Meal Prep Week-Long Power Bowl (Printable)

Nutritious make-ahead containers with quinoa, roasted vegetables, beans, and tahini dressing. Ready in one hour.

# What You’ll Need:

→ Grains

01 - 2 1/2 cups cooked quinoa (about 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 - 1/2 teaspoon sea salt
07 - 1/4 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 - 1/4 cup red onion, thinly sliced

→ Beans

12 - 1 1/2 cups cooked black beans or 1 can, rinsed and drained
13 - 1 1/2 cups cooked chickpeas or 1 can, rinsed and drained

→ Nuts and Seeds

14 - 1/4 cup roasted almonds, chopped
15 - 2 tablespoons pumpkin seeds
16 - 2 tablespoons sunflower seeds

→ Dressing

17 - 1/4 cup tahini
18 - 2 tablespoons fresh lemon juice
19 - 2 tablespoons water
20 - 1 tablespoon maple syrup
21 - 1 clove garlic, minced
22 - 1/4 teaspoon ground cumin
23 - Salt and black pepper to taste

# Directions:

01 - Preheat oven to 425°F. Line a baking sheet with parchment paper.
02 - Combine sweet potato, broccoli, and bell pepper in a mixing bowl. Drizzle with olive oil, sea salt, and black pepper. Toss until evenly coated and spread in a single layer on prepared baking sheet.
03 - Roast for 25 to 30 minutes, stirring halfway through, until vegetables are tender with caramelized edges. Transfer to a plate and allow to cool completely.
04 - If using uncooked quinoa, prepare according to package directions. Allow cooked quinoa to cool to room temperature.
05 - In a small mixing bowl, whisk together tahini, lemon juice, water, maple syrup, minced garlic, and cumin until smooth and creamy. Season with salt and pepper. Add additional water if needed to achieve desired consistency.
06 - Divide components into meal prep containers or serving bowls in layers: 1/2 cup quinoa, roasted vegetables, fresh tomatoes, cucumber, leafy greens and red onion, combined black beans and chickpeas. Top with chopped almonds, pumpkin seeds, and sunflower seeds.
07 - Drizzle each bowl with tahini dressing immediately before serving or pack dressing separately to maintain texture integrity during storage.

# Expert Advice:

01 -
  • Zero morning stress: Grab a bowl and go, no cooking required on busy days.
  • Tastes better as it sits: The flavors meld together throughout the week, getting more delicious each day.
  • Fully customizable: Swap vegetables with whatever's in season or what sounds good that week.
  • Packed with real nutrition: Every bite has protein, fiber, and healthy fats working together.
02 -
  • Store dressing separately: This is the difference between a crisp bowl on day four and a mushy disappointment—tahini dressing will soften everything if it sits for more than a few hours.
  • Chop vegetables consistently: Same-sized pieces cook and store evenly, and the bowl feels more composed and intentional when you eat it.
  • Let roasted vegetables cool completely: Warm vegetables will release steam into the container and make everything soggy by the next day.
03 -
  • Invest in quality meal prep containers: Glass ones with sealed lids keep food fresher longer and let you see what you have without opening every container.
  • Make the dressing fresh each week: Even though the bowls keep for five days, the dressing tastes brightest in the first two days, so whisk it up Monday morning rather than Sunday night.
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