Healthy Meal-Prep Colour Bowls (Print)
Layered grains, chicken, and colorful vegetables with zesty dressing for easy prep and vibrant presentation.
# Components:
→ 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 - In a medium saucepan, combine quinoa, water, and salt. Bring to a boil, then lower heat to a simmer. Cover and cook for 15 minutes. Remove from heat and let rest, covered, for 5 minutes. Fluff 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, or until meat is cooked through. Let rest for 5 minutes before slicing thinly.
03 - While the grains and chicken cook, halve cherry tomatoes, shred purple cabbage, julienne the carrot, slice yellow bell pepper and cucumber, and prepare baby spinach and cooked edamame.
04 - Whisk together extra-virgin olive oil, lemon juice, Dijon mustard, honey or maple syrup, salt, and black pepper in a mixing bowl until fully emulsified.
05 - Divide quinoa among four meal-prep containers. Top with sliced chicken breast, cherry tomatoes, purple cabbage, carrot, bell pepper, spinach, edamame, and cucumber arranged in vibrant layers.
06 - Drizzle with dressing or pack it separately for freshness. Garnish each bowl with toasted pumpkin seeds and chopped parsley.
07 - Refrigerate up to four days in airtight containers.
# Expert Advice:
01 -
- Perfect for meal prepping colorful bowls in advance
- Full of nutrients, gluten-free, and high-protein for balanced eating
02 -
- Contains soy from edamame and mustard from Dijon
- Quinoa can be replaced with brown rice or farro
03 -
- Substitute chicken with tofu or chickpeas for a vegan bowl
- Add sliced avocado just before serving for extra creaminess