Healthy Meal-Prep Bowls Visual (Print Version)
Savor vibrant bowls of grains, chicken, vegetables, and zesty dressing layered for easy meal-prep and stunning presentation.
# 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, skinless)
05 - 1 tablespoon olive oil
06 - 1/2 teaspoon smoked paprika
07 - 1/2 teaspoon garlic powder
08 - Salt
09 - Black pepper
→ Vegetables
10 - 1 cup cherry tomatoes, halved
11 - 1 cup shredded purple cabbage
12 - 1 large carrot, julienned
13 - 1 yellow bell pepper, sliced
14 - 1 cup baby spinach
15 - 1/2 cup edamame (shelled, cooked)
16 - 1 small cucumber, sliced
→ Dressing
17 - 3 tablespoons extra-virgin olive oil
18 - 2 tablespoons lemon juice
19 - 1 teaspoon Dijon mustard
20 - 1 teaspoon honey (or maple syrup for vegan)
21 - Salt
22 - Black pepper
→ Garnish
23 - 2 tablespoons toasted pumpkin seeds
24 - 1 tablespoon chopped fresh parsley
# Steps to Follow:
01 - Combine quinoa, water, and salt in a medium saucepan. Bring to a boil over medium-high heat, then reduce to low, cover, and simmer for 15 minutes. Remove from heat and let stand covered for 5 minutes. Fluff quinoa with a fork.
02 - Rub chicken breasts with olive oil, smoked paprika, garlic powder, salt, and black pepper. Grill or pan-sear on medium heat for 6 to 7 minutes per side, until fully cooked. Allow to rest for 5 minutes, then slice thinly.
03 - While quinoa and chicken cook, halve cherry tomatoes, shred purple cabbage, julienne carrot, slice bell pepper and cucumber, and measure baby spinach and edamame.
04 - In a bowl, whisk together extra-virgin olive oil, lemon juice, Dijon mustard, honey (or maple syrup), salt, and black pepper until emulsified.
05 - Divide cooked quinoa among 4 containers. Layer sliced chicken, cherry tomatoes, cabbage, carrot, bell pepper, spinach, edamame, and cucumber on top of the grains to showcase vivid color separation.
06 - Drizzle dressing over the assembled bowls, or pack separately if preferred. Top with toasted pumpkin seeds and chopped parsley.
07 - Cover and refrigerate up to 4 days. Add avocado and lime wedge, if desired, just before serving.
# Additional Tips::
01 -
- Brightly colored veggies add visual appeal
- Easy to prepare in advance for busy days
02 -
- Grilled tofu or chickpeas make these bowls vegan-friendly
- Swap quinoa with brown rice or farro for variety
03 -
- Add avocado right before serving for creamy texture
- A wedge of lime delivers an extra boost of flavor