Healthy Meal-Prep Bowls Layers Colour (Printable)
Colorful layers of grains, veggies, and grilled chicken create a fresh, high-protein bowl for vibrant meal prep.
# What You Need:
→ Grains & Base
01 - 1 cup quinoa, rinsed
02 - 2 cups water
03 - 1/2 teaspoon salt
→ Protein
04 - 2 large chicken breasts, boneless and skinless
05 - 1 tablespoon olive oil
06 - 1/2 teaspoon smoked paprika
07 - 1/2 teaspoon garlic powder
08 - Salt
09 - Black pepper
→ Vegetables
10 - 1 cup cherry tomatoes, halved
11 - 1 cup shredded purple cabbage
12 - 1 large carrot, julienned
13 - 1 yellow bell pepper, sliced
14 - 1 cup baby spinach
15 - 1/2 cup edamame, shelled and cooked
16 - 1 small cucumber, sliced
→ Dressing
17 - 3 tablespoons extra-virgin olive oil
18 - 2 tablespoons lemon juice
19 - 1 teaspoon Dijon mustard
20 - 1 teaspoon honey or maple syrup
21 - Salt
22 - Black pepper
→ Garnish
23 - 2 tablespoons toasted pumpkin seeds
24 - 1 tablespoon chopped fresh parsley
# How To Cook:
01 - Combine quinoa, water, and salt in a medium saucepan. Bring to a boil over medium heat, then reduce to low, cover, and simmer for 15 minutes. Remove from heat and let sit covered for 5 minutes. Fluff quinoa with a fork.
02 - Rub chicken breasts thoroughly with olive oil, smoked paprika, garlic powder, salt, and black pepper. Grill or pan-sear over medium heat for 6 to 7 minutes per side until fully cooked. Let chicken rest for 5 minutes before slicing into thin strips.
03 - While quinoa and chicken cook, halve cherry tomatoes, shred purple cabbage, julienne carrot, slice yellow bell pepper, rinse baby spinach, cook edamame if needed, and slice cucumber.
04 - In a mixing bowl, whisk together extra-virgin olive oil, lemon juice, Dijon mustard, honey or maple syrup, salt, and black pepper until fully emulsified.
05 - Evenly divide cooked quinoa among four meal-prep containers. Arrange sliced chicken, cherry tomatoes, purple cabbage, carrot, yellow bell pepper, spinach, edamame, and cucumber in vibrant layers over quinoa.
06 - Drizzle with prepared dressing or pack separately to maintain freshness. Top each portion with toasted pumpkin seeds and chopped parsley.
07 - Seal meal-prep containers and refrigerate for up to 4 days.
# Expert Tips:
01 -
- Uses simple whole ingredients you can find at any store
- Ready in under an hour including prep and cook time
- Perfect for gluten-free and dairy-free diets
- Meal-prep friendly and holds up beautifully in the fridge
02 -
- Contains a variety of vitamins minerals and antioxidants
- Offers up to thirty grams of protein per serving
- Stays fresh for days and tastes even better after marinating in dressing
03 -
- Toast pumpkin seeds in a dry pan for a few minutes until fragrant. Use a mandoline for perfectly even vegetable slices
- Add dressing just before eating to keep layers crisp and bright. Cook chicken just until done and let it rest Do not rush this step or risk dry meat. Layer bowls with the most sturdy vegetables on the bottom to support delicate ones on top for best visuals and texture