Meal Prep Week-Long Power Bowl (Printable Version)

Nutritious make-ahead bowls with quinoa, roasted vegetables, beans, nuts, and tahini dressing for easy week-long meals.

# What You Need:

→ Grains

01 - 2.5 cups cooked quinoa (about 1 cup dry)

→ 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

→ 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 pepper to taste

# How-To Steps:

01 - Preheat oven to 425°F. Line a baking sheet with parchment paper.
02 - In a bowl, toss sweet potato, broccoli, and bell pepper with olive oil, sea salt, and black pepper. Spread evenly on the prepared baking sheet.
03 - Roast vegetables for 25 to 30 minutes, stirring halfway through cooking, until tender and lightly caramelized. Transfer to a separate container to cool.
04 - Prepare quinoa according to package directions if not pre-cooked. Allow to cool completely before assembly.
05 - In a small bowl, whisk together tahini, lemon juice, water, maple syrup, minced garlic, cumin, salt, and pepper until smooth and creamy. Adjust consistency with additional water if needed.
06 - In meal prep containers, layer each serving with 0.5 cup cooked quinoa, roasted vegetables, fresh tomatoes, cucumber, greens, and red onion, followed by 0.33 cup black beans and 0.33 cup chickpeas. Top with chopped almonds, pumpkin seeds, and sunflower seeds.
07 - Drizzle tahini dressing over each bowl immediately before serving, or pack separately to maintain optimal texture.

# Expert Advice:

01 -
  • You make it once and eat well for nearly a week without repetitive takeout or sad desk lunches.
  • Every ingredient pulls its weight—no filler, just real nutrition that actually keeps you satisfied until dinner.
  • It's flexible enough to work with whatever vegetables are on sale or growing in your garden.
02 -
  • Store dressing separately from the bowl—I learned this the hard way when everything turned soggy by Wednesday and I nearly threw the whole batch away.
  • Nuts and seeds go on at the very end, just before eating, or they surrender their crunch within hours and become soft and forgettable.
03 -
  • Roast your vegetables on a weekend morning when you have mental energy for prep, and suddenly the entire week feels manageable and nourished.
  • Make the dressing the night before so flavors deepen overnight—it's actually better on day two than day one, which means your midweek bowls taste better than your Monday ones.
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