Healthy Meal-Prep Colour Bowls

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

I started making these meal-prep bowls when I wanted healthy lunches that didn't get boring. Layering the vegetables and protein over quinoa creates a beautiful bowl that makes me excited to eat healthy every day.

Ingredients

• Quinoa: 1 cup (180 g), rinsed
• Water: 2 cups (480 ml)
• Salt: 1/2 teaspoon
• Chicken breasts: 2 large (about 400 g), boneless and skinless
• Olive oil: 1 tablespoon
• 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 and cooked
• Cucumber: 1 small, sliced
• Extra-virgin olive oil: 3 tablespoons
• Lemon juice: 2 tablespoons
• Dijon mustard: 1 teaspoon
• Honey: 1 teaspoon (or maple syrup for vegan)
• Pumpkin seeds: 2 tablespoons, toasted
• Fresh parsley: 1 tablespoon, chopped

Instructions

Toast bread, bagels, and sourdough evenly for breakfast, sandwiches, and quick meal prep.

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Cook the quinoa:

In a saucepan, combine quinoa, water, and 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 bowl until mixed.

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 separate layers on top of the grains.

Dress and garnish:

Drizzle with dressing, or pack dressing separately. Garnish with pumpkin seeds and parsley.

Store:

Store covered in the refrigerator for up to 4 days.

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My kids especially love helping layer the ingredients in their bowls. It has become a fun Sunday tradition to see who makes the most colorful combo.

Meal-Prep Success Tips

Pack the dressing separately to prevent soggy veggies. Add avocado or lime just before eating for extra flavor.

Allergen & Nutrition Info

Contains soy (edamame) and mustard (Dijon mustard). Each serving: 385 calories, 15 g fat, 35 g carbohydrates, 30 g protein.

Serving Suggestions

Try swapping the chicken for tofu or chickpeas for a vegan bowl. Garnish with radishes and a wedge of lime for extra brightness.

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Keep spatulas, spoons, and cooking tools organized and within reach while preparing meals.

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Enjoy a simple and healthy lunch that stays beautiful and tasty all week long. These meal-prep bowls make eating well both easy and delicious!

Recipe Questions & Answers

→ How can I make this vegetarian?

Swap the chicken for grilled tofu, chickpeas, or your favorite plant-based protein for a vegetarian option.

→ Can I use different grains?

Brown rice, farro, or couscous are great alternatives to quinoa and pair well with colorful vegetables.

→ Is the meal suitable for gluten-free diets?

Yes, the bowl is naturally gluten-free when prepared with quinoa and verified ingredients.

→ How long can I store these bowls?

Keep assembled bowls refrigerated in airtight containers for up to four days. Add avocado just before serving.

→ What vegetables add extra crunch?

Thinly sliced radishes or bell peppers deliver a refreshing crunch and enhance colorful presentation.

→ Is the dressing vegan friendly?

Replace honey with maple syrup to make the dressing vegan and suitable for plant-based bowls.