Meal Prep Week-Long Power Bowl (Printable version)

Nutritious quinoa bowl layered with roasted veggies, fresh produce, beans, nuts, and a tangy tahini dressing.

# Ingredient List:

→ Grains

01 - 2.5 cups cooked quinoa (approximately 1 cup dry)

→ 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

→ 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 Steps:

01 - Preheat oven to 425°F. Line a baking sheet with parchment paper.
02 - Toss sweet potato, broccoli, and bell pepper with olive oil, sea salt, and black pepper. Spread evenly on baking sheet.
03 - Roast for 25 to 30 minutes, stirring halfway through, until tender and caramelized. Remove and cool.
04 - Cook quinoa according to package instructions if not pre-cooked. Cool to room temperature.
05 - Whisk tahini, lemon juice, water, maple syrup, minced garlic, cumin, salt, and pepper until smooth. Adjust consistency with additional water as needed.
06 - Layer meal prep containers with 0.5 cup quinoa, roasted vegetables, fresh vegetable medley, beans, and seeds.
07 - Drizzle with tahini dressing before serving or store separately. Refrigerate for up to 5 days.

# Expert Advice:

01 -
  • Five days of lunches ready in under an hour means no more vending machine trips or sad desk meals.
  • The tahini dressing is so good you'll actually want to eat these bowls instead of feeling like you're forcing down something healthy.
  • Everything stays fresh and crunchy if you store the dressing separately, which feels like a tiny kitchen hack that changes everything.
02 -
  • If you store the dressing in the bowl from day one, the seeds get soft and the greens wilt—this is the one lesson that costs you and teaches you fast, so trust me on this.
  • Storing everything in glass containers instead of plastic keeps the flavors fresher and lets you actually see what you're reaching for on a Tuesday afternoon when willpower is low.
03 -
  • Toast your own pumpkin and sunflower seeds in a dry skillet for five minutes before using them—the flavor difference is remarkable and they cost half as much as the pre-roasted versions.
  • Make a double batch of tahini dressing and keep it in a mason jar for the whole week; it actually tastes better on day three as the flavors meld together.
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