Healthy Meal-Prep Visual Layers (Printer View)
Colourful layered bowls with grains, chicken, veggies, and dressing. Simple prep, packed with nutrition.
# 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
# Method:
01 - In a medium saucepan, combine quinoa, water, and salt. Bring to a boil, 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 the chicken breasts with olive oil, smoked paprika, garlic powder, salt, and black pepper. Cook on a grill pan or frying pan over medium heat for 6 to 7 minutes per side until juices run clear. Rest for 5 minutes, then slice thinly.
03 - While the quinoa and chicken cook, chop and slice all vegetables as directed.
04 - Whisk together extra-virgin olive oil, lemon juice, Dijon mustard, honey or maple syrup, salt, and black pepper in a mixing bowl until fully emulsified.
05 - Divide the quinoa evenly into 4 meal-prep containers. Layer sliced chicken, cherry tomatoes, shredded cabbage, julienned carrot, bell pepper, spinach, edamame, and cucumber on top for a visually appealing presentation.
06 - Drizzle with the dressing or pack it separately to keep ingredients fresh. Sprinkle each serving with toasted pumpkin seeds and chopped parsley.
07 - Seal containers and refrigerate for up to 4 days.
# Expert Advice:
01 -
- Simple meal-prep for busy days
- Full of fresh flavors and eye-catching colors
02 -
- Can substitute chicken with tofu or chickpeas for a vegan bowl
- Check pumpkin seeds for nut-free processing if allergies
03 -
- Add avocado right before serving for extra creaminess
- Include a wedge of lime with each bowl for a burst of citrus flavor