Meal Prep Week-Long Power Bowl (Printable)

Vibrant bowls with quinoa, roasted vegetables, beans, nuts and zesty tahini dressing for easy week-ahead meals.

# What You'll Need:

→ Grains

01 - 2.5 cups cooked quinoa, or 1 cup uncooked quinoa

→ 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, 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 lemon juice
19 - 2 tablespoons water
20 - 1 tablespoon maple syrup or honey
21 - 1 clove garlic, minced
22 - 0.25 teaspoon ground cumin
23 - Salt and black pepper to taste

# How to Make It:

01 - Preheat oven to 425 degrees Fahrenheit. Line a baking sheet with parchment paper.
02 - In a large bowl, toss diced sweet potato, broccoli florets, and chopped bell pepper with olive oil, sea salt, and black pepper until evenly coated. Spread vegetables in a single layer on the prepared baking sheet.
03 - Roast vegetables for 25 to 30 minutes, stirring halfway through cooking, until tender with caramelized edges. Remove from oven and allow to cool completely.
04 - Cook quinoa according to package instructions if using uncooked grain. Once cooked, spread on a plate to cool to room temperature.
05 - In a small mixing bowl, whisk together tahini, lemon juice, water, maple syrup, minced garlic, and ground cumin until smooth and creamy. Season with salt and black pepper to taste. Add additional water as needed to achieve desired consistency.
06 - Divide cooled quinoa equally among five meal prep containers, using 0.5 cup per container as the base layer. Top each with roasted vegetables, fresh tomato and cucumber mixture, chopped greens, and red onion slices. Add 0.33 cup black beans and 0.33 cup chickpeas to each bowl. Finish with chopped almonds, pumpkin seeds, and sunflower seeds.
07 - Drizzle tahini dressing over each bowl immediately before serving, or store dressing separately in a sealed container to maintain bowl texture during storage.

# Expert Tips:

01 -
  • You'll actually look forward to eating the same thing five days straight because it stays fresh and the flavors keep surprising you.
  • The whole prep happens in one hour, leaving you with zero stress about weeknight cooking and more time for things that matter.
  • One bowl gives you everything your body needs, which makes that afternoon energy slump practically impossible.
02 -
  • Store the dressing separately if you're keeping these bowls for more than a day—I learned this the hard way when my crispy vegetables turned soft and sad by Wednesday.
  • Cook your grains and beans ahead if you can, because that's what actually saves you time when you're building five bowls at once on a Sunday afternoon.
03 -
  • Prep your dressing in a separate container and only dress each bowl when you're about to eat it—this keeps everything crisp and prevents the greens from wilting prematurely.
  • Toast your seeds and nuts lightly in a dry pan for 2 minutes right before assembly if you want them to taste fresher and crunchier than store-bought roasted versions.
Go Back