Meal Prep Week-Long Power Bowl (Printable Version)

Make-ahead quinoa bowls with roasted veggies, beans, nuts, and creamy tahini dressing for energizing meals all week.

# What You Need:

→ Grains

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

→ 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, or 1 can rinsed and drained
13 - 1.5 cups cooked chickpeas, or 1 can rinsed and drained

→ 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 fresh 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

# Steps:

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 for 25 to 30 minutes, stirring halfway through cooking, until tender and lightly caramelized. Set aside to cool completely.
04 - Cook quinoa according to package directions if not pre-cooked. Allow to cool to room temperature.
05 - In a small bowl, whisk together tahini, lemon juice, water, maple syrup, minced garlic, cumin, salt, and pepper until smooth and creamy. Adjust consistency with additional water as needed.
06 - Layer each meal prep container or serving bowl with 0.5 cup cooked quinoa, a portion of roasted vegetables, fresh tomatoes, cucumber, greens, and red onion, followed by 0.33 cup black beans and 0.33 cup chickpeas. Top with chopped almonds, pumpkin seeds, and sunflower seeds.
07 - Drizzle each bowl with tahini dressing immediately before serving, or pack dressing separately to maintain optimal texture and freshness.

# Expert Advice:

01 -
  • You'll stop the 3 PM vending machine spiral because these bowls taste so good you'll actually want to eat them.
  • Everything keeps perfectly for five days, which means one cooking session handles your entire work week.
  • The mix of textures and flavors feels indulgent enough that you won't miss meat or feel like you're punishing yourself.
02 -
  • Store the dressing separately from the bowls if you want them to keep five full days—the vegetables will release water and soften the whole thing if you combine everything immediately.
  • Don't skip cooling the roasted vegetables and quinoa before assembling; warm ingredients will make condensation that turns everything to mush.
03 -
  • Cook your grains and beans in bulk once a week—keeping jars of cooked quinoa and canned beans rinsed and ready means assembling bowls takes maybe ten minutes instead of forty.
  • The tahini dressing is thick enough to coat vegetables but still pourable; if it starts separating in the container, that's normal, just stir it back together before eating.
Go Back