Meal Prep Week-Long Power Bowl (Print view)

Vibrant make-ahead bowls packed with quinoa, roasted and fresh vegetables, beans, seeds, and creamy tahini dressing.

# List of Ingredients:

→ Grains

01 - 2.5 cups cooked quinoa (about 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 tbsp olive oil
06 - 0.5 tsp sea salt
07 - 0.25 tsp 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, 15 oz, rinsed and drained)
13 - 1.5 cups cooked chickpeas (or 1 can, 15 oz, rinsed and drained)

→ Nuts and Seeds

14 - 0.25 cup roasted almonds, chopped
15 - 2 tbsp pumpkin seeds
16 - 2 tbsp sunflower seeds

→ Dressing

17 - 0.25 cup tahini
18 - 2 tbsp fresh lemon juice
19 - 2 tbsp water
20 - 1 tbsp maple syrup
21 - 1 clove garlic, minced
22 - 0.25 tsp ground cumin
23 - Salt and black pepper to taste

# Step-by-Step Directions:

01 - Preheat oven to 425°F. Line a standard baking sheet with parchment paper.
02 - In a large mixing bowl, combine diced sweet potato, broccoli florets, and chopped red bell pepper. Drizzle with olive oil, sea salt, and black pepper. Toss until evenly coated. Spread mixture in a single layer across the prepared baking sheet.
03 - Place baking sheet in preheated oven for 25 to 30 minutes. Stir vegetables halfway through cooking. Vegetables are ready when tender with slightly caramelized edges. Transfer to a cooling rack.
04 - While vegetables roast, cook quinoa according to package instructions if not pre-cooked. Once cooked, fluff with a fork and allow to cool to room temperature.
05 - In a small mixing bowl, combine tahini, fresh lemon juice, water, maple syrup, minced garlic, ground cumin, salt, and black pepper. Whisk thoroughly until smooth and creamy. If dressing is too thick, thin with additional water one teaspoon at a time.
06 - Divide components among five meal prep containers or serving bowls in the following order: 0.5 cup cooked quinoa as base, portion of cooled roasted vegetables, mixed fresh tomatoes, cucumber, leafy greens and red onion, 0.33 cup black beans and 0.33 cup chickpeas, topped with chopped almonds, pumpkin seeds, and sunflower seeds.
07 - Drizzle each bowl with tahini dressing immediately before serving, or pack dressing separately in small containers for storage to maintain optimal texture and prevent sogginess.

# Expert Suggestions:

01 -
  • You actually enjoy eating your leftovers because each component stays fresh and texturally interesting, not mushy and sad.
  • Five servings means you spend 30 minutes cooking once and forget about meal decisions for days—it's like giving yourself the gift of free time.
  • The tahini dressing tastes restaurant-quality but costs half the price, and it transforms whatever vegetables you throw in.
02 -
  • Store the dressing separately if you want your bowl to last five days—the lemon juice and tahini will gradually soften everything if mixed in too early, which isn't bad, just different.
  • Raw vegetables like tomatoes and cucumber release water as they sit, so keep them in their own small container if you're packing for more than two days, then add them fresh just before eating.
03 -
  • Toast your nuts and seeds lightly in a dry pan before adding them to the bowl—it wakes up their flavor and keeps them crunchy instead of getting soft from sitting in the fridge.
  • Pack your containers in the order you'll eat them if you're particular about freshness, so the one you eat on day five gets the crispest vegetables.
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