Healthy Meal-Prep Colour Layers (Print Version)
Layered bowls mix colorful veggies, grains, and protein for convenient, vibrant meal prep and lively flavors.
# Components:
→ Grains & Base
01 - 1 cup quinoa, rinsed
02 - 2 cups water
03 - 1/2 teaspoon salt
→ Protein
04 - 2 large chicken breasts, boneless and skinless
05 - 1 tablespoon olive oil
06 - 1/2 teaspoon smoked paprika
07 - 1/2 teaspoon garlic powder
08 - Salt and black pepper, to taste
→ Vegetables
09 - 1 cup cherry tomatoes, halved
10 - 1 cup shredded purple cabbage
11 - 1 large carrot, julienned
12 - 1 yellow bell pepper, sliced
13 - 1 cup baby spinach
14 - 1/2 cup edamame, shelled and cooked
15 - 1 small cucumber, sliced
→ Dressing
16 - 3 tablespoons extra-virgin olive oil
17 - 2 tablespoons lemon juice
18 - 1 teaspoon Dijon mustard
19 - 1 teaspoon honey or maple syrup
20 - Salt and black pepper, to taste
→ Garnish
21 - 2 tablespoons toasted pumpkin seeds
22 - 1 tablespoon chopped fresh parsley
# Directions:
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 let stand for 5 minutes. Fluff with a fork.
02 - Rub chicken breasts with olive oil, smoked paprika, garlic powder, salt, and black pepper. Grill or pan-sear over medium heat for 6 to 7 minutes per side, until cooked through. Let rest for 5 minutes, then slice thinly.
03 - While quinoa and chicken cook, chop and prepare all vegetables as specified.
04 - Whisk together extra-virgin olive oil, lemon juice, Dijon mustard, honey or maple syrup, salt, and pepper in a mixing bowl until thoroughly combined and emulsified.
05 - Divide cooked quinoa evenly among four meal-prep containers. Top each with sliced chicken, cherry tomatoes, purple cabbage, julienned carrot, bell pepper, spinach, edamame, and cucumber arranged in vibrant layers.
06 - Drizzle each bowl with dressing, or pack the dressing separately for optimal freshness. Finish with pumpkin seeds and chopped parsley.
07 - Seal containers and store in the refrigerator for up to 4 days.
# Expert Advice:
01 -
- Stunning color pops for visual appeal
- Meal-prep friendly and quick to assemble
02 -
- Substitute chicken with grilled tofu or chickpeas for a vegan version
- Toasted pumpkin seeds add crunch and extra nutrients
03 -
- Add avocado just before serving for extra creaminess
- Pack dressing separately to keep vegetables crisp