Week-Long Power Bowl (Printable Version)

Nutritious make-ahead bowls packed with roasted veggies, quinoa, beans, and zesty tahini dressing for easy weekday meals.

# What You'll Need:

→ Grains

01 - 2.5 cups cooked quinoa (approximately 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 - 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

→ Legumes

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 and Seeds

14 - 0.25 cup roasted almonds, chopped
15 - 2 tablespoons pumpkin seeds
16 - 2 tablespoons sunflower seeds

→ Tahini 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

# Directions:

01 - Preheat oven to 425°F. Line a baking sheet with parchment paper.
02 - In a mixing bowl, toss diced sweet potato, broccoli florets, and chopped bell pepper with olive oil, sea salt, and black pepper. Spread mixture evenly across prepared baking sheet.
03 - Roast for 25 to 30 minutes, stirring halfway through cooking, until vegetables are tender and lightly caramelized. Transfer to a clean surface 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, ground cumin, salt, and pepper until smooth and creamy. Adjust consistency with additional water if needed.
06 - Divide cooled quinoa evenly among meal prep containers, using 0.5 cup per serving. Layer each container with roasted vegetables, fresh tomatoes, cucumber, chopped greens, red onion, black beans, and chickpeas in balanced portions.
07 - Sprinkle each assembled bowl with chopped almonds, pumpkin seeds, and sunflower seeds. Drizzle tahini dressing just before serving, or store dressing separately in sealed containers for optimal texture preservation during refrigeration.

# Expert Suggestions:

01 -
  • You cook once and eat well for five days without repeating the same boring lunch.
  • Every bite gives you protein, fiber, and actual vegetables that taste good cold or reheated.
  • The components stay fresh and exciting because you build each bowl to your mood that day.
  • It saves money, reduces waste, and frees up mental space during the week.
02 -
  • Do not crowd the baking sheet or your vegetables will steam and turn mushy instead of getting those crispy caramelized edges.
  • Store dressing separately in small containers or jars, mixing it in too early makes everything soggy by day three.
  • Let roasted vegetables cool completely before packing them with greens, or the heat will wilt your spinach into sad little clumps.
03 -
  • Roast your vegetables on the highest oven rack for the best caramelization, and do not skip the halfway stir or you will end up with burnt broccoli and pale sweet potatoes.
  • Make a double batch of dressing and keep it in a jar, it lasts two weeks and works on salads, grain bowls, or as a veggie dip.
  • If your quinoa tastes bitter, you probably did not rinse it well enough, run it under cold water in a fine mesh strainer until the water runs clear.
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