Healthy Meal-Prep Bowls Visual Layers (Print)
Bright bowls with grains, lean chicken, and a rainbow of vegetables dressed for grab-and-go meals.
# Components:
→ Grains & Base
01 - 1 cup quinoa, rinsed
02 - 2 cups water
03 - 1/2 teaspoon salt
→ Protein
04 - 2 large boneless, skinless chicken breasts
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 for vegan option)
20 - Salt and black pepper, to taste
→ Garnish
21 - 2 tablespoons toasted pumpkin seeds
22 - 1 tablespoon chopped fresh parsley
# Method:
01 - Combine quinoa, water, and salt in a medium saucepan. Bring to a boil over medium-high heat, then cover and reduce to low. Simmer for 15 minutes. Remove from heat and let stand covered for 5 minutes. Fluff with a fork before serving.
02 - Rub chicken breasts evenly 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 fully cooked. Let the chicken rest for 5 minutes, then slice thinly.
03 - While grains and chicken are cooking, halve cherry tomatoes, shred cabbage, julienne carrot, slice bell pepper, prepare spinach, cook and shell edamame, and slice cucumber.
04 - In a small mixing bowl, whisk together olive oil, lemon juice, Dijon mustard, honey (or maple syrup), salt, and black pepper until the dressing is thoroughly emulsified.
05 - Divide cooked quinoa evenly among four meal-prep containers. Neatly arrange the sliced chicken, cherry tomatoes, cabbage, carrot, bell pepper, spinach, edamame, and cucumber in individual layers atop the grains.
06 - Drizzle dressing over the assembled bowls or pack separately for later use. Top each portion with toasted pumpkin seeds and a sprinkle of chopped parsley.
07 - Store covered in the refrigerator for up to four days for optimal freshness and convenience.
# Expert Advice:
01 -
- Visually stunning layers and color pops make each bowl irresistible.
- Packed with nutrients, gluten-free, dairy-free, and high in protein for a healthy meal prep.
02 -
- Substitute chicken with grilled tofu or chickpeas for vegan bowls.
- Always check ingredient labels for hidden allergens, especially soy and mustard.
03 -
- Try brown rice or farro instead of quinoa for variety.
- Add avocado just before serving for extra creaminess.