Meal Prep Week-Long Power Bowl (Printable Copy)

Fluffy quinoa, roasted veggies, beans, and seeds with zesty tahini dressing for satisfying make-ahead meals.

# 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 (15 ounces), rinsed and drained
13 - 1.5 cups cooked chickpeas, or 1 can (15 ounces), rinsed and drained

→ 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 black pepper to taste

# How to Make:

01 - Preheat oven to 425°F. Line a baking sheet with parchment paper.
02 - In a bowl, combine sweet potato, broccoli, and bell pepper. Toss with olive oil, sea salt, and black pepper. Spread evenly on the prepared baking sheet.
03 - Place in preheated oven for 25 to 30 minutes, stirring halfway through cooking, until tender and lightly caramelized. Remove and allow to cool completely.
04 - If using uncooked quinoa, prepare according to package instructions. Allow to cool to room temperature.
05 - In a small bowl, whisk tahini, lemon juice, water, maple syrup, garlic, and cumin until smooth and creamy. Adjust consistency with additional water as needed. Season with salt and pepper.
06 - Layer each container with 0.5 cup quinoa, roasted vegetables, fresh vegetables, 0.33 cup black beans, 0.33 cup chickpeas, and sprinkle with almonds, pumpkin seeds, and sunflower seeds.
07 - Drizzle tahini dressing over each bowl immediately before consumption, or pack dressing separately in a container to maintain optimal texture.

# Expert Advice:

01 -
  • You prep once on Sunday and actually have healthy lunches waiting for you (no more takeout regrets).
  • Every bite has texture, color, and flavor because you're eating the whole spectrum of nutrients without thinking about it.
  • The tahini dressing tastes like a secret—creamy and tangy in a way that makes even the simplest greens feel fancy.
02 -
  • Store your dressing separately from the bowl if you're prepping for more than two days—the greens will wilt and seeds will soften if they're sitting in dressing all week, and that defeats the whole purpose of meal prep.
  • Rinse your canned beans thoroughly under cold water; this simple step removes excess sodium and that metallic taste that makes people think they don't like beans.
03 -
  • Make your tahini dressing a day ahead; it actually gets creamier and more flavorful as it sits, and you'll have one less thing to do on prep day.
  • If you're nervous about something going bad, skip the fresh tomatoes and add them on the day you're eating instead—five days is pushing it for tomatoes, but everything else holds strong.
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