FORMULA: 12 Different Meal Prep Bowls in 1 Hour 🤯
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Recipes in this Video
10 recipes
vegetarianveganplant-baseddairy-freeegg-freegluten-freenut-freesoy-free
Ingredients
- ●1 cup quinoa
- ●2 cups vegetable broth
- ●1 cup black beans, drained and rinsed
- ●1 cup corn, frozen or canned
- ●1 red bell pepper, diced
- ●1 avocado, sliced
- ●1/2 cup cherry tomatoes, halved
- ●1/4 cup cilantro, chopped
- ●1 lime, juiced
- ●1 tsp cumin
- ●1 tsp chili powder
- ●Salt and pepper to taste
Instructions
- 1Rinse the quinoa under cold water to remove any bitterness.
- 2In a medium saucepan, combine the quinoa and vegetable broth. Bring to a boil, then reduce heat to low, cover, and simmer for about 15 minutes or until the quinoa is fluffy and the liquid is absorbed.
- 3While the quinoa is cooking, prepare the vegetables. Dice the red bell pepper, halve the cherry tomatoes, and chop the cilantro.
- 4In a large bowl, combine the cooked quinoa, black beans, corn, red bell pepper, and cherry tomatoes.
- 5Add the lime juice, cumin, chili powder, salt, and pepper to the bowl. Toss everything together until well mixed.
- 6Divide the quinoa mixture into meal prep containers.
- 7Top each bowl with sliced avocado and a sprinkle of chopped cilantro.
- 8Seal the containers and store them in the refrigerator for up to 5 days.
Equipment
medium saucepanlarge bowlmeal prep containers
Ingredients
- ●2 medium sweet potatoes, peeled and diced
- ●1 cup quinoa, rinsed
- ●2 cups vegetable broth
- ●1 can black beans, drained and rinsed
- ●1 cup corn, frozen or canned
- ●1 red bell pepper, diced
- ●1 avocado, sliced
- ●2 tbsp olive oil
- ●1 tsp cumin
- ●1 tsp paprika
- ●Salt and pepper to taste
- ●Fresh cilantro for garnish (optional)
Instructions
- 1Preheat the oven to 400°F (200°C).
- 2Toss the diced sweet potatoes with olive oil, cumin, paprika, salt, and pepper in a bowl.
- 3Spread the sweet potatoes on a baking sheet and roast for 25-30 minutes, or until tender and slightly caramelized.
- 4While the sweet potatoes are roasting, cook the quinoa. In a saucepan, combine the quinoa and vegetable broth. Bring to a boil, then reduce heat to low, cover, and simmer for 15 minutes or until the liquid is absorbed.
- 5Once the quinoa is cooked, fluff it with a fork and set aside.
- 6In meal prep containers, layer the cooked quinoa, roasted sweet potatoes, black beans, corn, and diced red bell pepper.
- 7Top each bowl with sliced avocado and garnish with fresh cilantro if desired.
- 8Store in the refrigerator for up to 5 days. Reheat before serving.
Equipment
Baking sheetSaucepanMeal prep containersMixing bowl
Ingredients
- ●2 cups cooked brown rice
- ●1 lb chicken breast, diced
- ●1 cup broccoli florets
- ●1 cup bell peppers, diced
- ●1 cup cherry tomatoes, halved
- ●1/4 cup olive oil
- ●2 tbsp soy sauce
- ●1 tsp garlic powder
- ●1 tsp onion powder
- ●1/2 tsp salt
- ●1/2 tsp black pepper
- ●1/2 tsp paprika
Instructions
- 1Preheat the oven to 400°F (200°C).
- 2In a large bowl, combine the diced chicken, olive oil, soy sauce, garlic powder, onion powder, salt, black pepper, and paprika. Mix well to coat the chicken evenly.
- 3Spread the chicken mixture on a baking sheet in a single layer.
- 4Roast the chicken in the preheated oven for 20-25 minutes, or until fully cooked and no longer pink in the center.
- 5While the chicken is roasting, steam the broccoli florets until tender, about 5-7 minutes.
- 6In a separate pan, sauté the bell peppers in a little olive oil until soft, about 5 minutes.
- 7Once the chicken is done, remove it from the oven and let it cool slightly.
- 8In meal prep containers, divide the cooked brown rice evenly among the containers.
- 9Top the rice with the roasted chicken, steamed broccoli, sautéed bell peppers, and cherry tomatoes.
Equipment
baking sheetlarge bowlsteamerpanmeal prep containers
vegetariangluten-freenut-freesoy-free
Ingredients
- ●1 cup cooked chickpeas
- ●1 cup cooked quinoa
- ●1 cup steamed broccoli
- ●1/2 cup diced bell peppers
- ●1/2 cup cherry tomatoes, halved
- ●1/4 cup diced red onion
- ●1/4 cup feta cheese, crumbled (optional)
- ●2 tbsp olive oil
- ●1 tbsp lemon juice
- ●1 tsp garlic powder
- ●1/2 tsp salt
- ●1/4 tsp black pepper
- ●1/4 tsp paprika
Instructions
- 1In a large bowl, combine the cooked chickpeas, cooked quinoa, steamed broccoli, diced bell peppers, cherry tomatoes, and diced red onion.
- 2In a small bowl, whisk together the olive oil, lemon juice, garlic powder, salt, black pepper, and paprika to create the dressing.
- 3Pour the dressing over the chickpea mixture and toss until everything is well coated.
- 4If using, sprinkle the crumbled feta cheese on top and gently mix it in.
- 5Divide the mixture into meal prep containers for easy storage.
- 6Seal the containers and refrigerate for up to 5 days.
- 7When ready to eat, you can enjoy it cold or heat it in the microwave for a minute or two.
- 8Garnish with additional lemon juice or fresh herbs if desired before serving.
Equipment
large bowlsmall bowlwhiskmeal prep containers
Ingredients
- ●1 cup plain yogurt
- ●1/4 cup fresh dill, chopped
- ●1 lemon, juiced
- ●1 tsp lemon zest
- ●1/2 tsp garlic powder
- ●1/2 tsp salt
- ●1/4 tsp black pepper
Instructions
- 1In a mixing bowl, combine the plain yogurt and fresh dill.
- 2Add the lemon juice and lemon zest to the bowl.
- 3Sprinkle in the garlic powder, salt, and black pepper.
- 4Stir all the ingredients together until well combined.
- 5Taste and adjust seasoning if necessary, adding more salt or lemon juice as desired.
- 6Cover the bowl with plastic wrap and refrigerate for at least 30 minutes to allow the flavors to meld.
- 7Serve chilled as a dip or sauce for grilled meats, vegetables, or as a salad dressing.
Equipment
mixing bowlwhiskplastic wrap
Originating in Japan, Teriyaki sauce is a sweet and savory glaze traditionally used in grilling meats. The name 'teriyaki' refers to the cooking technique of grilling, while the sauce itself highlights the balance of umami from soy sauce and sweetness from sugar. Today, Teriyaki sauce is popular worldwide, often used in various dishes beyond its original context, including stir-fries and marinades.
Ingredients
- ●soy sauce
- ●mirin
- ●sugar
- ●sake
- ●ginger
- ●garlic
- ●cornstarch
- ●water
Instructions
- 1Combine soy sauce, mirin, sugar, and sake in a saucepan.
- 2Grate ginger and garlic, then add to the saucepan.
- 3Heat the mixture over medium heat, stirring until sugar dissolves.
- 4Simmer for 5-7 minutes to blend flavors.
- 5Mix cornstarch with water in a small bowl until smooth.
- 6Add the cornstarch mixture to the saucepan, stirring constantly.
- 7Cook for another 2-3 minutes until the sauce thickens.
- 8Remove from heat and let cool before using.
Ingredient Alternatives
mirin
Healthier: rice vinegar + sugar
Cheaper: white wine + sugar
Rice vinegar + sugar mimics the sweetness and acidity of mirin.
sake
Healthier: white grape juice
Cheaper: dry sherry
White grape juice provides sweetness without alcohol.
sugar
Healthier: honey
Cheaper: brown sugar
Honey adds a unique flavor while being a natural sweetener.
cornstarch
Healthier: arrowroot powder
Cheaper: flour
Arrowroot powder thickens without altering flavor.
Techniques
mixingsimmering
Equipment
saucepanwhiskmeasuring cupsgrater
Contains Alcoholsoy
Also Known As
Teriyaki GlazeTeriyaki Marinade
vegetariangluten-freedairy-free
Ingredients
- ●2 cups mixed vegetables (bell peppers, zucchini, carrots, and broccoli)
- ●2 tbsp olive oil
- ●1 tsp garlic powder
- ●1 tsp onion powder
- ●1/2 tsp salt
- ●1/2 tsp black pepper
- ●1/2 tsp paprika
- ●1/4 tsp cayenne pepper (optional)
- ●1 cup cooked quinoa
- ●1/4 cup feta cheese (optional)
- ●2 tbsp fresh parsley, chopped
Instructions
- 1Preheat the oven to 425°F (220°C).
- 2Wash and chop the mixed vegetables into bite-sized pieces.
- 3In a large bowl, combine the chopped vegetables with olive oil, garlic powder, onion powder, salt, black pepper, paprika, and cayenne pepper (if using).
- 4Toss the vegetables until they are evenly coated with the oil and spices.
- 5Spread the seasoned vegetables in a single layer on a baking sheet.
- 6Roast the vegetables in the preheated oven for 20-25 minutes, or until they are tender and slightly caramelized, stirring halfway through.
- 7While the vegetables are roasting, prepare the quinoa according to package instructions.
- 8Once the vegetables are done, remove them from the oven and let them cool slightly.
- 9In serving bowls, layer the cooked quinoa and roasted vegetables.
- 10Top with feta cheese (if using) and sprinkle with fresh parsley before serving.
Equipment
baking sheetlarge bowlpot for quinoaserving bowls
🌶️🌶️🌶️Low
Ingredients
- ●4 boneless, skinless chicken breasts
- ●1 cup salsa
- ●1 tablespoon olive oil
- ●1 teaspoon garlic powder
- ●1 teaspoon cumin
- ●1/2 teaspoon salt
- ●1/2 teaspoon black pepper
- ●1/2 cup shredded cheese (optional)
- ●Fresh cilantro for garnish (optional)
Instructions
- 1Preheat the oven to 375°F (190°C).
- 2In a large skillet, heat the olive oil over medium heat.
- 3Season the chicken breasts with garlic powder, cumin, salt, and black pepper.
- 4Sear the chicken breasts in the skillet for about 3-4 minutes on each side until golden brown.
- 5Transfer the seared chicken to a baking dish.
- 6Pour the salsa over the chicken breasts, ensuring they are well coated.
- 7If using, sprinkle shredded cheese on top of the salsa.
- 8Cover the baking dish with aluminum foil and bake in the preheated oven for 25-30 minutes.
- 9Remove the foil and bake for an additional 10 minutes to allow the cheese to melt and bubble.
- 10Once cooked through, remove from the oven and let it rest for a few minutes.
- 11Garnish with fresh cilantro before serving.
Equipment
SkilletBaking dishAluminum foil
Ingredients
- ●4 boneless, skinless chicken breasts
- ●1/2 cup soy sauce
- ●1/4 cup brown sugar
- ●1/4 cup honey
- ●2 tablespoons rice vinegar
- ●2 cloves garlic, minced
- ●1 teaspoon fresh ginger, grated
- ●1 tablespoon cornstarch
- ●2 tablespoons water
- ●1 tablespoon sesame oil
- ●1 tablespoon sesame seeds (for garnish)
- ●2 green onions, chopped (for garnish)
Instructions
- 1In a bowl, whisk together soy sauce, brown sugar, honey, rice vinegar, garlic, and ginger to create the teriyaki sauce.
- 2In a large skillet, heat sesame oil over medium heat.
- 3Add the chicken breasts to the skillet and cook for about 5-7 minutes on each side, or until fully cooked and no longer pink in the center.
- 4Remove the chicken from the skillet and set aside on a plate.
- 5In the same skillet, pour in the teriyaki sauce and bring to a simmer.
- 6In a small bowl, mix cornstarch and water to create a slurry, then add it to the simmering sauce to thicken it.
- 7Stir the sauce for a few minutes until it thickens to your desired consistency.
- 8Return the chicken to the skillet, coating it with the teriyaki sauce.
- 9Cook for an additional 2-3 minutes to heat the chicken through and allow it to absorb the flavors.
- 10Serve the chicken garnished with sesame seeds and chopped green onions.
Equipment
large skilletmixing bowlwhisksmall bowl
Ingredients
- ●2 cups canned chickpeas, drained and rinsed
- ●1/4 cup teriyaki sauce
- ●1 tablespoon olive oil
- ●1 teaspoon minced garlic
- ●1 teaspoon minced ginger
- ●1/2 cup chopped green onions
- ●1 tablespoon sesame seeds
- ●1/2 teaspoon black pepper
- ●1/2 teaspoon salt
Instructions
- 1Heat olive oil in a large skillet over medium heat.
- 2Add minced garlic and ginger, sauté for 1-2 minutes until fragrant.
- 3Add the drained chickpeas to the skillet and stir to combine with the garlic and ginger.
- 4Pour the teriyaki sauce over the chickpeas and stir well to coat evenly.
- 5Cook for about 5-7 minutes, stirring occasionally, until the chickpeas are heated through.
- 6Season with black pepper and salt to taste.
- 7Remove from heat and stir in chopped green onions and sesame seeds.
- 8Serve warm as a side dish or over rice as a main dish.
Equipment
large skilletspatulameasuring cupsmeasuring spoons
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