15 Healthy Bowl Meal Prep Recipes
1. Mediterranean Bowl
Ingredients:
1/2 cup cooked quinoa
1/2 cup grilled chicken breast, diced
1/4 cup cherry tomatoes, halved
1/4 cup cucumber, diced
1/4 cup red onion, thinly sliced
5 Kalamata olives, halved
2 tbsp crumbled feta cheese
2 tbsp hummus
1 tbsp olive oil
1 tsp lemon juice
Salt and pepper to taste
Instructions:
Layer the quinoa at the base of a bowl.
Arrange grilled chicken, cherry tomatoes, cucumber, red onion, and olives on top.
Sprinkle with crumbled feta cheese.
Add a dollop of hummus.
Drizzle olive oil and lemon juice over the bowl.
Season with salt and pepper before serving.
2. Mexican Burrito Bowl
Ingredients:
1/2 cup cooked brown rice
1/3 cup black beans, drained and rinsed
1/4 cup corn kernels (fresh or canned)
1/2 cup grilled chicken breast, diced
1/4 cup diced tomatoes
1/4 avocado, sliced
2 tbsp shredded cheddar cheese
2 tbsp salsa
1 tbsp Greek yogurt (optional)
Instructions:
Place the brown rice in a bowl as the base.
Layer black beans, corn, grilled chicken, diced tomatoes, and avocado on top.
Sprinkle with shredded cheddar cheese.
Add salsa and a dollop of Greek yogurt if desired.
Serve immediately.
3. Thai Peanut Bowl
Ingredients:
1/2 cup cooked jasmine rice
1/2 cup grilled chicken or baked tofu
1/4 cup shredded carrots
1/4 cup thinly sliced bell peppers
1/4 cup cucumber slices
2 tbsp chopped cilantro
2 tbsp peanut sauce (see below)
Peanut Sauce:
1 tbsp peanut butter
1 tsp soy sauce
1 tsp sesame oil
1/2 tsp honey or maple syrup
1–2 tbsp water (to thin)
Instructions:
In a small bowl, mix peanut butter, soy sauce, sesame oil, honey, and water to make the sauce.
Layer jasmine rice in a bowl.
Add grilled chicken, shredded carrots, bell peppers, and cucumber slices.
Drizzle with peanut sauce.
Sprinkle with chopped cilantro and serve.
4. Buddha Bowl
Ingredients:
1/2 cup cooked farro
1/4 cup roasted sweet potato cubes
1/4 cup chickpeas, roasted or drained and rinsed
1/4 cup steamed spinach
1/4 cup shredded red cabbage
1/4 avocado, sliced
1 tbsp tahini dressing (see below)
Tahini Dressing:
1 tbsp tahini
1 tsp lemon juice
1/2 tsp garlic powder
1–2 tbsp water (to thin)
Salt to taste
Instructions:
Prepare the tahini dressing by whisking tahini, lemon juice, garlic powder, water, and salt.
Layer farro at the base of the bowl.
Arrange roasted sweet potato, chickpeas, spinach, cabbage, and avocado on top.
Drizzle with tahini dressing before serving.
5. Korean Bibimbap Bowl
Ingredients:
1/2 cup cooked white rice
1/4 cup sautéed spinach
1/4 cup shredded carrots
1/4 cup bean sprouts
1/4 cup ground beef or tofu, cooked and seasoned with soy sauce
1 fried egg
1 tbsp gochujang (Korean chili paste)
1/2 tsp sesame oil
Instructions:
Place cooked rice in a bowl as the base.
Arrange sautéed spinach, carrots, bean sprouts, and seasoned beef or tofu on top.
Add a fried egg on top of the ingredients.
Drizzle with gochujang and sesame oil before serving.
Mix everything together before eating for a traditional experience.
6. Poke Bowl
Ingredients:
1/2 cup cooked sushi rice
1/3 cup raw ahi tuna or salmon, diced
1/4 cup diced cucumber
1/4 cup shredded carrots
1/4 avocado, sliced
1 tbsp seaweed salad (optional)
1 tbsp soy sauce
1/2 tsp sesame oil
1 tsp sesame seeds
Instructions:
Toss diced tuna or salmon with soy sauce and sesame oil in a small bowl.
Place sushi rice in a bowl.
Arrange the marinated fish, cucumber, carrots, avocado, and seaweed salad on top.
Sprinkle with sesame seeds before serving.
7. Harvest Bowl
Ingredients:
1/2 cup cooked farro or wild rice
1/4 cup roasted butternut squash, cubed
1/4 cup roasted brussels sprouts, halved
1/4 cup diced apple
1 tbsp dried cranberries
1 tbsp chopped pecans
1 tbsp maple Dijon dressing (see below)
Maple Dijon Dressing:
1 tbsp olive oil
1 tsp Dijon mustard
1 tsp maple syrup
1 tsp apple cider vinegar
Instructions:
Prepare the dressing by whisking olive oil, Dijon mustard, maple syrup, and apple cider vinegar.
Place farro or wild rice in a bowl.
Add roasted butternut squash, brussels sprouts, diced apple, dried cranberries, and chopped pecans.
Drizzle with maple Dijon dressing before serving.
8. BBQ Chicken Bowl
Ingredients:
1/2 cup cooked brown rice or mashed sweet potato
1/2 cup shredded BBQ chicken (rotisserie chicken works well)
1/4 cup roasted corn
1/4 cup shredded cabbage
1 tbsp Greek yogurt ranch dressing (optional)
Instructions:
Place cooked brown rice or mashed sweet potato in a bowl.
Add shredded BBQ chicken, roasted corn, and shredded cabbage on top.
Drizzle with Greek yogurt ranch dressing if desired.
Serve warm or at room temperature.
9. Taco Bowl
Ingredients:
1/2 cup cooked cilantro lime rice (see below)
1/3 cup seasoned ground turkey or beef
1/4 cup black beans, drained and rinsed
1/4 cup diced tomatoes
1/4 avocado, sliced
1 tbsp shredded cheese
Salsa or hot sauce for topping
Cilantro Lime Rice:
1/2 cup cooked white or brown rice
1 tbsp chopped cilantro
1 tsp lime juice
Instructions:
Toss cooked rice with chopped cilantro and lime juice.
Place cilantro lime rice in a bowl.
Add seasoned ground turkey, black beans, diced tomatoes, and avocado on top.
Sprinkle with shredded cheese and top with salsa or hot sauce.
10. Caprese Bowl
Ingredients:
1/2 cup cooked farro or quinoa
1/4 cup cherry tomatoes, halved
1/4 cup fresh mozzarella balls or cubes
1/4 cup fresh basil leaves
1 tbsp balsamic glaze
1 tsp olive oil
Instructions:
Place farro or quinoa in a bowl as the base.
Add cherry tomatoes, fresh mozzarella, and basil leaves.
Drizzle with balsamic glaze and olive oil.
Serve as a light, fresh option.
11. Vegan Southwest Bowl
Ingredients:
1/2 cup cooked quinoa
1/4 cup black beans
1/4 cup roasted sweet potato cubes
1/4 avocado, diced
1/4 cup corn kernels
1 tbsp salsa or chipotle cashew cream
Chipotle Cashew Cream:
1/4 cup raw cashews (soaked for 2 hours and drained)
1 tsp chipotle powder or 1/2 chipotle in adobo
1 tbsp lime juice
2–3 tbsp water (to thin)
Instructions:
Blend ingredients for the chipotle cashew cream until smooth.
Place quinoa in a bowl.
Add black beans, roasted sweet potatoes, avocado, and corn on top.
Drizzle with salsa or chipotle cashew cream.
12. Spicy Shrimp Bowl
Ingredients:
1/2 cup cooked jasmine rice
1/3 cup shrimp, sautéed with chili flakes and garlic
1/4 cup steamed broccoli
1/4 cup shredded carrots
1 tbsp soy sauce
1 tsp sesame oil
Instructions:
Cook shrimp in a skillet with chili flakes, garlic, and a touch of sesame oil.
Place jasmine rice in a bowl.
Add shrimp, steamed broccoli, and shredded carrots on top.
Drizzle with soy sauce and serve warm.
13. Mediterranean Lentil Bowl
Ingredients:
1/2 cup cooked lentils
1/4 cup roasted zucchini slices
1/4 cup roasted eggplant cubes
1/4 cup spinach
1 tbsp crumbled feta cheese
1 tbsp lemon-tahini dressing
Lemon-Tahini Dressing:
1 tbsp tahini
1 tsp lemon juice
1 tbsp water
Salt and pepper to taste
Instructions:
Prepare the dressing by mixing tahini, lemon juice, water, salt, and pepper.
Place lentils in a bowl as the base.
Add roasted zucchini, eggplant, and spinach.
Sprinkle with feta cheese and drizzle with the dressing.
14. Hawaiian Bowl
Ingredients:
1/2 cup cooked jasmine rice
1/3 cup grilled chicken or pork, diced
1/4 cup pineapple chunks
1/4 cup shredded carrots
1 tbsp soy sauce
1 tsp sesame oil
Instructions:
Place jasmine rice in a bowl.
Add grilled chicken, pineapple chunks, and shredded carrots on top.
Drizzle with soy sauce and sesame oil.
Serve warm or chilled.
15. Vegan Buddha Bowl
Ingredients:
1/2 cup cooked brown rice or quinoa
1/4 cup roasted chickpeas
1/4 cup sautéed kale or spinach
1/4 cup shredded carrots
1/4 avocado, sliced
1 tbsp tahini dressing (see recipe above)
Instructions:
Place brown rice or quinoa in a bowl.
Add roasted chickpeas, sautéed kale, shredded carrots, and avocado.
Drizzle with tahini dressing.
Serve at room temperature or slightly warm.
