Meal Prep Power Bowl (Printable)

Vibrant make-ahead bowls with quinoa, roasted veggies, beans, seeds, and creamy tahini dressing. Perfect for nutritious weeklong meals.

# What You’ll Need:

→ Grains

01 - 2.5 cups cooked quinoa (about 1 cup uncooked)

→ 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

→ Beans

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 pepper to taste

# How-To:

01 - Preheat oven to 425°F. 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. Arrange evenly on prepared baking sheet.
03 - Roast in preheated oven for 25 to 30 minutes, stirring halfway through cooking, until vegetables are tender and lightly caramelized. Set aside to cool.
04 - If not using pre-cooked quinoa, prepare according to package instructions. Allow to cool completely.
05 - In a small bowl, whisk together tahini, lemon juice, water, maple syrup, minced garlic, cumin, salt, and pepper until smooth and creamy. Add additional water as needed to reach desired consistency.
06 - Distribute cooked quinoa into five meal prep containers or bowls using 0.5 cup per serving. Layer roasted vegetables, fresh tomato and cucumber mixture, greens, and onion. Top each bowl with black beans and chickpeas distributed equally.
07 - Sprinkle chopped almonds, pumpkin seeds, and sunflower seeds evenly over each bowl. Drizzle with tahini dressing immediately before serving or pack separately to maintain texture.

# Expert Advice:

01 -
  • You make it once and eat well all week without thinking or cooking every single night.
  • Every bite has different textures: creamy beans, crunchy seeds, roasted sweetness, fresh greens.
  • It tastes better on day three than day one because the flavors marry in the fridge.
  • You can customize each bowl depending on your mood or what you have left in the crisper.
02 -
  • Don't overcrowd the baking sheet or the vegetables will steam and turn mushy instead of getting those crispy roasted edges.
  • Store the dressing separately or your greens will wilt and everything will get soggy by day two.
  • Let the roasted vegetables cool completely before sealing the containers or condensation will make everything watery.
03 -
  • Roast your vegetables on the highest rack in the oven so they get those crispy edges faster without drying out.
  • Make a double batch of dressing and keep it in a jar in the fridge because it's good on salads, grain bowls, and roasted vegetables all week long.
  • Invest in glass meal prep containers because they don't stain, they reheat evenly, and they make your food look more appetizing than sad plastic tubs.
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