Healthy Meal-Prep Bowls Visual Layers (Printer View)
Colorful grains, lean protein, and veggie layers create nutritious, easy-prep bowls for busy days.
# What you'll need:
→ Grains & Base
01 - 1 cup quinoa, rinsed
02 - 2 cups water
03 - 1/2 teaspoon salt
→ Protein
04 - 2 large boneless, skinless chicken breasts (about 14 oz total)
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 shelled, cooked edamame
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
# Method:
01 - Combine rinsed quinoa, water, and 1/2 teaspoon 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 sit for 5 minutes. Fluff grains 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. Transfer to a cutting board, allow to rest for 5 minutes, then slice thinly across the grain.
03 - While the quinoa and chicken are cooking, halve cherry tomatoes, shred purple cabbage, julienne carrot, slice yellow bell pepper, wash spinach leaves, thaw or steam edamame, and slice cucumber as directed.
04 - In a small mixing bowl, whisk together extra-virgin olive oil, lemon juice, Dijon mustard, honey or maple syrup, salt, and black pepper until fully emulsified.
05 - Divide the cooked quinoa evenly among 4 meal-prep containers. Top each with sliced chicken breast, cherry tomatoes, purple cabbage, carrot, bell pepper, baby spinach, edamame, and cucumber, arranging each vegetable in a visually distinct layer.
06 - Drizzle each bowl with the prepared dressing, or pack dressing separately for freshness. Sprinkle with toasted pumpkin seeds and chopped parsley.
07 - Seal containers and refrigerate for up to 4 days. Add avocado or a wedge of lime just before serving if desired.
# Expert Advice:
01 -
- Rich in protein and fiber for lasting energy
- Beautiful layers make meal-prep both practical and appetizing
02 -
- Edamame contains soy, and Dijon mustard includes mustard
- This recipe is gluten-free and dairy-free as listed
03 -
- Use a sharp knife for clean veggie slices and neat layers
- Add thinly sliced radishes for extra crunch and color