Healthy Meal-Prep Visual Layers

A vibrant, nutrient-packed meal featuring colorful vegetables, wholesome grains, lean protein, and a zesty dressing, designed for easy meal-prep and beautiful presentation.

The first time I made these meal-prep bowls, my kitchen was filled with the lively colors of fresh produce. Each bowl came together with ease, making weekday lunches both tasty and satisfying.

Ingredients

• Quinoa: 1 cup (180 g), rinsed
• Water: 2 cups (480 ml)
• Salt: 1/2 teaspoon
• Chicken breasts: 2 large (about 400 g), boneless & skinless
• Olive oil: 1 tablespoon (plus 3 tablespoons for dressing)
• Smoked paprika: 1/2 teaspoon
• Garlic powder: 1/2 teaspoon
• Black pepper: To taste
• Cherry tomatoes: 1 cup (120 g), halved
• Purple cabbage: 1 cup (120 g), shredded
• Carrot: 1 large, julienned
• Yellow bell pepper: 1, sliced
• Baby spinach: 1 cup (100 g)
• Edamame: 1/2 cup (70 g), shelled, cooked
• Cucumber: 1 small, sliced
• Lemon juice: 2 tablespoons
• Dijon mustard: 1 teaspoon
• Honey: 1 teaspoon (or maple syrup for vegan option)
• Pumpkin seeds: 2 tablespoons toasted
• Fresh parsley: 1 tablespoon chopped

Instructions

Cook the quinoa:

In a saucepan, combine quinoa, water, and 1/2 teaspoon salt. Bring to a boil, then reduce heat to low, cover, and simmer for 15 minutes. Remove from heat and let stand for 5 minutes. Fluff with a fork.

Prepare the chicken:

Rub chicken breasts with olive oil, smoked paprika, garlic powder, salt, and pepper. Grill or pan-sear over medium heat for 6 minutes per side, or until cooked through. Let rest for 5 minutes, then slice thinly.

Prepare vegetables:

While grains and chicken cook, chop all vegetables as directed.

Make the dressing:

Whisk olive oil, lemon juice, Dijon mustard, honey, salt, and pepper in a small bowl until emulsified.

Assemble the bowls:

Divide quinoa evenly among 4 meal-prep containers. Arrange sliced chicken, cherry tomatoes, purple cabbage, carrot, bell pepper, spinach, edamame, and cucumber in colorful, separate layers on top of the grains.

Finish and store:

Drizzle with dressing, or pack dressing separately for freshness. Garnish with pumpkin seeds and parsley. Store in the refrigerator for up to 4 days.

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On weekends, my family loves putting these bowls together, layering their favorites and customizing toppings. It's fun seeing everyone's unique colour combinations!

Required Tools

You'll need a medium saucepan, frying pan or grill pan, sharp knife, cutting board, whisk, mixing bowl, and meal-prep containers for easy preparation and storage.

Allergen Information

Contains soy and mustard. For nut allergies, make sure pumpkin seeds are processed in a nut-free facility. Always check ingredient labels for hidden allergens.

Nutritional Information

Per serving: 385 calories, 15 g total fat, 35 g carbohydrates, 30 g protein.

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With these meal-prep bowls, nutritious lunches are just a few steps away. Enjoy the colourful layers and fresh flavours all week long.

Recipe Questions

→ How do you keep the layers crisp and colorful?

Keep vegetables raw and separate from the grains until serving. Store the dressing apart to preserve freshness and crunch.

→ Can I substitute the chicken with a plant-based option?

Yes, grilled tofu or chickpeas make excellent high-protein alternatives and maintain the bowl's heartiness.

→ What grains work best as a base?

Quinoa offers protein and a nutty flavor, but brown rice or farro are great options for variety and texture.

→ How long do the bowls stay fresh in the fridge?

Properly stored, the assembled bowls will stay fresh for up to four days. Keep dressing separate for the best results.

→ What garnishes add extra flavor and crunch?

Pumpkin seeds, parsley, sliced radishes, or a wedge of lime provide vibrant flavor, texture, and visual appeal.

→ Are there allergy considerations to note?

Check for soy in edamame and mustard in the dressing. Ensure pumpkin seeds are processed in a nut-free facility if needed.