Meal Prep Week-Long Power Bowl (Print Version)

Nutritious make-ahead bowls with quinoa, roasted veggies, beans and tahini dressing

# Ingredient List:

→ 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 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

→ Dressing

17 - 0.25 cup tahini
18 - 2 tablespoons lemon juice
19 - 2 tablespoons water
20 - 1 tablespoon maple syrup
21 - 1 clove garlic, minced
22 - 0.25 teaspoon cumin
23 - Salt and pepper to taste

# Cooking Directions:

01 - Preheat oven to 425°F. Line a baking sheet with parchment paper.
02 - In a bowl, toss sweet potato, broccoli, and bell pepper with olive oil, sea salt, and black pepper. Spread evenly on the prepared baking sheet.
03 - Roast vegetables for 25 to 30 minutes, stirring halfway through, until tender and slightly caramelized. Set aside to cool.
04 - Cook quinoa according to package instructions if not pre-cooked. Allow to cool completely.
05 - In a small bowl, whisk together tahini, lemon juice, water, maple syrup, garlic, cumin, salt, and pepper until smooth and creamy. Adjust consistency with additional water if needed.
06 - In meal prep containers, layer each serving with 0.5 cup cooked quinoa, roasted vegetables, fresh tomatoes, cucumber, greens and red onion, 0.33 cup black beans and 0.33 cup chickpeas. Sprinkle with chopped almonds, pumpkin seeds, and sunflower seeds.
07 - Drizzle each bowl with tahini dressing just before serving or pack dressing separately for optimal texture preservation.

# Expert Suggestions:

01 -
  • No more midweek "what's for lunch" panic when you open your fridge and find exactly what you need staring back at you.
  • Every ingredient earns its place—you get protein, fiber, healthy fats, and vibrant vegetables in every single bite.
  • The prep actually feels meditative rather than like a chore, especially when you've got good music and a sharp knife.
  • Five servings means one hour of cooking gives you five meals, which is the kind of math that makes busy people actually stick to eating well.
02 -
  • Drain your canned beans thoroughly and rinse them—I learned this the hard way when my first batch turned into a mushy mess by day three.
  • Keep your dressing in a separate container if storing longer than overnight; the greens will wilt otherwise, but the dressing actually tastes better after sitting for a day.
03 -
  • Buy pre-cooked quinoa from the grocery store when you're short on time—yes, it costs a bit more, but it cuts your prep time in half and honestly tastes just as good.
  • Invest in good glass meal prep containers with locking lids; they'll last years and your food will taste fresher because you can actually see what you're eating.
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