Meal Prep Week-Long Power Bowl (Printable Version)

Nourishing make-ahead bowls with quinoa, roasted vegetables, beans, nuts, seeds, and creamy tahini dressing.

# Ingredient List:

→ 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

→ 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 & 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 It:

01 - Preheat oven to 425°F. Line a baking sheet with parchment paper.
02 - In a mixing bowl, toss diced sweet potato, broccoli florets, and chopped bell pepper with olive oil, sea salt, and black pepper. Spread vegetables evenly across the prepared baking sheet.
03 - Roast for 25 to 30 minutes, stirring halfway through cooking, until vegetables are tender and lightly caramelized. Transfer to a plate and allow to cool completely.
04 - If not using pre-cooked quinoa, prepare according to package instructions. Allow to cool to room temperature before assembly.
05 - In a small bowl, whisk together tahini, lemon juice, water, maple syrup, minced garlic, and cumin until smooth and creamy. Season with salt and pepper to taste. Add additional water if a thinner consistency is desired.
06 - In meal prep containers or bowls, layer each serving with 0.5 cup quinoa, a portion of roasted vegetables, fresh tomatoes, cucumber, greens and red onion, then 0.33 cup black beans and 0.33 cup chickpeas. Top with chopped almonds, pumpkin seeds, and sunflower seeds.
07 - Drizzle each bowl with tahini dressing immediately before serving, or pack dressing separately in a sealed container to maintain optimal texture throughout the week.

# Expert Tips:

01 -
  • Five days of real food waiting in your fridge means no excuses to grab something less nourishing when hunger strikes.
  • Every element tastes intentional and alive, from the caramelized sweetness of roasted potatoes to the bright pop of fresh tomatoes.
  • Building these bowls becomes weirdly meditative, like solving a delicious puzzle where everything belongs.
02 -
  • Pack the dressing separately if you're storing these bowls—I learned this the hard way when my Wednesday bowl had turned into mush.
  • Keeping fresh vegetables in a different section from the dressed components extends the week's freshness by at least two days.
03 -
  • Roast your vegetables on Sunday while the oven's already hot from cooking something else—prep momentum compounds and suddenly you've built the whole week.
  • The tahini dressing is thick enough to use as a spread on toast, so make extra and keep it in a jar for spontaneous meals.
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