15 Healthy Meal Prep Bowls

Meal prepping doesn’t have to be a chore—it’s a fun way to stay healthy and save time! These 15 meal prep bowls are packed with nutrients and flavor, making it easy to enjoy delicious, balanced meals throughout the week. Let’s get into some tasty options that will keep your taste buds satisfied and your week stress-free!

Lentil and Spinach Bowl

The Lentil and Spinach Bowl is a colorful and nutritious meal that brings together the goodness of lentils and fresh spinach. This dish is not only easy to prepare but also packed with protein and vitamins. The vibrant colors from cherry tomatoes and fresh basil make it visually appealing, too!

This bowl is perfect for meal prep. You can make a big batch and enjoy it throughout the week. The combination of flavors is refreshing, and it’s a great way to incorporate more greens into your diet. Plus, it’s vegetarian-friendly!

Let’s get started on making this delicious bowl!

Ingredients

• 1 cup cooked lentils
• 2 cups fresh spinach
• 1 cup cherry tomatoes, halved
• 1/2 cup feta cheese, crumbled
• 1/4 cup fresh basil leaves
• 2 tablespoons olive oil
• 1 tablespoon balsamic vinegar
• Salt and pepper to taste

Instructions

1. In a large bowl, combine the cooked lentils and fresh spinach.
2. Add the halved cherry tomatoes and crumbled feta cheese.
3. Drizzle with olive oil and balsamic vinegar.
4. Season with salt and pepper to taste.
5. Toss everything gently until well mixed.
6. Top with fresh basil leaves before serving.

Curry Chickpea and Rice Bowl

This Curry Chickpea and Rice Bowl is a delightful mix of flavors and textures. The vibrant yellow curry sauce envelops tender chickpeas, creating a comforting dish that’s both nutritious and satisfying. Served over fluffy rice, it’s a perfect meal prep option for busy days.

The bowl is garnished with fresh cilantro and a slice of lime, adding a zesty touch that brightens the dish. The colorful background enhances the overall appeal, making it not just tasty but visually inviting as well.

Whether you’re a seasoned chef or a beginner, this recipe is simple to follow and packed with wholesome ingredients. Let’s get cooking!

Ingredients

• 1 cup chickpeas, canned or cooked
• 1 tablespoon olive oil
• 1 small onion, diced
• 2 cloves garlic, minced
• 1 tablespoon curry powder
• 1 can coconut milk (400ml)
• 1 tablespoon tomato paste
• Salt and pepper to taste
• 2 cups cooked rice
• Fresh cilantro for garnish
• Lime wedges for serving

Instructions

1. Heat olive oil in a pan over medium heat. Add diced onion and sauté until translucent.
2. Stir in minced garlic and curry powder, cooking for another minute until fragrant.
3. Add chickpeas, coconut milk, and tomato paste. Stir well and let it simmer for about 10 minutes, allowing the flavors to meld.
4. Season with salt and pepper to taste.
5. Serve the curry over cooked rice, garnished with fresh cilantro and lime wedges.

Roasted Sweet Potato and Kale Bowl

The Roasted Sweet Potato and Kale Bowl is a delightful mix of flavors and textures. The vibrant orange sweet potatoes contrast beautifully with the deep green kale, creating a visually appealing dish. Topped with a creamy dressing and sprinkled with seeds, this bowl is not just pretty but packed with nutrients.

Sweet potatoes are rich in vitamins and fiber, while kale adds a hearty crunch and a wealth of antioxidants. This meal is perfect for lunch or dinner, and it’s easy to prepare in advance. You can enjoy it warm or cold, making it a versatile option for meal prep.

To make this delicious bowl, you’ll need a few simple ingredients and a bit of time to roast the sweet potatoes to perfection.

Ingredients

• 2 medium sweet potatoes, peeled and diced
• 1 tablespoon olive oil
• 1 teaspoon paprika
• Salt and pepper to taste
• 4 cups kale, chopped
• 1/4 cup tahini or your favorite dressing
• 2 tablespoons sunflower seeds

Instructions

1. Preheat your oven to 400°F (200°C). Line a baking sheet with parchment paper.
2. In a bowl, toss the diced sweet potatoes with olive oil, paprika, salt, and pepper. Spread them out on the baking sheet.
3. Roast the sweet potatoes for 25-30 minutes, or until they are tender and slightly caramelized, stirring halfway through.
4. While the sweet potatoes are roasting, massage the chopped kale with a little olive oil and salt until it softens.
5. Once the sweet potatoes are done, let them cool slightly. In a bowl, combine the kale, sweet potatoes, tahini, and sunflower seeds. Toss to mix well.
6. Serve immediately or store in meal prep containers for later. Enjoy your healthy and tasty bowl!

Spicy Chicken and Brown Rice Bowl

This Spicy Chicken and Brown Rice Bowl is a delightful mix of flavors and textures. The tender chicken pieces are perfectly cooked and coated in a spicy sauce that adds a kick to every bite. The brown rice serves as a hearty base, providing a nutty flavor and a good source of fiber.

Fresh broccoli adds a pop of color and crunch, making this bowl not just tasty but also nutritious. The vibrant greens complement the warm tones of the rice and chicken, creating a visually appealing dish.

Meal prepping this bowl is super easy. You can whip up a batch for the week, ensuring you have a healthy option ready to go. Just heat it up, and you’re set for a satisfying meal.

Ingredients

• 2 cups brown rice
• 1 lb chicken breast, diced
• 2 cups broccoli florets
• 1/4 cup soy sauce
• 2 tablespoons sriracha sauce
• 1 tablespoon olive oil
• 1 teaspoon garlic powder
• Salt and pepper to taste

Instructions

1. Cook the Brown Rice: In a pot, bring 4 cups of water to a boil. Add the brown rice, reduce heat, and simmer for about 40-45 minutes until tender. Drain and set aside.
2. Prepare the Chicken: In a large skillet, heat olive oil over medium heat. Add the diced chicken, garlic powder, salt, and pepper. Cook until the chicken is golden brown and cooked through, about 6-8 minutes.
3. Add the Sauce: Stir in the soy sauce and sriracha. Cook for another 2-3 minutes, allowing the chicken to soak up the flavors.
4. Steam the Broccoli: In a separate pot, steam the broccoli florets for about 5 minutes until tender but still bright green.
5. Assemble the Bowl: In a bowl, layer the brown rice, top with the spicy chicken, and add the steamed broccoli. Drizzle with extra sriracha if desired.

Mediterranean Chickpea Salad Bowl

The Mediterranean Chickpea Salad Bowl is a colorful and nutritious dish that brings together the best of Mediterranean flavors. This bowl features a delightful mix of chickpeas, fresh vegetables, and creamy feta cheese, all tossed in a light dressing. The vibrant colors and textures make it not just a meal but a feast for the eyes.

Chickpeas are the star of this salad. They are packed with protein and fiber, making this bowl a filling option for lunch or dinner. The addition of cucumbers, olives, and bell peppers adds crunch and freshness, while the feta cheese provides a creamy contrast. Fresh herbs like parsley or cilantro enhance the flavor profile, making every bite enjoyable.

This salad is perfect for meal prep. You can make a big batch and store it in the fridge for quick lunches throughout the week. Just remember to keep the dressing separate until you’re ready to eat to maintain the salad’s freshness.

Ingredients

• 1 can (15 oz) chickpeas, drained and rinsed
• 1 cup cherry tomatoes, halved
• 1 cucumber, diced
• 1/2 cup black olives, pitted and sliced
• 1/2 cup feta cheese, crumbled
• 1/4 cup red bell pepper, diced
• 1/4 cup fresh parsley, chopped
• 2 tablespoons olive oil
• 1 tablespoon red wine vinegar
• Salt and pepper to taste

Instructions

1. In a large bowl, combine chickpeas, cherry tomatoes, cucumber, olives, feta cheese, red bell pepper, and parsley.
2. In a small bowl, whisk together olive oil, red wine vinegar, salt, and pepper.
3. Pour the dressing over the salad and toss gently to combine.
4. Serve immediately or store in the fridge for later. Enjoy!

Teriyaki Salmon and Vegetable Bowl

This Teriyaki Salmon and Vegetable Bowl is a colorful and nutritious meal that’s perfect for meal prep. The salmon is glazed with a sweet and savory teriyaki sauce, making it a delightful centerpiece. Surrounding the salmon are vibrant vegetables like carrots and green beans, adding crunch and freshness.

The bowl is served over a bed of fluffy rice, which soaks up the delicious flavors of the teriyaki sauce. It’s not just tasty but also packed with protein and vitamins, making it a great option for a healthy lunch or dinner.

To make this dish, you’ll need fresh salmon fillets, teriyaki sauce, rice, and your choice of vegetables. It’s easy to prepare and can be made in bulk, so you can enjoy it throughout the week. Let’s get cooking!

Ingredients

• 2 salmon fillets
• 1/4 cup teriyaki sauce
• 1 cup cooked rice
• 1 cup green beans, trimmed
• 1 cup carrots, sliced
• 1 tablespoon olive oil
• Salt and pepper to taste
• Fresh cilantro for garnish

Instructions

1. Marinate the Salmon: Place the salmon fillets in a bowl and pour the teriyaki sauce over them. Let them marinate for at least 15 minutes.
2. Cook the Rice: Prepare the rice according to package instructions. Set aside.
3. Sauté the Vegetables: In a skillet, heat olive oil over medium heat. Add the green beans and carrots, cooking until tender, about 5-7 minutes. Season with salt and pepper.
4. Cook the Salmon: In the same skillet, push the vegetables to the side and add the marinated salmon. Cook for about 4-5 minutes on each side, or until cooked through.
5. Assemble the Bowl: In a bowl, place a serving of rice, top with the salmon, and arrange the sautéed vegetables around it. Garnish with fresh cilantro.

Quinoa and Black Bean Power Bowl

The Quinoa and Black Bean Power Bowl is a colorful and nutritious meal that packs a punch. This bowl features fluffy quinoa, hearty black beans, and fresh toppings that make it both satisfying and healthy. The vibrant colors of the cherry tomatoes and creamy avocado add visual appeal and flavor.

This meal is perfect for meal prep. You can easily make a batch at the beginning of the week and enjoy it for lunch or dinner. It’s not only delicious but also loaded with protein and fiber, keeping you full and energized.

To prepare this bowl, start with cooked quinoa as the base. Add black beans for protein and fiber. Top it off with sliced avocado, halved cherry tomatoes, and fresh cilantro for a burst of flavor. You can also add a squeeze of lime juice for an extra zing.

Ingredients

• 1 cup quinoa
• 2 cups water or vegetable broth
• 1 can (15 oz) black beans, rinsed and drained
• 1 avocado, sliced
• 1 cup cherry tomatoes, halved
• 1/4 cup fresh cilantro, chopped
• Juice of 1 lime
• Salt and pepper to taste

Instructions

1. Cook the Quinoa: Rinse quinoa under cold water. In a pot, combine quinoa and water or broth. Bring to a boil, then reduce heat to low, cover, and simmer for about 15 minutes until liquid is absorbed. Fluff with a fork.
2. Prepare the Bowl: In a bowl, layer cooked quinoa and black beans. Arrange sliced avocado and halved cherry tomatoes on top.
3. Add Flavor: Sprinkle chopped cilantro over the bowl. Squeeze lime juice and season with salt and pepper to taste.
4. Serve: Enjoy immediately or store in the fridge for meal prep. This bowl stays fresh for up to 4 days.

Greek Yogurt and Berry Parfait Bowl

The Greek Yogurt and Berry Parfait Bowl is a delightful and nutritious option for meal prep. This bowl features layers of creamy Greek yogurt, crunchy granola, and a mix of fresh berries. The vibrant colors of strawberries, blueberries, and raspberries create an inviting look, making it a perfect breakfast or snack.

To prepare this parfait, start with a clear glass to showcase the beautiful layers. Begin with a layer of granola at the bottom, followed by a generous scoop of Greek yogurt. Then, add a mix of your favorite berries on top. Repeat the layers until the glass is filled, finishing with a sprinkle of berries and a mint leaf for garnish.

This parfait is not only visually appealing but also packed with protein and antioxidants. It’s a great way to fuel your day with healthy ingredients. Plus, you can customize it with different fruits or nuts based on your preferences.

Ingredients

• 2 cups Greek yogurt
• 1 cup granola
• 1 cup strawberries, sliced
• 1 cup blueberries
• 1 cup raspberries
• Fresh mint leaves for garnish

Instructions

1. In a clear glass, add a layer of granola at the bottom.
2. Spoon in a layer of Greek yogurt over the granola.
3. Add a layer of mixed berries on top of the yogurt.
4. Repeat the layers until the glass is full, finishing with berries on top.
5. Garnish with a mint leaf.
6. Serve immediately or cover and refrigerate for later enjoyment.

Vegetable and Hummus Bowl

This Vegetable and Hummus Bowl is a colorful and nutritious meal prep option. It features a variety of fresh veggies, creamy hummus, and crunchy pita chips. The vibrant colors of the vegetables make it visually appealing, while the hummus adds a delicious, protein-packed dip. Perfect for lunch or a light dinner, this bowl is both satisfying and healthy.

To make your own Vegetable and Hummus Bowl, gather your favorite vegetables. You can use cherry tomatoes, cucumber slices, bell peppers, celery sticks, and even some berries for a sweet touch. Pair these with a generous scoop of hummus and some pita chips for crunch. This bowl is not only easy to prepare but also customizable based on what you have on hand.

Ingredients

• 1 cup hummus
• 1 cup cherry tomatoes
• 1 cucumber, sliced
• 1 bell pepper, sliced
• 1 cup celery sticks
• 1 cup mixed berries (strawberries, blueberries)
• 1 cup pita chips
• Fresh herbs (like parsley or mint) for garnish

Instructions

1. Prepare the Veggies: Wash and slice all the vegetables into bite-sized pieces.
2. Assemble the Bowl: In a bowl, place a generous scoop of hummus in the center. Arrange the sliced veggies and berries around the hummus.
3. Add Pita Chips: Place pita chips on the side for dipping.
4. Garnish: Sprinkle fresh herbs on top for added flavor.
5. Enjoy: Serve immediately or store in the fridge for a quick meal later.

Cauliflower Rice and Shrimp Bowl

This Cauliflower Rice and Shrimp Bowl is a delightful mix of flavors and textures. The fluffy cauliflower rice serves as a light base, while the juicy shrimp adds a satisfying protein punch. Topped with fresh green onions, this dish is not only visually appealing but also packed with nutrients.

Making this bowl is easy and quick, perfect for meal prep. You can whip it up in no time, making it a great option for busy weeknights. Plus, it’s low in carbs, making it a fantastic choice for those watching their intake.

To prepare, start by cooking the cauliflower rice until it’s tender. Meanwhile, sauté the shrimp with a bit of garlic and seasoning until they turn pink and opaque. Combine everything in a bowl, sprinkle with green onions, and you’re ready to enjoy!

Ingredients

• 1 head of cauliflower, riced
• 1 pound shrimp, peeled and deveined
• 2 tablespoons olive oil
• 2 cloves garlic, minced
• Salt and pepper to taste
• 1/4 cup green onions, chopped
• 1 lemon, juiced

Instructions

1. Rice the cauliflower using a food processor or box grater until it resembles rice.
2. In a skillet, heat olive oil over medium heat. Add minced garlic and sauté for 1 minute.
3. Add the shrimp to the skillet, seasoning with salt and pepper. Cook for 3-4 minutes until shrimp are pink and cooked through.
4. In another pan, cook the riced cauliflower for about 5-7 minutes until tender. Season with salt and pepper.
5. Combine the cauliflower rice and shrimp in a bowl. Drizzle with lemon juice and top with chopped green onions.

Beef Stir-Fry with Bell Peppers

This Beef Stir-Fry with Bell Peppers is a colorful and nutritious meal that’s perfect for meal prep. The vibrant mix of red and yellow bell peppers, along with fresh broccoli, adds a crunch and a pop of color to your bowl. The tender beef pieces are packed with flavor, making this dish not only healthy but also satisfying.

Stir-fries are great for quick meals. You can whip this up in no time, making it ideal for busy weeknights. Plus, it’s easy to customize. Feel free to add your favorite veggies or adjust the seasoning to your taste.

Let’s get cooking!

Ingredients

• 1 lb beef sirloin, cut into bite-sized pieces
• 2 tablespoons soy sauce
• 1 tablespoon cornstarch
• 1 tablespoon vegetable oil
• 1 red bell pepper, sliced
• 1 yellow bell pepper, sliced
• 1 cup broccoli florets
• 2 cloves garlic, minced
• 1 teaspoon ginger, minced
• Salt and pepper to taste

Instructions

1. Marinate the Beef: In a bowl, combine beef, soy sauce, and cornstarch. Let it sit for about 15 minutes.
2. Heat the Oil: In a large pan or wok, heat vegetable oil over medium-high heat.
3. Cook the Beef: Add the marinated beef to the pan and stir-fry for about 5 minutes until browned. Remove from the pan and set aside.
4. Add the Veggies: In the same pan, add garlic, ginger, and the sliced bell peppers. Stir-fry for 3-4 minutes until they start to soften.
5. Combine: Return the beef to the pan, add broccoli, and stir everything together. Cook for another 2-3 minutes until the broccoli is bright green and tender-crisp.
6. Season: Add salt and pepper to taste. Serve hot over rice or noodles.

Zucchini Noodles with Pesto and Cherry Tomatoes

Zucchini noodles, often called “zoodles,” are a fantastic alternative to traditional pasta. They’re light, healthy, and pair beautifully with vibrant flavors. In this dish, we combine zoodles with fresh pesto and juicy cherry tomatoes, creating a meal that’s both satisfying and nutritious.

The bright green of the zucchini contrasts nicely with the red of the cherry tomatoes, making the dish visually appealing. The pesto adds a rich, herby flavor that ties everything together. This bowl is perfect for meal prep, as it holds up well in the fridge and can be enjoyed cold or warmed up.

Making this dish is simple and quick. You can spiralize zucchini into noodles or buy pre-spiralized options. The cherry tomatoes can be halved for a burst of sweetness in every bite. This meal is not just healthy; it’s also a great way to sneak in more veggies!

Ingredients

• 2 medium zucchinis
• 1 cup cherry tomatoes, halved
• 1/2 cup basil pesto
• 1 tablespoon olive oil
• Salt and pepper to taste
• Fresh basil leaves for garnish

Instructions

1. Spiralize the zucchinis into noodles using a spiralizer or a vegetable peeler.
2. In a large skillet, heat olive oil over medium heat. Add the zucchini noodles and sauté for 2-3 minutes until slightly softened.
3. Add the halved cherry tomatoes and cook for another 2 minutes.
4. Remove from heat and stir in the basil pesto until the noodles are well coated.
5. Season with salt and pepper to taste. Serve immediately, garnished with fresh basil leaves.

Buddha Bowl with Tofu and Avocado

This Buddha bowl is a colorful and nutritious meal that brings together a variety of flavors and textures. The star ingredients are crispy tofu and creamy avocado, which complement each other perfectly. The bowl is filled with vibrant veggies like red bell peppers, purple cabbage, and fresh herbs, making it not just healthy but also visually appealing.

The base of the bowl often includes grains like quinoa or rice, providing a hearty foundation. The addition of black beans adds protein and fiber, making this dish satisfying and filling. Each bite offers a delightful mix of crunch and creaminess, making it a favorite for meal prep.

To make this bowl, you can customize it with your favorite vegetables and toppings. It’s perfect for lunch or dinner and can be easily packed for on-the-go meals. Enjoy it warm or cold, and feel free to drizzle your favorite dressing on top for added flavor.

Ingredients

• 1 cup cooked quinoa or brown rice
• 1 block firm tofu, pressed and cubed
• 1 avocado, sliced
• 1 cup black beans, drained and rinsed
• 1 cup shredded purple cabbage
• 1 red bell pepper, sliced
• 1/2 cup fresh cilantro
• 2 tablespoons olive oil
• 1 tablespoon soy sauce
• Salt and pepper to taste

Instructions

1. Prepare the Tofu: Preheat your oven to 400°F (200°C). Toss the cubed tofu with olive oil, soy sauce, salt, and pepper. Spread it on a baking sheet and bake for 25-30 minutes until golden and crispy.
2. Assemble the Bowl: In a bowl, start with a base of quinoa or rice. Add the baked tofu, sliced avocado, black beans, shredded cabbage, and red bell pepper.
3. Garnish: Top with fresh cilantro for a burst of flavor. You can also add a drizzle of your favorite dressing if desired.
4. Serve: Enjoy your Buddha bowl warm or cold, and savor the delicious mix of flavors!

Savory Oatmeal Bowl with Eggs and Spinach

This savory oatmeal bowl is a delightful twist on traditional breakfast. It features creamy oatmeal topped with perfectly poached eggs and fresh spinach. The vibrant colors and textures make it not only appealing but also nutritious.

The oatmeal serves as a hearty base, providing fiber and energy to kickstart your day. The eggs add protein, while the spinach brings in essential vitamins and minerals. A sprinkle of seasoning enhances the flavors, making each bite satisfying.

This bowl is perfect for meal prep. You can prepare the oatmeal in advance and simply reheat it when you’re ready to eat. Top it with eggs and spinach for a quick and healthy meal.

Ingredients

• 1 cup rolled oats
• 2 cups water or vegetable broth
• 2 large eggs
• 2 cups fresh spinach
• Salt and pepper to taste
• Red pepper flakes (optional)

Instructions

1. Cook the Oats: In a pot, bring water or broth to a boil. Add the rolled oats and reduce heat. Simmer for about 5 minutes until creamy.
2. Prepare the Spinach: In a separate pan, sauté the spinach over medium heat until wilted. Season with salt and pepper.
3. Poach the Eggs: In a small pot, bring water to a gentle simmer. Crack each egg into a small bowl and gently slide it into the water. Cook for about 3-4 minutes until the whites are set but the yolks are still runny.
4. Assemble the Bowl: Spoon the cooked oatmeal into a bowl. Top with sautéed spinach and poached eggs. Season with salt, pepper, and red pepper flakes if desired.

Oven-Baked Falafel and Tabouli Bowl

This Oven-Baked Falafel and Tabouli Bowl is a delightful mix of flavors and textures. The golden-brown falafel sits on a bed of fluffy tabouli, making it a perfect meal prep option. Fresh tomatoes and creamy yogurt add a refreshing touch, while parsley brings a burst of color and taste.

To make this bowl, start with the falafel. Baking instead of frying keeps it healthy while still delivering that crispy texture. The tabouli, made with bulgur wheat, parsley, and tomatoes, provides a fresh and zesty base. Pair it with yogurt for a creamy finish.

This meal is not just nutritious; it’s also super easy to prepare in advance. You can whip up a batch of falafel and tabouli, then store them in individual containers for a quick grab-and-go lunch or dinner.

Ingredients

• 1 can (15 oz) chickpeas, drained and rinsed
• 1/4 cup fresh parsley, chopped
• 1/4 cup onion, chopped
• 2 cloves garlic, minced
• 1 teaspoon cumin
• 1 teaspoon coriander
• 1/2 teaspoon salt
• 1/4 teaspoon black pepper
• 1 tablespoon olive oil
• 1 cup bulgur wheat
• 1 1/2 cups water
• 1 cup cherry tomatoes, halved
• 1/4 cup lemon juice
• 1/4 cup olive oil (for tabouli)
• 1 cup plain yogurt (for serving)

Instructions

1. Preheat the oven to 400°F (200°C). In a food processor, combine chickpeas, parsley, onion, garlic, cumin, coriander, salt, pepper, and olive oil. Pulse until a coarse mixture forms.
2. Shape the mixture into small balls and place them on a baking sheet lined with parchment paper. Bake for 20-25 minutes, turning halfway through, until golden brown.
3. While the falafel bakes, prepare the tabouli. In a pot, bring water to a boil and add bulgur wheat. Remove from heat, cover, and let it sit for about 15 minutes until the water is absorbed. Fluff with a fork.
4. In a bowl, mix the cooked bulgur with cherry tomatoes, lemon juice, and olive oil. Season with salt and pepper to taste.
5. To serve, layer tabouli in a bowl, top with falafel, and add a dollop of yogurt. Enjoy your healthy meal prep bowl!