Meal Prep Week-Long Power Bowl (Print Version)

Vibrant make-ahead bowl with quinoa, roasted vegetables, beans, nuts, seeds, and zesty tahini dressing for nutritious week-long meals.

# What You Need:

→ 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 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

# How To Make It:

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 cooking, until tender and lightly caramelized. Set aside to cool completely.
04 - Cook quinoa according to package instructions if not pre-cooked. Allow to cool before assembly.
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 - In meal prep containers or bowls, layer each serving starting with 0.5 cup cooked quinoa, followed by a portion of roasted vegetables and a mix of fresh tomatoes, cucumber, greens, and red onion.
07 - Add 0.33 cup black beans and 0.33 cup chickpeas to each bowl. Sprinkle with chopped almonds, pumpkin seeds, and sunflower seeds. Drizzle with tahini dressing immediately before serving or pack dressing separately.

# Expert Advice:

01 -
  • No more decision paralysis at lunchtime—grab a bowl and go, knowing you're eating something genuinely good for you.
  • The tahini dressing tastes indulgent enough to make you forget this is meal prep, not a restaurant dish.
  • Roasted vegetables get sweeter and more concentrated when they cool, making day four taste better than day one.
  • Five servings means you're actually set for the week without eating the same thing twice in a row.
02 -
  • Never dress these bowls immediately if you're storing them—the greens will wilt and the fresh vegetables will weep liquid all over your quinoa, turning it mushy by day three.
  • Roasted vegetables actually taste better cold, so don't rush them into the containers while they're still warm, or they'll release steam and soften everything around them.
  • Tahini dressing thickens as it sits, so make it slightly thinner than you think you want it—you can always add more water when you eat it.
03 -
  • Make your dressing the night before so the flavors have time to settle and meld—it tastes noticeably better than dressing made an hour prior.
  • If you're feeding multiple people, prep all your vegetables on the same sheet pan in batches rather than trying to fit everything at once, so they roast evenly and you're not fighting for oven space.
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