31 Easy Meal Prep Bowls You Can Make Ahead

When you want a dependable set of recipes without searching through dozens of pages, this collection brings the ideas together in one place. The recipes are arranged in a new order, and each entry includes ingredients and step-by-step instructions so you can choose what fits your kitchen and schedule.

1. Noodle Bowl with Veggies

Noodle Bowl With Veggies is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT10M · Cook: PT30M · Total: PT40M · Yield: [‘4’]

Noodle Bowl -An easy, healthy weeknight meal that can be made vegan and gluten-free, and is a veggie bowl that even non-vegetarians will love!

Ingredients

• 5 oz Soba/buckwheat noodles (or 1/2 package)
• 4 Tbsp coconut oil (divided)
• 3 cloves garlic (minced)
• 1 tsp fresh ginger (grated (can substitute 1/2 tsp ginger powder))
• 1 qt. mushrooms (sliced)
• 1 shallot (chopped)
• 1.5 cup broccoli florets
• 1 carrot (julienned or shredded)
• 3 stalks kale (de-ribbed and chopped)
• green onion (chopped, for garnish/topping)
• sesame seeds (for garnish/topping)
• .25 cup soy sauce
• 3 Tbsp olive oil
• 1 Tbsp lemon juice
• 2 tsp sesame oil
• 1 tbsp maple syrup ((or honey, if not vegan))
• 1 tsp Sriracha (or more if desired)
• 1 tsp grated ginger

Instructions

1. Cook noodles according to package directions.
2. Whisk together ingredients for the sauce in a small bowl, and set aside.
3. Melt 2 tablespoonful coconut oil in skillet or wok, over med-high heat. Add garlic and ginger. Cook for 1 minute.
4. Add in mushrooms and cook for about 5 minutes. Remove mushrooms from skillet.
5. Melt remaining 2 tablespoons coconut oil in skillet. Add shallots and cook about 3 minutes. Add broccoli, carrots and kale. Cook about 5 minutes.
6. Add mushrooms back to skillet and cook another 3 to 5 minutes, until veggies are tender.
7. Add the cooked noodles and the sauce to the skillet. Stir to coat. Cook about 2 minutes.
8. Serve in bowls topped with sesame seeds and green onion.

2. Vegan Power Bowl with Maple Dijon Dressing

Vegan Power Bowl with Maple Dijon Dressing is a practical addition to this collection, with a straightforward method and adaptable serving options.

Ingredients

• 1 cup quinoa, dry (yields about 3 cups cooked)
• 1 cup chickpeas, cooked or canned, rinsed
• 2 cups mixed roasted vegetables (sweet potato, broccoli, bell pepper)
• 1 avocado, sliced
• 2 cups baby greens (spinach or kale)
• 2 tablespoons pumpkin seeds
• Maple Dijon Dressing:
• 2 tablespoons maple syrup
• 1 tablespoon Dijon mustard
• 1 tablespoon apple cider vinegar
• 2 tablespoons extra-virgin olive oil
• Salt and pepper to taste

Instructions

1. 1. Cook quinoa according to package; fluff and set aside.
2. 2. Toss vegetables with a bit of oil, salt, and pepper; roast at 425°F (220°C) for 20–25 minutes until tender.
3. 3. Assemble bowls by distributing greens, quinoa, chickpeas, and roasted vegetables among four bowls.
4. 4. Add avocado slices to each bowl and sprinkle with pumpkin seeds.
5. 5. Whisk dressing ingredients until emulsified; drizzle over bowls.
6. 6. Serve immediately or refrigerate for meal prep.

3. Quinoa Hummus Bowl

Quinoa Hummus Bowl is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT15M · Total: PT15M · Yield: 4

This Quinoa Hummus Bowl combine quinoa, chickpeas, spinach, cucumbers, tomatoes, Lettuce, onions, olives, and hummus for a healthy and satisfying Mediterranean meal. High protein, healthy, vegan, flavorful & great for meal prep too!

Ingredients

• 15 ounce can chickpeas
• 3 tablespoons lemon juice
• 2 tablespoons tahini
• 2 garlic cloves
• ½ teaspoon salt
• Few tablespoons water- cold
• 2 cups baby spinach
• ½ red onion- sliced
• 2 mini cucumbers- sliced
• 2 tomatoes- cut into bite size chunks or cherry tomatoes
• 1 cup cooked chickpeas
• ½ cup olives- pitted
• Extra virgin olive oil for serving
• 1 cup Romain lettuce- chopped
• 1 cup uncooked quinoa- rinsed under cold water
• 1 1/2 cups water
• pinch of salt

Instructions

1. Add washed anddrained quinoa, salt, and cold water to a saucepan.
2. Bring to a boil. Reduce heat to low, cover, and allow to simmer for 12-15 minutes, until all the water is gone. Remove from heat and let it sit covered for 5 minutes.
3. Fluff the quinoa with a fork. Allow it to cool while you make the hummus and prep the veggies.

4. Chicken and Quinoa Bowls

Greek Chicken Bowls is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT20M · Cook: PT10M · Total: PT30M · Yield: [‘4’, ‘4 servings’]

These Greek Chicken Bowls are loaded with Mediterranean flavors, finished with tzatziki sauce and pita bread, and ready in 30 minutes!

Ingredients

• 2 large boneless skinless chicken breasts (sliced in half lengthwise (1 pound))
• 1 tablespoon olive oil (extra virgin)
• 1/2 small lemon (juiced (1 tablespoon))
• 1 small garlic clove (grated)
• 1 teaspoon oregano (dried)
• 1/4 teaspoon salt
• 1/4 teaspoon ground black pepper
• 2 cups plain Greek yogurt (2% fat or higher)
• 3/4 long English cucumber (grated on medium holes of a box grater)
• 1/2 medium lemon (juice of or 2 tablespoons)
• 3 tablespoons olive oil (extra virgin)
• 3 small garlic cloves (grated)
• 2 tablespoons fresh dill (finely chopped)
• 1/2 teaspoon salt
• 1/2 teaspoon ground black pepper
• 2 cups brown rice (cooked)
• 2 cups grape or cherry tomatoes (halved)
• 1/2 long English cucumber (chopped)
• 1/2 cup Kalamata olives
• 1/4 cup red onion (thinly sliced)
• 1/2 cup feta cheese (crumbled)
• 4 pitas (cut into wedges)
• 1/2 small lemon (cut into wedges)

Instructions

1. Prep: Cook rice and chop vegetables and pita for serving. Set aside.
2. Marinate the chicken: In a medium bowl, add olive oil, lemon juice, oregano, garlic, salt and pepper. Whisk with a fork. Add chicken, toss to coat evenly, cover and refrigerate until ready to cook. The longer you marinate, the deeper the flavor.
3. Make tzatziki sauce: Place grated cucumber in the center of a cheesecloth or linen kitchen towel, twist into a ball and squeeze very well until dry. In a medium bowl, add squeezed cucumber, Greek yogurt, lemon juice, olive oil, dill, garlic, salt and pepper. Stir well, cover and refrigerate.
4. Cook the Greek chicken: Preheat large non-stick skillet on medium heat and add 1 tablespoon of oil. Add chicken, cook for 5 minutes per side or until thermometer inserted in the center registers 165F. Transfer to a cutting board, let rest covered for 10 minutes and cut into bite-sized pieces.
5. Assemble the Bowls: To serve, in each bowl place cooked rice, chicken, cucumbers, tomatoes, olives and red onion. Sprinkle with feta cheese and add generous dollop of tzatziki, pita bread and a lemon wedge. You can add whatever else you like. Enjoy!

5. Spicy Baked Tofu Noodles

Spicy Baked Tofu Noodles Recipe is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT10M · Cook: PT35M · Total: PT45M · Yield: [‘6’, ‘6 servings’]

Irresistibly delicious spicy baked tofu noodles in one easy to make dish! Naturally gluten-free and vegan.

Ingredients

• 1 14-ounce block extra firm tofu
• 2 tablespoons tapioca starch (or arrowroot starch or corn starch)
• 1 tablespoon oil of choice (I like to use avocado oil)
• 1/2 cup coconut aminos
• 4 garlic cloves (minced)
• 3 tablespoons sriracha
• 3 tablespoons coconut sugar (or any granulated sugar of choice)
• 2 tablespoons vinegar of choice (I like to use rice vinegar)
• 2 tablespoon fresh ginger root (grated)
• 1 teaspoon toasted sesame oil
• 1/2 teaspoon ground black pepper
• 1/4 teaspoon salt
• 8 ounces maifun noodles (broken into two “nests”)
• 2 1/2 cups cold water
• fresh cilantro (for garnishing)
• fresh sliced chiles (for garnishing, I like to use serrano and Thai)

Instructions

1. Press and drain the block of tofu (or pat dry thoroughly with a dish towel). Coat the block of tofu with the starch.
2. Heat a skillet over medium heat. Add the oil, followed by the block of tofu. Pan fry for 5 minutes, flip the tofu and pan fry for 5 minutes longer, or until the tofu is firm and beginning to turn golden. Set the tofu aside.
3. Preheat the oven to 400°F.
4. In a small bowl, combine the coconut aminos, garlic, sriracha, sugar, vinegar, ginger, sesame oil, pepper and salt. Whisk well.
5. In a large baking dish (9″ x 13″ casserole dish or similar), place the two noodle nests. Place the pan-fried tofu on top of the noodles.
6. Pour the sauce mixture over the tofu noodles.
7. Pour the water into the bottom of the pan.
8. Bake for 25 minutes, or until the noodles are tender and the tofu is crisp and golden. (If the noodles seem too dry, add a little bit more water and bake for a few minutes longer until the noodles are to your liking.)
9. Remove the tofu and slice into any shapes of choice. To serve, place some noodles in a bowl, followed by some tofu. Garnish with fresh chopped cilantro and chiles. Enjoy!

6. Buffalo Chicken Rice Bowl

Buffalo Chicken Rice Bowl is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT10M · Cook: PT8M · Yield: [‘2’, ‘2 people’]

This Buffalo Chicken Rice Bowl is healthy, tasty and great for meal prep. It’s made with lots of veggies, tender chicken breast, rice, buffalo sauce and blue cheese.

Ingredients

• 2 thinly sliced boneless skinless chicken breast ((about ½ lb))
• ½ teaspoon paprika
• ¼ teaspoon chili powder
• ¼ teaspoon garlic powder
• salt and pepper to taste
• 1 tablespoon olive oil
• 6 cups spring mix
• ⅔ cup broccoli slaw mix or coleslaw mix
• 1 cup cooked white rice, brown rice or cauliflower rice (- To make my life easier, I use frozen cooked rice)
• 4 tablespoons blue cheese crumbles
• 4 tablespoons buffalo sauce (I used Primal Kitchen’s Buffalo Sauce)
• 2 tablespoons thinly sliced scallions

Instructions

1. Place the chicken breasts into a bowl. Add ½ tablespoon olive oil and spices. Massage all chicken with your hands to make sure the the spices are evenly distributed.
2. Heat a skillet on medium with ½ tablespoon olive oil. Add the chicken to the skillet. Cook for 3-4 minutes on each side or until the internal temperature has reached 165 degrees F.
3. Set the chicken aside to rest as you assemble the bowls. Grab two bowls. Place half the amount of each ingredient into each bowl.
4. First, place the spring mix on the bottom and then the slaw mix. Slice your chicken breasts and add them on top. Next, add the cooked rice, blue cheese and buffalo sauce.
5. Optional: Add ranch dressing on top. I love THIS one from Primal Kitchen!
6. Enjoy!

7. Mexican Rice Bowl

Mexican Rice Bowl is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT15M · Cook: PT30M · Total: PT45M · Yield: [‘2’, ‘2 servings’]

Mexican layered rice bowl with chopped meat, pico de gallo, cheese, black beans, and more.

Ingredients

• 3 cups cooked Mexican rice ((or brown rice))
• ½ cup pico de gallo
• ½ cup roasted corn
• ½ avocado ((cubed))
• 12 ounces flank steak or chicken breast ((or 2 cups grilled vegetables))
• ½ tsp fajita seasoning ((or salt and pepper))
• 1 tbsp olive oil
• 1 cup canned black beans
• 2 tbsp sour cream
• ¼ cup queso fresco ((crumbled))
• 1 medium jalapeno pepper ((sliced, optional))

Instructions

1. Cook Mexican rice according to instructions and set aside. Cover to keep warm.
2. Prepare pico de gallo, roast corn, slice avocado,
3. Slice or chop meat and season with fajita seasoning, or seasoning of choice.
4. Heat oil in a cast-iron skillet until the pan is very hot. Sear meat for a few minutes until cooked. If making a vegetarian version, saute the sliced vegetables until charred.
5. Heat black beans either over the stove top in the liquid from the can, or drain and microwave for a minute or so.
6. Divide rice between two bowls. Add half of the meat (or grilled vegetables) to each bowl. Divide the remaining ingredients between both bowls and serve.

8. Low-Carb Mexican Meal Prep

Mexican Meal Prep Bowls with Cauliflower Rice (Low Carb) is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT8M · Cook: PT12M · Total: PT20M · Yield: [‘4’, ‘4 meal prep bowls’]

Mexican meal prep bowls that are also low carb! Great when you’re craving for Mexican flavors and wanting a low carb high protein meal!

Ingredients

• 1 head cauliflower
• 1 tbsp olive oil
• 1 green bell pepper (chopped)
• 1 can chopped tomatoes (1.5 cup chopped tomatoes)
• 1 tsp ground onion
• 1/2 tsp garlic powder
• 1/2 tsp cumin
• 1 tsp paprika
• 1/4 tsp crushed chili flakes
• 1/2 tsp dried oregano
• pinch of salt
• pinch of black pepper
• 4 boneless (skinless chicken breasts)
• ½ tsp salt
• ¼ tsp black pepper
• 1 cup wild rocket salad
• 1 avocado

Instructions Shredded Chicken:

1. Get a large pot, add chicken breasts to it, and season with salt and pepper.
2. Cover the chicken with around 1 inch of water.
3. Bring the water to a boil and let it simmer for around 12 minutes. Remove the chicken from water and shred it using either fork, claws, or a food processor.

Cauliflower Rice:

1. Break apart cauliflower head. Wash, dry, and chop into smaller pieces.
2. Pulse with a food processor until you’ve got cauliflower rice.
3. Heat up a pan, add olive oil, chop green pepper and sauté them for a couple of minutes.
4. Add cauliflower rice, chopped tomatoes, and simmer for 5 minutes.
5. Mix in onion, garlic powder, cumin, paprika, crushed chili flakes, oregano, salt, and pepper. Mix as well as you can and let it simmer for 5 minutes.

Serving:

1. Divide cauliflower rice equally among 4 food containers. Add shredded chicken to each of them as well as wild rocket salad. Slice avocado and top each meal prep bowl with it.

9. Teriyaki Salmon Bowl

How to Make A Perfect Teriyaki Salmon Bowl is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT5M · Cook: PT20M · Total: PT25M · Yield: [‘2’, ‘2 servings’]

Learn how to make a delicious Teriyaki Salmon Bowl in under 30 minutes. A simple recipe, even a novice can master!

Ingredients

• 1 tbsp sesame oil
• 1 tbsp sesame seeds
• 1 cup jasmine rice
• 1 tsp salt
• 1¼ cups water
• ⅓ cup Teriyaki sauce
• 1½ tbsp honey
• 2 tbsp rice wine vinegar ((unseasoned))
• 1½ tbs chili paste ((Sambal Oelek))
• 2 cloves garlic ((crushed))
• ½ tsp ginger powder
• 1 tbsp cornstarch
• 3 tbsp water
• 1 cup broccoli florets
• 1 cup baby carrots ((sliced in half lengthwise))
• 10 ounces salmon ((cubed in 2″ chunks))
• 1½ tbsp sesame oil
• 1 tbsp black sesame seeds ((toasted))

Instructions Rice

1. Heat oil in a small saucepan. Add sesame seeds and toast until fragrant.
2. Next, wash and drain the rice, then add it to the saucepan. Stir to coat the rice with sesame oil before adding water and salt. Stir to combine. Bring to a boil over medium heat, then cover and simmer over very low heat for 20 minutes. Stir halfway through the cooking time.

Sauce

1. While the rice is cooking, whisk teriyaki sauce, honey, rice wine vinegar, and chili paste into a small bowl or measuring cup. Add crushed garlic, ginger powder, cornstarch, and water. Whisk until smooth and set aside until needed.

Steam Vegetables

1. Pour ¼ cup of water over the broccoli and carrots. Microwave for 2 minutes or steam until still firm and slightly crunchy. Drain the water and set the vegetables aside until needed.

Cook Salmon

1. Toss salmon with sesame oil, then sear in a heated skillet. Carefully turn the cubed salmon with tongs until the salmon begins to cook (approximately 2 minutes).
2. Pour sauce into the pan and spoon over the salmon for 1 minute. Add steamed vegetables and cook for an additional minute or until the salmon is cooked through.

How to Serve

1. Divide the rice between 2 bowls and top with Salmon and vegetables. Drizzle additional sauce over each bowl and sprinkle with toasted black sesame seeds. Enjoy your Teriyaki Salmon bowls!

10. Baked Herb Chicken Breasts with Couscous Meal Prep

Baked Herb Chicken Breasts with Couscous Meal Prep is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT15M · Cook: PT55M · Total: PT70M · Yield: [‘4’, ‘4 meal prep bowls’]

Baked herb chicken breasts with couscous is a cheap meal prep that’s nutritious and filling. It’s packed with protein and fiber, and, on top of that, full of flavors! A great option for packable lunch!

Ingredients

• 2 zucchini
• 2 red bell peppers
• 1 yellow bell pepper
• 2 red onions
• 8 cloves garlic (peeled)
• 1 cup couscous
• 1.5 cups vegetable broth
• 1 cup parsley (chopped)
• 2 Tbsp olive oil
• pinch of salt and black pepper
• 4 boneless (skinless chicken breasts (2 lbs))
• 3 Tbsp olive oil
• 2 tsp dried oregano
• 1 tsp dried basil
• 1 tsp garlic powder
• 1/4 tsp salt
• pinch of pepper

Instructions

1. Couscous with Roasted Vegetables
2. Preheat the oven to 400F (205C). Chop zucchini, red bell peppers, yellow bell peppers into 1-inch pieces. Slice onion and peel garlic cloves. Now place all of the vegetables, onion, and garlic on a large baking sheet.
3. Spray them with olive oil and toss to coat them as evenly as possible. Finally, add a pinch of salt and black pepper. Now, roast the vegetables in the oven for 45 minutes and make sure to stir them every 15 minutes.
4. Now, get a saucepan while you’re roasting the vegetables. Bring vegetable broth to boil and add in the couscous. Cover it with the lid and turn off the heat, wait for 5 minutes until the couscous absorbs all the broth, and uncover the saucepan. Give the couscous a stir to make sure it’s light and fluffy.
5. Baked Chicken Breast
6. While vegetables are roasting, combine oregano, basil, garlic powder, salt, and pepper with olive oil. Stir well, and it should form a nice paste.
7. Take out your chicken breasts, gently pound them with a mallet if they’re a little thicker than usual. Cover them with the paste we’ve just made.
8. Bake in a baking tray for 20 minutes. Make sure you cool it down before slicing it.
9. Final Steps
10. Finally, combine couscous with roasted vegetables. Press in garlic and chop some parsley. Combine all the ingredients together and divide them into food containers.
11. Top it up with slices of chicken. Store in the fridge while tightly sealed for up to 3 days.

11. Korean Ground Beef and Rice Bowls

Korean Ground Beef and Rice Bowls is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT10M · Cook: PT20M · Total: PT30M · Yield: [‘6’, ‘6 servings’]

Korean Ground Beef and Rice Bowls is a healthy ground beef recipe full of vegetables and Asian flavored sauce, ready in 30 minutes.

Ingredients

• 1 pound ground beef (extra lean)
• 1 large onion (diced)
• 1-2 inch fresh ginger (minced)
• 2 large garlic cloves (minced)
• 1 tablespoon oil
• 1 large bell pepper (diced)
• 2 medium zucchini (diced)
• 1 small eggplant (diced)
• 1 tomato (diced (optional))
• 4-5 tablespoons soy sauce (I used Bragg’s liquid aminos)
• 1 tablespoon rice vinegar
• 3 tablespoons maple syrup or honey
• Ground black pepper (to taste)
• Pinch red pepper flakes
• 4 green onion sprigs (finely chopped)

Instructions

1. Cook rice as per package instructions. I usually make Instant Pot brown rice or Instant Pot basmati rice.
2. While rice is cooking, preheat wok or large deep non-stick skillet on medium heat. Add ground beef and cook breaking into pieces and stirring constantly, for about 5-7 minutes. Drain the fat.
3. Towards the end of browning ground beef, add onion, ginger and garlic. Cook for 2-3 minutes, stirring occasionally. Remove beef onto plate and return skillet to the stove.
4. Swirl oil to coat, add bell pepper and saute for 3 minutes, stirring occasionally. Add zucchini, eggplant and tomato; saute for another 5 minutes, stirring occasionally.
5. Add soy sauce, rice vinegar,  maple syrup, pepper and red pepper flakes. Stir and cook for 1 minute. Add cooked beef and stir. Turn off the heat and sprinkle with green onion; stir again.
6. Fluff rice with a fork and serve Korean ground beef over it.

12. Salsa Shredded Chicken Meal Prep

Salsa Shredded Chicken Meal Prep Bowls is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT15M · Cook: PT40M · Total: PT55M · Yield: [‘2’, ‘2 meal prep bowls’]

Try these high protein salsa shredded chicken meal prep bowls and have your high protein meals ready for the week to come. Bring those Spanish flavors into your kitchen!

Ingredients

• 3 boneless (skinless chicken breasts (1lb, 450g))
• 16 oz mild salsa sauce (450g)
• 1/2 cup chicken broth
• 1 tsp chili powder
• 1 tsp paprika powder
• 1 lb cauliflower floret (450g)
• ½ tsp salt
• 1 red bell pepper
• 1 yellow bell pepper
• 1 green bell pepper
• 1 tbsp olive oil
• Pinch of salt

Instructions

1. Take out your chicken breasts and add them to a pot. Pour in the chicken broth and salsa sauce. Add paprika and chili powder. Give it a stir.
2. Cover the pot with a lid and bring it to boil. Once that’s done, lower the heat and let it simmer for 30 minutes.
3. Preheat the oven to 425F (220 C). Cut all the bell peppers into ½ inch (1.3 cm) thick strips. Afterward, place them on a baking sheet and spray them with olive oil. Make sure it covers the peppers well and sprinkle a little bit of salt. Then, roast in the oven for 20-25 minutes until slightly browned.
4. While chicken is boiling and peppers are baking, take out your cauliflower floret. Wash it and break it apart. Shred-it in the food processor and let it steam for around 10 minutes. Add some salt to your taste once finished.
5. Once the chicken has simmered for 30 minutes, shred it with forks inside the pot and give it a stir afterward. Turn off the heat.
6. Once all the cooking is finished, salt the cauliflower and add it into the food storage containers. Divide all the portions in half and add chicken followed roasted pepper into the container.
7. You can store this meal prep in a fridge for up to 4 days. Glass containers tend to keep the food fresh for longer.

13. Buddha Bowl with Chicken and Peppers

Buddha Bowl with Chicken is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT30M · Cook: PT10M · Yield: [‘4’]

This delicious Chicken Buddha Bowl combines Thai grilled chicken, spinach, brown rice, bell peppers, tomatoes, avocado with a simple Greek yogurt dressing.

Ingredients

• 4 cloves garlic minced
• 2 tablespoons sherry
• 2 tablespoons chili paste (sambal oelek)
• 2 tablespoon rice vinegar
• 2 tablespoons olive oil
• 1 teaspoon sesame oil
• 1 tablespoon fresh grated ginger
• 2 tablespoons lime juice
• 2 tablespoons brown sugar
• 2 tablespoons honey
• 1 1/2 lbs chicken breasts (4)
• 8 cups baby spinach
• 2 cups cooked brown rice
• 1 yellow pepper cut in half and seeded
• 1 orange or red bell pepper cut in half and seeded
• 2 cups grape tomatoes cut in half
• 1 avocado
• 4 lime wedges
• 1 clove garlic minced
• 1/3 cup Greek yogurt
• 2 tablespoons olive oil
• 1 tablespoons lime juice
• 1/2 teaspoon dried dill
• 1/8 teaspoon fresh cracked black pepper

Instructions

1. Combine garlic, sherry, chili paste (sambal oelek), rice vinegar, olive oil, sesame oil, ginger, lime juice, brown sugar and honey in a large Ziploc bag.  Add chicken; marinate for 2 hours.
2. Preheat the grill and cook the chicken until done flipping halfway through; approximately 7-8 minutes.  When cooked through the chicken will register a temperature of 165 degrees. Add the peppers to the grill the last 2-3 minutes; flipping halfway through.  Loosely cover the chicken and peppers and let it rest for 10 minutes.
3. In a small bowl mix the garlic, Greek yogurt, olive oil, lime juice, dill weed and black pepper.
4. Cut the chicken and bell peppers into bite size pieces. Peel, remove seed and slice avocado. Place 2 cups of baby spinach in the base of each bowl.  Top with 1/2 cup cooked rice, 1/4 of the bell peppers, 1/2 cup tomatoes, 1/4 of the avocado, and 1 chicken breast . Add 2 tablespoons of the Greek dressing and 1 lime wedge.

14. Greek Chicken Meal Prep Bowls

Greek Chicken Meal Prep Bowls is a practical addition to this collection, with a straightforward method and adaptable serving options.

Ingredients

• 1.5 pounds (680 g) boneless chicken thighs or breasts
• 2 tablespoons olive oil
• 2 tablespoons lemon juice
• 2 garlic cloves, minced
• 1 teaspoon dried oregano
• 1/2 teaspoon dried thyme (or oregano)
• Salt and pepper to taste
• 2 cups cooked quinoa or farro
• 1 cup cucumber, diced
• 1 cup cherry tomatoes, halved
• 1/4 cup red onion, thinly sliced
• 1/4 cup Kalamata olives, halved
• 1/4 cup feta cheese, crumbled (optional)
• 2 cups mixed greens (spinach or lettuce)
• Lemon-herb vinaigrette: 3 tablespoons olive oil, 1 tablespoon lemon juice, 1 teaspoon oregano, salt and pepper

Instructions

1. 1. Marinate chicken with olive oil, lemon juice, garlic, oregano, salt, and pepper for 15–20 minutes.
2. 2. Cook chicken in a skillet until cooked through; rest 5 minutes and slice.
3. 3. Cook quinoa per package directions.
4. 4. In a bowl, toss cucumber, tomatoes, red onion, olives, and greens with a light vinaigrette.
5. 5. Assemble bowls: base of greens and quinoa, add chicken slices, feta, and vegetables.
6. 6. Serve or refrigerate for meal prep.

15. Instant Pot Ground Turkey Quinoa Bowls

Instant Pot Ground Turkey Quinoa Bowls is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT10M · Cook: PT20M · Total: PT30M · Yield: [‘6’, ‘6 servings’]

Instant Pot Ground Turkey Quinoa Bowls is a healthy 30-minute pressure cooker one-pot meal. It’s made with quinoa, ground meat, and veggies coated in a delicious flavored sauce inspired by Chinese takeout but healthy!

Ingredients

• 1 lb ground turkey (chicken or beef)
• 1 tbsp oil
• 1 tsp taco seasoning (low sodium)
• 1 tsp oregano (dried)
• 1 tsp salt
• Ground black pepper (to taste)
• 1 1/2 cups water
• 1 1/2 cups quinoa (uncooked)
• 1 large onion (chopped)
• 3 garlic cloves (grated (1 tbsp garlic powder))
• 1 bell pepper (finely chopped)
• 2 tbsp soy sauce
• 2 tbsp maple syrup or honey
• 2 cups green peas (frozen)
• 2 cups corn (frozen)
• 1/4 cup green onion (finely chopped)

Instructions

1. On Instant Pot, press Saute and wait until display says Hot. Takes 3-5 mins. Swirl oil to coat and add ground turkey. Cook until no longer pink or for about 5 minutes, constantly breaking into small pieces and stirring.
2. Add taco seasoning, oregano, salt, pepper and water. Stir to deglaze the bottom of the pot to avoid Burn.
3. Press Cancel, add quinoa and stir.
4. Add onion, garlic, bell pepper, soy sauce and maple syrup. Do not stir. Close the lid and move pressure valve to Sealing, and press Pressure Cook on Low for 12 minutes.
5. Release pressure using Quick Release method – turn pressure valve to Venting.
6. Add peas and corn, stir, close the lid and let quinoa and turkey dinner sit for 5 minutes. You can also thaw veggies before adding if you like very-very hot meal. Some readers have reported that. 🙂
7. Add green onion, stir and serve warm.

16. Chicken with Broccoli, Beets, and Farro Salad

Chicken with Broccoli, Beets and Farro Salad (Meal Prep) is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT20M · Cook: PT20M · Total: PT40M · Yield: [‘4’, ‘4 meal prep bowls’]

Chicken meal prep bowls with broccoli, beets, and farro salad are sweet, refreshing, and full of nutritional value! These meal prep bowls are high in protein and fiber!

Ingredients

• 4 skinless (boneless chicken breasts)
• 1 tsp garlic powder
• 1/2 tsp paprika
• 1 tsp ground cumin
• 1/4 tsp salt
• 1 tbsp extra-virgin olive oil
• 1/2 cup parsley leaves
• 2 garlic cloves
• 5 tbsp extra-virgin olive oil
• 1 tsp vinegar
• 1/2 tsp salt
• 1 red onion (sliced)
• 4 small red beets (cooked)
• 2 cups broccoli
• 8.5 oz cooked farro (250 g)
• 2 oranges (peeled and sliced)
• 1/2 tsp salt
• Fresh dill (chopped)

Instructions

1. Chicken
2. Combine garlic powder, paprika, cumin, and salt. Rub it over chicken. Add 1 tbsp of olive oil to a pan and cook for 6 minutes on each side until fully cooked. Let it cool down and cut the chicken into slices.
3. Salad
4. Slice red onion and peeled oranges. Cut the beets into wedges. Now, add broccoli into boiling water and let it cook for 6-8 minutes. Drain them before serving.
5. Combine beet wedges with cooked farro and add salt.
6. Dressing
7. Add parsley, garlic, olive oil, vinegar, and salt into a blender. Blend until smooth.
8. Meal Prep
9. Divide farro mixture and broccolini among 4 food containers. Top them up with onion, orange slices, and chicken. Drizzle with the dressing we’ve just made and sprinkle some chopped dill.

17. Green Veggie Bowl

Green Veggie Bowl is a practical addition to this collection, with a straightforward method and adaptable serving options.

Ingredients

• 1 cup quinoa or brown rice
• 2 cups broccoli florets
• 1 cup sugar snap peas or green beans
• 1 zucchini, sliced
• 1 avocado, sliced
• 2 cups baby spinach
• 2 tablespoons sesame seeds
• Dressing: Tahini-Lemon Dressing
• 3 tablespoons tahini
• 2 tablespoons lemon juice
• 2 tablespoons water
• 1 clove garlic, minced
• 1 tablespoon olive oil
• Salt and pepper

Instructions

1. 1. Cook quinoa or brown rice according to package directions.
2. 2. Steam broccoli and peas until just tender; sauté zucchini briefly until bright green.
3. 3. Assemble bowls with a base of greens, grain, and vegetables.
4. 4. Whisk dressing ingredients until smooth; adjust consistency with water if needed.
5. 5. Drizzle dressing over bowls and sprinkle sesame seeds.
6. 6. Serve.

18. Vegan Tofu Edamame Buddha Bowl

Tofu Edamame Buddha Bowls is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT15M · Cook: PT30M · Total: PT45M · Yield: [‘4’]

These delicious, colourful buddha bowls are packed with nutrition and full of flavour! Enjoy these yummy bowls for a healthy and protein-rich plant-based meal.

Ingredients

• 1 package firm or extra-firm tofu (approx. 350 g)
• 2 tablespoons low-sodium soy sauce or gluten-free tamari (30 ml )
• 2 teaspoons garlic powder
• 1 tbsp cornstarch
• 1 teaspoon black pepper
• 3 tablespoons almond butter (45 g )
• 2 tablespoons sweet chili sauce (30 g )
• 3 tablespoons low-sodium soy sauce or gluten-free tamari (45 ml )
• 1 teaspoon rice vinegar
• 1/4 cup light coconut milk (60 ml )
• 2 cups cooked shelled edamame (300 g )
• 5 cups roughly chopped red or green cabbage (approx. 500 g)
• 2 tsp olive oil
• salt and pepper
• 3 medium carrots (grated)
• 2 cups cooked brown or basmati rice

Instructions

1. Pre-heat the oven to 400 F.
2. If you don’t have cooked rice on hand, start preparing that now according to package instructions.
3. To make the tofu, cube and toss with the soy sauce or tamari, cornstarch, black pepper and garlic powder. Prepare a baking sheet by either lining it with parchment paper or a silicone baking mat or using some non-stick cooking spray. Place the cubed tofu on the tray and bake for 30 minutes, flipping once halfway through.
4. To make the roasted cabbage, place the sliced cabbage on a large baking tray or two small ones in one layer. Add 2 tsp oil and sprinkle with salt and pepper. Mix to coat. Roast in the oven for 20-40 minutes until starting to brown and crisp. This can go in the oven at the same time as the tofu.
5. If you don’t have cooked edamame on hand, get that going after you get the tofu and cabbage in the oven. Cook according to package instructions. It will only need a few minutes. Once cooked, set aside until you’re ready to assemble the bowls.
6. To make the sauce, whisk the sauce ingredients together in a jar or container or add to a jar with a lid and shake vigorously until smooth and creamy.
7. Divide the cooked rice, grated carrot, cabbage, tofu and edamame between 4 bowls or storage containers. Finish them off with the sauce and serve right away or store in the fridge for up to 4 days.

19. Mexican Cauliflower Burrito Bowl

Easy Vegetarian Veggie Burrito Bowls is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT10M · Cook: PT10M · Total: PT20M · Yield: [‘4’, ‘4 people’]

Veggie burrito bowls with cauliflower rice are the perfect healthy lunch option that can be quickly assembled to take on the go or eat at home! All the flavors and simple ingredients as a burrito served up in a bowl!

Ingredients

• 1 small red onion (diced small)
• 1 medium red or orange bell pepper (diced small)
• ½ jalapeno (deseeded and diced small)
• ½ cauliflower head (about 5 cups grated)
• 1 teaspoon grapeseed oil (sunflower or other neutral oil)
• 1 cup corn (fresh)
• 1 teaspoon fresh lime juice
• 2 tablespoons cilantro (chopped)
• Salt and freshly ground black pepper (to taste)
• 1 can vegetarian refried beans
• 2 tablespoons cilantro (chopped)
• 1 cup salsa
• 1 avocado (diced)
• ½ cup shredded cheese
• 4 cups lettuce leaves (torn)
• 1 cup cherry tomatoes (cut in half)
• sour cream and lime wedges (optional)

Instructions Prep veggies

1. Cut up the cauliflower into large chunks. Working in small batches, place the cauliflower in a food processor and pulse in short bursts until it’s in small pieces similar to rice.
2. Heat the oil in a large skillet. When hot, add the red onion, red bell pepper and jalapeno and cook until it is slightly softened,
3. Add the cauliflower and fresh, cook for 3-5 minutes or until it is heated and slightly tender. Don’t overcook it. When it is ready, stir in the lime juice and cilantro. Add salt and pepper to taste.
4. Heat the beans to add to the burrito bowl.

Assemble the bowls

1. Start with lettuce, followed by the cauliflower rice and refried beans. Add salsa, avocado, cheese and cherry tomatoes. Garnish with cilantro, sour cream and lime wedges if desired.

20. Teriyaki Chickpea Rice Bowl

Teriyaki Chickpea Rice Bowl is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT10M · Cook: PT15M · Total: PT25M · Yield: [‘4’]

The most addictive teriyaki chickpeas served over rice and stir fried veggies all topped with delicious ginger peanut sauce.

Ingredients

• ¼ cup tamari (60 mL)
• ¼ cup maple syrup (60 mL)
• 1 tbsp rice wine vinegar (15 mL)
• 1 tbsp mirin (15 mL)
• 1 tsp fresh ginger (grated)
• 2 cloves garlic (grated)
• ¼ cup water (60 mL)
• 2 tsp cornstarch
• 1 540 mL can chickpeas, drained and rinsed (approx. 2.5 cups)
• 1/3 cup green onions (thinly sliced)
• 1/4 cup all-natural peanut butter (60 g)
• 1 tbsp tamari (15 mL)
• 2 tsp fresh ginger (grated)
• 1 clove garlic (grated)
• 1 tbsp rice vinegar (15 mL)
• 2 tsp sesame oil (10 mL)
• 1 tbsp maple syrup (15 mL)
• 1 tsp sambal oelek or chili garlic paste (optional, for heat (5 mL))
• 2-5 tbsp warm water
• pinch of salt (if needed (omit if using salted peanut butter))
• 2 tsp sesame oil
• 2 cups snap peas (227 g)
• 2 carrot (peeled, then cut into matchsticks (300 g))
• 1 red bell pepper (thinly sliced (140 g))
• 1 tsp sesame seeds
• 3 cups cooked rice
• thinly sliced green onions (for topping)
• sesame seeds (for topping)

Instructions

1. If you don’t have cooked rice on hand, start cooking your choice of rice now according to package instructions. Recommended to use 1/2-1 cup cooked rice per bowl but you can adjust that to your preference/nutritional needs.
2. In a small bowl, combine tamari, maple syrup, vinegar, mirin, ginger and garlic.
3. In another small bowl, whisk together the water and cornstarch.
4. Use a small blender or mini food processor to blend all of the ingredients until smooth, or combine in a bowl and whisk until smooth. Start with 2 tbsp water and slowly add more until you reach your desired consistency. It should be thick and creamy but pourable.
5. In a large wok or skillet, heat 2 tsp sesame oil and 2 tbsp water over medium heat. When the pan is hot, add the carrots, snap peas and peppers. Season with salt and pepper. Cover and cook for 4 min. Uncover and cook for another 2-3 min, stirring occasionally, until tender-crisp.
6. In the same pan, heat 2 tsp oil over medium-high heat (you may not need extra oil after cooking the veggies). Add the chickpeas. Cook for 2-3 min, stirring occasionally until golden-brown. Add the teriyaki sauce and mix well to coat the chickpeas.
7. Stir the cornstarch slurry then add it to the pan. Cook for 3-4 min, stirring often, until thickened. Stir in green onions.
8. Divide rice between bowls.  Top with the veggies and chickpeas. Drizzle ginger-peanut sauce over top. Sprinkle with sesame seeds and green onions.

21. Red Kidney Bean Burger Bowls

Red Kidney Bean Burger Bowls (High Protein) is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT20M · Cook: PT14M · Total: PT154M · Yield: [‘4’, ‘4 meal prep bowls’]

These vegetarian burger bowls are so delicious. Red kidney bean burgers are easy to make and are full of flavors. With the addition of the vegetables, you’ll stay full for the day to come!

Ingredients

• 16 oz can red kidney beans (rinsed and drained)
• 1/2 red bell pepper
• 1/2 cup scallions (chopped)
• ½ cup parsley
• 4 cloves garlic (peeled)
• 1 large egg
• 1 tbsp cumin
• 1/2 tsp salt
• 1/2 tsp chilli powder
• 1/2 cup quick oats
• 1 large carrot (or 2 small carrots)
• 1 red onion
• 4 beets
• 2 cups radishes
• 2 avocados
• 4 cups arugula
• 2 cups cherry tomatoes
• ½ English cucumber
• 2 cups green peas (drained)
• 4 tbsp Caesar dressing

Instructions Burgers:

1. Drain red kidney beans, wash them and dry them as well as you can. You don‘t want them to be moist. Otherwise, the burgers will fall apart.
2. Mash the beans in a bowl until it forms a consistent paste.
3. Get a food processor and add bell pepper, scallions, parsley, garlic cloves, cumin, salt, and chilli powder to it. Pulse it. Then, add oats and an egg. Pulse it again.
4. Afterward, add in mashed red kidney beans and give it a pulse until one smooth texture.
5. Divide the mixture into 4 patties. If the patties are too wet, add more oats. Keep them on a flat surface with parchment paper on it. Then, freeze for 2 hours.
6. Heat up a skillet, lightly oil it, and cook these burgers patties for 7 minutes on each side.

Salad:

1. Grate carrots and beets. Slice red onion, avocados, cucumber, and cherry tomatoes. Cut radishes in halves. Drain your green peas.

Servings:

1. Divide vegetables equally into food containers. Top each bowl with black bean burger we‘ve just made and cover in Caesar dressing.

22. Vegetarian Rice Bowl with Chickpeas

Vegetarian Rice Bowl with Chickpeas is a practical addition to this collection, with a straightforward method and adaptable serving options.

Ingredients

• 1 cup brown rice
• 1 can chickpeas, drained
• 2 cups roasted vegetables (peppers, mushrooms, onions)
• 2 cups baby spinach
• 1 avocado, sliced
• 2 tablespoons olive oil
• 2 tablespoons lemon juice
• Salt and pepper to taste
• Optional: chopped cilantro for garnish

Instructions

1. 1. Cook brown rice according to package directions.
2. 2. Toss vegetables with a little oil, salt, and pepper; roast at 400°F (200°C) for 20–25 minutes until tender.
3. 3. Gently heat chickpeas in a skillet with a pinch of paprika or cumin for 3–4 minutes (optional).
4. 4. Assemble bowls: start with a bed of greens, add rice, chickpeas, roasted vegetables, and avocado.
5. 5. Drizzle with lemon-olive oil dressing and season to taste.
6. 6. Serve or refrigerate for meal prep.

23. Chicken Burrito Bowls

Chicken Burrito Bowls is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT15M · Cook: PT15M · Total: PT30M · Yield: [‘4’, ‘4 meal prep bowls’]

These healthy chicken burrito bowls are flavorful, nutritious, and delicious. Filled with Mexican flavors, they’re a perfect high protein lunch or meal prep to bring to work. Can be made in just 30 minutes!

Ingredients

• 2 cups arugula
• 1 cup grape tomatoes (halved)
• 7 ounce can corns (drained)
• 14 ounce can black beans (rinsed and drained)
• 1 lb chicken breasts
• 1/2 tsp salt
• 1/4 tsp black pepper
• 1 cup basmati rice
• 1.5 cups water
• 1 tsp paprika
• 1/2 tsp cumin
• 1/4-1/2 tsp cayenne (check notes)
• 1/4 tsp black pepper
• 4 tbsp Caesar dressing (use dairy-free option if dairy-free)

Instructions Chicken

1. Place chicken breasts at the bottom of a pot. Season with salt and black pepper. Cover the chicken with 1 inch of water.
2. Place the pot on the stove, bring to boil. Then, reduce the heat, and let it simmer until the chicken is fully cooked (no longer pink in the center) or reaches the temperature of 165 F. It will take around 15 minutes.
3. Remove the chicken from the water. Let it cool down before shredding.

Rice

1. Rinse your rice using a mesh strainer.
2. Place rice and water into a saucepan. Bring to simmer without the lid on, and once the surface is bubbling, place the lid and lower the heat. Cook for another 7 minutes. Now mix in paprika, cumin, cayenne, and black pepper. Cover the rice and cook for another 5 minutes. (Or just cook your rice according to instructions and mix in the spices 5 minutes before the rice is fully cooked).
3. Remove from the stove and rest for 10 minutes. Fluff before serving.

Meal Prep Assemble

1. Divide the cold ingredients, rice, and chicken between 4 food containers. Drizzle with Caesar dressing, especially the chicken to give it more flavor.

24. Salmon Meal Prep with Veggies

Salmon Meal Prep With Veggies is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT10M · Cook: PT30M · Total: PT40M · Yield: [‘2’, ‘2 meal prep bowls’]

A delicious high protein salmon meal prep with nutritious vegetables: sweet potatoes, cauliflower, and beets. These high protein meal prep bowls are gluten-free, dairy-free, paleo, and Whole30 diet-friendly.

Ingredients

• 1 lb salmon (450g)
• 1/2 sweet potato (250g)
• 2 cups of cauliflower (200g)
• 2 tbsp olive oil
• 1 tbsp soy sauce
• ½ tsp garlic powder
• ½ tsp ground ginger
• ½ tsp cumin
• ½ tsp paprika
• 1 cup cooked and diced beets (120g)
• 4 lemon wedges
• Parsley
• salt and pepper (to taste)

Instructions

1. Preheat the oven to 400F (200C). In a bowl, combine 1 tbsp olive oil, garlic, and ginger. Toss in the cauliflower to cover it with the mixture and spread it on one side of a large baking sheet.
2. In another bowl, combine 1 tbsp olive oil with cumin and paprika. Cut sweet potatoes into cubes, cover them in the mixture of oil, and spread them on the other side of the baking sheet. Roast in the oven for 25-30 minutes and stir midway.
3. Sprinkle salmon with salt and pepper. Add another tablespoon of olive oil to the frying pan, fry the salmon (skin up) for a minute and add soy sauce.
4. Cook the salmon for around 1-2 minutes and flip the salmon, so it’s skin down. Then, cook for another 3-5 minutes until the salmon is fully cooked.
5. Dice the beetroots and chop parsley. Divide salmon and vegetables between glass containers and top up with fresh parsley as well as lemon wedges.

25. Healthy Chicken Meal Prep Bowls

Healthy Chicken Meal Prep Bowls is a practical addition to this collection, with a straightforward method and adaptable serving options.

Ingredients

• 1.5 pounds chicken breasts, thinly sliced
• 1 tablespoon olive oil
• Zest and juice of 1 lemon
• 2 garlic cloves, minced
• 1 teaspoon dried oregano
• 1/2 teaspoon smoked paprika
• Salt and pepper
• 1 cup quinoa
• 2 cups roasted vegetables (carrots, broccoli, peppers)
• 2 cups mixed greens
• Dressing: 2 tablespoons olive oil, 1 tablespoon lemon juice, 1 teaspoon Dijon mustard, salt and pepper

Instructions

1. 1. Mix olive oil, lemon juice, garlic, oregano, paprika, salt, and pepper; marinate chicken for 15–20 minutes.
2. 2. Cook quinoa according to package directions.
3. 3. Sauté or grill chicken until cooked through; let rest, then slice.
4. 4. Roast or reheat vegetables if needed.
5. 5. Assemble bowls with greens, quinoa, vegetables, and chicken; drizzle with dressing.
6. 6. Serve or store for meal prep.

26. Mediterranean Buddha Bowl

Mediterranean Buddha Bowl is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT15M · Cook: PT15M · Total: PT30M · Yield: [‘4’, ‘4 people’]

These quick and easy to meal prep Mediterranean Buddha Bowls are perfect for meals on the go or packed lunches and full of plant based nutrition and bright flavor!

Ingredients

• 1 cup quinoa
• 2 cup low-sodium vegetable broth
• 1/4 cup olive oil
• 2 tablespoons lemon juice
• 2 teaspoons sesame seeds
• 1 teaspoon dried thyme leaves
• 1 teaspoon dried oregano leaves
• 1/2 teaspoon garlic powder
• 15.5oz can drained and rinsed garbanzo beans
• 4 cups arugula
• 1 1/2 cups quartered cucumber
• 1 cup diced tomato
• 1 cup sliced bell pepper
• 1/2 cup kalamata olives
• 1/2 cup crumbled low-fat feta cheese
• 1/2 cup hummus
• parsley (optional for garnish)

Instructions For the Quinoa

1. Bring a pot of vegetable broth to a boil. Add the quinoa, cover and lower the heat to a simmer. Cook for 15 minutes or until all the liquid is absorbed.
2. Whisk together the olive oil, lemon juice, sesame seeds, thyme, oregano and garlic powder. Pour over the cooked quinoa and mix well.

For the Bowl

1. Portion out the quinoa and arugula to the four salad bowls.
2. Add the rest of the toppings in sections on the bowl.
3. Top with hummus and garnish with parsley if desired.

27. Butternut Squash Buddha Bowl

Butternut Squash Buddha Bowls is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT15M · Cook: PT30M · Total: PT45M · Yield: [‘4’]

Butternut Squash Buddha Bowls feature arugula, quinoa, black beans, and apples in a tangy tahini lime dressing. Perfect for make-ahead meals!

Ingredients

• 3 cups butternut squash (peeled and cut in approximately 1-inch cubes)
• 1 Tablespoon extra virgin olive oil
• salt and pepper (to taste)
• ½ cup quinoa ((any color))
• 2 cups arugula ((or substitute baby spinach or kale))
• 1 15-ounce can black beans ((1½ cups), rinsed and drained)
• 1 apple (such as Honeycrisp, diced)
• ⅓ cup pumpkin seeds ((pepitas))
• ¼ cup tahini
• ¼ cup lime juice ((from approximately 2 limes))
• ¼ cup water ((use less for a thicker dressing))
• 1 clove garlic
• 1 Tablespoon pure maple syrup
• salt (to taste)

Instructions

1. Preheat the oven to 400°F.
2. Line a baking sheet with parchment paper. Add the butternut squash and drizzle with the olive oil and sprinkle with salt and pepper. Toss with you hands to evenly coat. Roast for 20 to 30 minutes until the squash is tender and lightly browned.
3. Meanwhile, prepare the quinoa according to the package directions. (See notes for Instant Pot directions.)
4. To make the Tahini Lime Dressing, blend all the dressing ingredients until very smooth using an immersion blender (recommended) or regular blender or whisk.
5. To make the Buddha Bowls, divide the arugula among four bowls. Add a quarter of the quinoa, black beans, butternut squash, and apple to each. Drizzle each bowl with Tahini Lime Dressing and top with a quarter of the pumpkin seeds. (The quinoa, black beans, and butternut squash can be served either warm or cold.)

28. Sriracha Baked Tofu Rice Bowls

Sriracha Tofu Rice Bowls is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT15M · Cook: PT35M · Total: PT50M · Yield: [‘4’]

These delicious and healthy Sriracha Baked Tofu Brown Rice Bowls are a vegan take on Poke bowls. They’re easy to make, customizable with your favourite whole grain and veggie swaps and the ingredients can be made ahead of time if you have a busy week ahead.

Ingredients

• 1 package extra-firm tofu (350-400 g)
• 2 tbsp sriracha sauce
• 2 tbsp soy sauce or gluten-free tamari
• 2 tsp garlic powder
• 2 tsp cornstarch (optional, helps crisp tofu)
• 1/4 cup soy sauce or gluten-free tamari
• 3 tbsp pure maple syrup
• 2 tbsp fresh lime juice (or orange juice)
• 2 tsp sesame oil
• 1 tsp sriracha
• big handful of greens per serving
• 2 cups cooked white or brown rice (1/2 cup per bowl)
• 2 cups cooked edamame (1/2 cup per bowl)
• 4 small carrots (peeled and grated or julienned)
• 1 avocado (sliced (1/4 per bowl))
• 8 tsp sesame seeds (approx. 2 tsp per bowl)

Instructions

1. Pre-heat oven to 400 degrees F.
2. Pat tofu dry then cut tofu into small cubes and toss with sriracha, soy sauce, cornstarch and garlic powder. Place on a baking sheet lined with parchment paper or a silicone baking mat. Bake for 25-35 minutes until golden brown and crispy.
3. While the tofu is baking, cook the rice and edamame according to package instructions. Keep in mind if you’re using brown rice, you may need up to 45 minutes to cook it so get that started before the tofu.
4. Whisk all the sauce ingredients together in a small dish or container.
5. Assemble the bowls by preparing 4 bowls or containers then adding a handful of greens to each. Divide the rice, edamame, carrot, tofu and avocado between the bowls. Top each with the sesame seeds, a drizzle of the sauce and more sriracha if desired.

29. Vegan Rice Bowl with Smoky Tempeh

Vegan Rice Bowl with Smoky Tempeh is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT30M · Cook: PT5M · Total: PT35M · Yield: [‘4’, ‘4 servings’]

This vegan rice bowl with smoky tempeh makes for a great hot dinner and cold lunch on the go. Easy to make, high in protein, and absolutely delicious!

Ingredients

• 2-3 cups cooked brown rice
• 2 avocados
• 1 cup baked tempeh
• 1 ½ cup shredded carrots
• ½ cup tahini buddha bowl dressing
• Salt and black pepper to taste
• 1 tablespoon black sesame seeds to garnish
• Microgreens to garnish (optional)

Instructions

1. Evenly distribute brown rice, carrots and tempeh between the bowls. Cut avocados in halves, pit them and slice through. Scoop the slices with a tablespoon and put ½ avocado in each bowl.
2. Drizzle with tahini buddha bowl dressing. Season with salt and black pepper to taste. Garnish with black sesame seeds and microgreens (optional). Enjoy!

30. Sweet Potato Quinoa Buddha Bowl

Vegan Sweet Potato Quinoa Buddha Bowl is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT15M · Cook: PT30M · Total: PT45M · Yield: [‘2’]

Packed with wholesome nutrition and flavor, this vegan buddha bowl is the perfect hearty vegan meal. Fresh kale, roasted sweet potatoes and chickpeas, quinoa, avocado, and a tangy lemon tahini dressing make this bowl truly delicious.

Ingredients

• 1 Sweet potato (peeled and chopped to 1/2 inch cubes)
• 1 1/2 tablespoon Olive oil (divided )
• 1 cup Cooked Quinoa
• 1 can Chickpeas (rinsed & drained, 15oz)
• 2 cups Kale leaves (de-stemmed and chopped)
• 1 Avocado (pitted and peeled, sliced)
• 1/2 Orange (sliced)
• 1/2 teaspoon Garlic powder (divided)
• 1/2 teaspoon Cumin powder
• 1/2 teaspoon Paprika
• Salt and Pepper
• 2 tablespoon Tahini paste
• 1 tablespoon Lemon juice
• 1/2 teaspoon Maple syrup
• 1 clove Garlic (minced)
• 2-3 tablespoon Water
• 1/4 teaspoon Salt (optional, adjust to taste)

Instructions

1. Preheat oven to 425°F. In a large baking tray, place the sweet potatoes on one side. Drizzle 1/2 tablespoon olive oil and add salt, pepper, and 1/4 teaspoon garlic powder. On the other side of the baking tray, add chickpeas. Drizzle 1/2 tablespoon olive oil and add salt, remaining garlic powder, cumin powder, and paprika. Mix well. Bake for 30-35 minutes until cooked through.
2. Cook quinoa according to package directions.
3. Place kale leaves in a large bowl and massage with 1/2 tablespoon olive oil.
4. Mix together all the dressing ingredients in a small mason jar.

Assemble the buddha bowls

1. Divide kale in two serving bowls.Divide cooked quinoa, brown & red rice into each bowl.Divide roasted sweet potatoes & chickpeas into each bowl.
2. Add avocado and orange slices on top. Drizzle with the lemon tahini dressing. Enjoy!

31. Chicken Burrito Bowls

Chicken Burrito Bowl is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT15M · Cook: PT240M · Total: PT255M · Yield: [‘6’, ‘6 servings’]

With Mexican shredded chicken, rice, and your favorite toppings these Chicken Burrito Bowls are an easy dinner or lunch to pull together any day of the week. Perfect for meal prep!

Ingredients

• 2 pounds boneless skinless chicken thighs (, excess fat removed)
• 1 ounce taco seasoning ((homemade or store-bought 1 ounce packet))
• 1/2 cup salsa
• 4 cups cooked white rice
• 1 cup black beans (, drained and rinsed)
• 2 cups shredded iceberg lettuce
• 1 cup shredded Mexican cheese
• 1 tomato (, diced)
• 1/2 cup guacamole
• 1/4 cup sour cream
• 1 lime (, cut into wedges, for serving)

Instructions

1. Coat a 6-quart slow cooker with nonstick cooking spray. Add the chicken and sprinkle the taco seasoning and salsa over the top.
2. Cover and cook for 4-6 hours on the low setting. (Mine is usually done at 4 hours, but it could take longer. Check for an internal temperature of 165 degrees. You don’t want to over-cook the chicken or it will be dry.)
3. Remove lid. Using two forks, shred the chicken into bite-size pieces.
4. Evenly divide the rice into 6 bowls. On top of the rice, evenly divide the chicken mixture.
5. Top the chicken with beans, lettuce, cheese, tomato, guacamole, and sour cream.
6. Served with some lime wedges and enjoy.

Save this collection for the next time you need practical meal inspiration. Start with the recipe that best matches your ingredients, then return to try the others throughout the week.