Meal Prep Week-Long Power Bowl (Print)

Nutritious layered bowls with quinoa, roasted vegetables, beans, fresh veggies, nuts and creamy tahini dressing for easy meals all week.

# Components:

→ Grains

01 - 2.5 cups cooked quinoa, or 1 cup dry quinoa

→ Roasted Vegetables

02 - 2 cups sweet potato, peeled and diced
03 - 2 cups broccoli florets
04 - 1 red bell pepper, chopped
05 - 2 tablespoons olive oil
06 - 0.5 teaspoon sea salt
07 - 0.25 teaspoon black pepper

→ Fresh Vegetables

08 - 1 cup cherry tomatoes, halved
09 - 1 cup cucumber, diced
10 - 1 cup baby spinach or kale, chopped
11 - 0.25 cup red onion, thinly sliced

→ Legumes

12 - 1.5 cups cooked black beans, or 1 can rinsed and drained
13 - 1.5 cups cooked chickpeas, or 1 can rinsed and drained

→ Nuts and Seeds

14 - 0.25 cup roasted almonds, chopped
15 - 2 tablespoons pumpkin seeds
16 - 2 tablespoons sunflower seeds

→ Tahini Dressing

17 - 0.25 cup tahini
18 - 2 tablespoons fresh lemon juice
19 - 2 tablespoons water
20 - 1 tablespoon maple syrup
21 - 1 clove garlic, minced
22 - 0.25 teaspoon ground cumin
23 - Salt and black pepper to taste

# Directions:

01 - Preheat oven to 425°F. Line a baking sheet with parchment paper.
02 - In a bowl, toss sweet potato, broccoli, and bell pepper with olive oil, sea salt, and black pepper. Spread evenly on the prepared baking sheet.
03 - Roast for 25 to 30 minutes, stirring halfway through, until tender and lightly caramelized. Set aside to cool completely.
04 - Cook quinoa according to package instructions if not pre-cooked. Allow to cool to room temperature.
05 - In a small bowl, whisk together tahini, lemon juice, water, maple syrup, minced garlic, cumin, salt, and pepper until smooth and creamy. Adjust consistency with additional water if needed.
06 - In meal prep containers, layer each serving with 0.5 cup cooked quinoa, roasted vegetables, fresh tomatoes, cucumber, greens and red onion, 0.33 cup black beans and 0.33 cup chickpeas, and sprinkle with chopped almonds, pumpkin seeds, and sunflower seeds.
07 - Drizzle each bowl with tahini dressing just before serving, or pack dressing separately to maintain optimal texture during storage.

# Expert Advice:

01 -
  • You cook once and eat well for five full days without touching a stove again.
  • Every bite delivers a satisfying mix of textures, from creamy beans to crispy seeds.
  • It fuels you through busy mornings and long afternoons without the mid day crash.
  • Customization is built in, so you never get bored with the same flavors twice.
02 -
  • Do not skip stirring the vegetables halfway through roasting or you will end up with burnt edges and raw centers.
  • Let the quinoa cool completely before assembling or the heat will wilt your greens and make everything soggy.
  • Store the dressing separately for the first few days to maintain the crunch of your vegetables and seeds.
  • If your tahini dressing seizes up in the fridge, just whisk in a teaspoon of warm water to bring it back to life.
03 -
  • Roast your vegetables on the highest oven rack for the crispiest, most caramelized results.
  • Toast your nuts and seeds in a dry skillet for a few minutes to intensify their flavor and crunch.
  • Use a fork to fluff the quinoa after cooking so it does not clump together in your bowls.
  • Add a pinch of smoked paprika to the dressing for a subtle smoky depth that makes everything taste richer.
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