Healthy Meal-Prep Visual Layers (Print Version)
Wholesome bowls feature quinoa, lean chicken, vibrant veggies, and zesty dressing, perfect for layered meal-prep.
# What You’ll Need:
→ Grains & Base
01 - 1 cup quinoa, rinsed
02 - 2 cups water
03 - 1/2 teaspoon salt
→ Protein
04 - 2 large chicken breasts (about 14 oz), boneless and skinless
05 - 1 tablespoon olive oil
06 - 1/2 teaspoon smoked paprika
07 - 1/2 teaspoon garlic powder
08 - Salt to taste
09 - Black pepper to taste
→ Vegetables
10 - 1 cup cherry tomatoes, halved
11 - 1 cup shredded purple cabbage
12 - 1 large carrot, julienned
13 - 1 yellow bell pepper, sliced
14 - 1 cup baby spinach
15 - 1/2 cup edamame, shelled and cooked
16 - 1 small cucumber, sliced
→ Dressing
17 - 3 tablespoons extra-virgin olive oil
18 - 2 tablespoons lemon juice
19 - 1 teaspoon Dijon mustard
20 - 1 teaspoon honey or maple syrup
21 - Salt to taste
22 - Black pepper to taste
→ Garnish
23 - 2 tablespoons toasted pumpkin seeds
24 - 1 tablespoon chopped fresh parsley
# How to Make It:
01 - Combine quinoa, water, and salt in a medium saucepan. Bring to a boil, then reduce heat to low, cover, and simmer for 15 minutes. Remove from heat and allow to stand for 5 minutes. Fluff quinoa with a fork.
02 - Rub chicken breasts with olive oil, smoked paprika, garlic powder, salt, and pepper. Grill or sauté in a frying pan over medium heat for 6 to 7 minutes per side until cooked through. Let rest for 5 minutes and slice thinly.
03 - While quinoa and chicken cook, chop all vegetables as directed: halve cherry tomatoes, shred cabbage, julienne carrot, slice bell pepper and cucumber.
04 - In a mixing bowl, whisk together extra-virgin olive oil, lemon juice, Dijon mustard, honey or maple syrup, salt, and black pepper until fully mixed and emulsified.
05 - Evenly divide cooked quinoa among 4 meal-prep containers. Arrange sliced chicken, cherry tomatoes, purple cabbage, carrot, yellow bell pepper, spinach, edamame, and cucumber on top in distinct layers.
06 - Drizzle bowls with dressing or pack dressing separately to keep fresh. Top each bowl with toasted pumpkin seeds and chopped parsley.
07 - Seal containers and store in the refrigerator for up to 4 days.
# Additional Tips::
01 -
- Striking visual layers and color pops make eating a joy.
- Easy to customize for different dietary needs or flavor profiles.
02 -
- Edamame and Dijon mustard may contain allergens: soy and mustard.
- These bowls are gluten-free, dairy-free, and packed with protein.
03 -
- Prep and slice veggies ahead for quick weekday assembly.
- Pack dressing separately to keep layers crisp and fresh.