Meal Prep Week-Long Power Bowl (Printable)

Nutritious make-ahead bowls with quinoa, roasted veggies, beans, nuts, seeds, and creamy tahini dressing.

# What You'll Need:

→ 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

→ Beans

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

→ 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 degrees Fahrenheit. Line a baking sheet with parchment paper.
02 - In a mixing bowl, toss sweet potato cubes, broccoli florets, and chopped bell pepper with olive oil, sea salt, and black pepper. Spread mixture evenly across the prepared baking sheet.
03 - Roast vegetables for 25 to 30 minutes, stirring halfway through cooking, until tender with light caramelization on edges. Transfer to a plate to cool completely.
04 - Prepare quinoa according to package instructions if not pre-cooked. Allow to cool to room temperature.
05 - In a small bowl, whisk together tahini, fresh lemon juice, water, maple syrup, minced garlic, and ground cumin until smooth and creamy. Season with salt and pepper. Adjust consistency with additional water if necessary.
06 - Distribute cooked quinoa as base layer in each meal prep container. Add cooled roasted vegetables, fresh tomatoes, cucumber, chopped greens, and red onion. Top each bowl with black beans and chickpeas. Garnish with chopped almonds, pumpkin seeds, and sunflower seeds.
07 - Drizzle tahini dressing over each prepared bowl immediately before consumption, or store dressing separately in an airtight container to maintain texture integrity.

# Expert Tips:

01 -
  • You'll have five days of lunches that don't taste like punishment or boredom, which changes everything about sticking to your goals.
  • The tahini dressing tastes so good you'll find yourself drizzling it on things that have nothing to do with bowls.
  • It's flexible enough to use whatever vegetables actually look good at the market instead of forcing yourself to buy a specific list.
02 -
  • Keep your dressing in a separate container—even one day of contact with moist vegetables will make your quinoa mushy and your nuts lose their crunch, which defeats the entire purpose of meal prep.
  • Toast your seeds in a dry pan for two minutes before adding them to your bowls; this small step makes them taste nuttier and more interesting than right-from-the-bag.
03 -
  • Make your dressing the night before so the flavors meld and your mornings feel less rushed—it actually tastes better after sitting overnight.
  • If you're not eating all five bowls yourself, halve the recipe instead of making five servings you'll get tired of by day three.
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