Meal Prep Power Bowl

Fuel your week with the Meal Prep Week-Long Power Bowl, a vibrant and nutritious solution for busy days. This make-ahead dish combines fluffy quinoa with a colorful array of roasted and fresh vegetables, protein-rich beans, and a satisfying crunch from nuts and seeds, all tied together with a zesty homemade dressing.

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Perfect for powering you through the week, these bowls are designed for convenience without sacrificing flavor or health. By prepping everything in advance, you ensure that a delicious, gluten-free, and vegan-friendly meal is always ready when you are.

Ingredients

• Grains: 2 1/2 cups cooked quinoa (about 1 cup dry).
• Roasted Vegetables: 2 cups sweet potato (peeled and diced), 2 cups broccoli florets, 1 red bell pepper (chopped), 2 tbsp olive oil, 1/2 tsp sea salt, 1/4 tsp black pepper.
• Fresh Vegetables: 1 cup cherry tomatoes (halved), 1 cup cucumber (diced), 1 cup baby spinach or kale (chopped), 1/4 cup red onion (thinly sliced).
• Beans: 1 1/2 cups cooked black beans, 1 1/2 cups cooked chickpeas.
• Nuts & Seeds: 1/4 cup roasted almonds (chopped), 2 tbsp pumpkin seeds, 2 tbsp sunflower seeds.
• Dressing: 1/4 cup tahini, 2 tbsp lemon juice, 2 tbsp water, 1 tbsp maple syrup or honey, 1 clove garlic (minced), 1/4 tsp cumin, salt and pepper to taste.

Instructions

Step 1: Prep and Roast

Preheat oven to 425°F (220°C) and line a baking sheet with parchment paper. Toss sweet potato, broccoli, and bell pepper with olive oil, sea salt, and black pepper, then spread on the sheet and roast for 25–30 minutes until tender.

Step 2: Prepare Grains and Dressing

Cook quinoa according to package instructions and let cool. Whisk together tahini, lemon juice, water, maple syrup, garlic, cumin, salt, and pepper until smooth, adjusting thickness with more water if needed.

Step 3: Assemble the Bowls

In meal prep containers, layer 1/2 cup quinoa, a portion of roasted vegetables, the fresh vegetable mix, and 1/3 cup each of black beans and chickpeas. Top with almonds, pumpkin seeds, and sunflower seeds.

Step 4: Final Touch

Drizzle with the tahini dressing just before serving or pack it in separate small containers to maintain freshness.

Zusatztipps für die Zubereitung

To ensure the best results, let all cooked components like the roasted vegetables and quinoa cool completely before sealing them in containers. This prevents steam from making the fresh greens wilt or the seeds lose their crunch.

Varianten und Anpassungen

You can easily swap the vegetables for seasonal favorites such as zucchini, carrots, or cauliflower. For a different base, try brown rice or farro. For those not following a vegan diet, adding feta cheese or fresh avocado provides an extra layer of richness.

Serviervorschläge

Serve these bowls cold or at room temperature for a refreshing lunch. If you enjoy a spicy kick, add a dash of sriracha or a sprinkle of chili flakes to the dressing before drizzling it over your power bowl.

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The Meal Prep Week-Long Power Bowl is a versatile and reliable way to stay on track with your nutritional goals while enjoying a symphony of flavors and textures every day.

Recipe Q&A

→ How long do these bowls stay fresh?

These keep refrigerated for up to 5 days when stored properly. For best results, pack the tahini dressing separately and drizzle it just before eating to prevent the vegetables from becoming soggy.

→ Can I customize the vegetables?

Absolutely. Swap in whatever seasonal vegetables you enjoy—zucchini, carrots, cauliflower, or roasted Brussels sprouts all work beautifully. Keep the mix colorful for maximum nutrients and visual appeal.

→ What grain alternatives work well?

Brown rice, farro, or wheat berries can replace quinoa if preferred. Adjust cooking time accordingly and ensure the grain is fully cooled before assembling to maintain texture throughout the week.

→ Is this freezer-friendly?

Not recommended. The fresh vegetables and tahini dressing don't freeze well. These bowls are designed for refrigerator storage and best enjoyed within 5 days of preparation.

→ How can I add more protein?

Consider adding grilled chicken, tofu cubes, or hard-boiled eggs. For plant-based options, increase the beans, add hemp seeds, or incorporate edamame for extra protein power.