Meal Prep Week-Long Power Bowl (Printable Version)

Colorful bowls packed with quinoa, roasted and fresh vegetables, beans, nuts, and creamy tahini dressing for easy weekday meals.

# Ingredient List:

→ Grains

01 - 2.5 cups cooked 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
13 - 1.5 cups cooked chickpeas

→ Nuts and Seeds

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

→ 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 pepper to taste

# Steps:

01 - Preheat oven to 425 degrees Fahrenheit. Line a baking sheet with parchment paper.
02 - In a mixing bowl, toss sweet potato, broccoli, and bell pepper with olive oil, sea salt, and black pepper. Distribute evenly across the prepared baking sheet.
03 - Roast for 25 to 30 minutes, stirring halfway through cooking, until vegetables are tender and lightly caramelized. Transfer to a cool surface.
04 - If using uncooked quinoa, prepare according to package directions. Allow to cool completely.
05 - In a small bowl, whisk together tahini, lemon juice, water, maple syrup, garlic, cumin, salt, and pepper until smooth and creamy. Adjust consistency with additional water as needed.
06 - In meal prep containers, layer each serving with 0.5 cup cooked quinoa, roasted vegetables, fresh tomato and cucumber mixture, greens and red onion, followed by 0.33 cup black beans and 0.33 cup chickpeas. Top with chopped almonds, pumpkin seeds, and sunflower seeds.
07 - Drizzle each bowl with tahini dressing immediately before consuming or store dressing separately to maintain optimal texture.

# Expert Advice:

01 -
  • You'll genuinely look forward to lunch instead of treating it like an obligation you forgot about.
  • Everything stays fresh and separate enough that you won't get tired of the same mushy texture by Wednesday.
  • It's the rare bowl that tastes restaurant-quality but costs way less than grabbing something on the street.
02 -
  • Keep the dressing separate or your quinoa will absorb it and turn into something closer to porridge by day three—lesson learned the hard way.
  • The fresh vegetables like tomatoes and cucumber can go in on eating day if you want maximum crispness, but honestly they hold up fine if you layer them in the middle where they're protected from the dressing.
03 -
  • Toast your seeds lightly in a dry pan before adding them—it takes maybe two minutes but makes them taste exponentially better and nuttier.
  • If you want extra richness without going full carnivore, crumble feta cheese on top or add avocado slices in the morning you eat it so they stay fresh.
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