olive oil, lemon juice, Dijon mustard, honey or maple syrup, salt, and pepper in a mixing bowl until fully emulsified.
05 - Divide quinoa evenly among four meal-prep containers. Arrange sliced chicken, cherry tomatoes, cabbage, carrot, bell pepper, spinach, edamame, and cucumber in distinct layers over the grains.
06 - Drizzle dressing over assembled bowls or pack dressing separately. Garnish with toasted pumpkin seeds and fresh parsley. Refrigerate up to four days.
# Expert Tips:
01 -
- Balanced layers of veggies, protein, and grains make each bowl visually striking.
- Perfect for healthy meal-prep with gluten-free and dairy-free options.
02 -
- Contains soy (edamame) and mustard (Dijon).
- Use a nut-free processed pumpkin seed for allergies.
03 -
- Add avocado right before serving for extra creaminess.
- Pack dressing separately in each container to keep layers fresh.