This is one of my favorite meal preps. In addition to meal prep this spread also works great for friends and family when they visit. Friends and family really enjoy all the variety and it is great to have options that are gluten free, diary free, and vegetarian (just swap the chicken broth for vegetable broth or water).
Of course this spread includes several of my favorite options, however feel free to swap out veggies and grains per your preference. Below are several other options we commonly enjoy in our house
Carbohydrates: Couscous, whole wheat pasta, roasted sweet potatoes, or orzo.
Vegetables: Zoodles or zucchini, carrots, squash, asparagus, corn, bell peppers, roasted cauliflower, roasted brussel sprouts, or green beans.
Protein: tofu, black beans, lean beef, ground lean turkey, shredded rotisserie chicken, tuna or salmon single serve pouches, or boiled eggs.
With bowls the possibilities are endless and really that is what makes this meal prep so versatile. If you are preparing for a family it leaves all kinds of options or if you are preparing for one person the variety of combos makes it easy to enjoy the meals for most of the week (Consume meal prep within 4 days of cooking).
This meal prep prepares enough for approximately 16 bowls assuming a 1/2 cup grains is used, 1/2 cup beans or 4 ounce chicken, and mixture of tomato, peppers. avocado, broccoli in each bowl. In addition to the bowls this meal prep provides 2 snacks daily and a breakfast option.
*Total meals prepared might be adjusted for those with higher calorie needs/meal.*
Brown rice (5 cups cooked)
Quinoa (3 cups cooked)
Roasted chick peas (Prepares 3.5 cups)
Roasted broccoli (~5 cups)
Grilled chicken (3 cooked chicken breast)
Avocado, tomato, yellow peppers
6 Snacks of hummus + veggies
4 Snacks Yogurt with strawberries
4 KIND bars for breakfast
1 bag baby carrots
3 Heads of broccoli
1 head of caulflower
1 orange pepper
4 roma tomatoes
2 Pints of strawberries
2 pounds boneless skinless chicken breast
2 cans of garbanzo beans
1 Low sodium chicken broth
Garlic or garlic powder
Salt and pepper
32 oz plain low fat yogurt
4 KIND Bars
1. Cook brown rice. Add 1 cup of brown rice and 2 cups of low sodium chicken broth to a pot and bring to a boil. Once boiling reduce heat to low, cover, and cook for 35-40 minutes or until all liquid is absorbed.
2. Prepare the chicken- Trim excess fat from the chicken breast fillets and lightly drizzle with olive oil. Season with salt and pepper or other seasoning of your choice. Add 1 tbsp olive oil to cooking skillet and cook approximately 10 minutes covered on the first side.
3. Wash hands and begin prepping vegetables. Line 2 large baking sheets with foil. Wash cauliflower, broccoli, tomato, and orange pepper. Drain and rinse chick peas in a colander. Lay several paper towels on one of the cooking sheets then pour chickpeas onto baking sheet with paper towel and pat the remaining liquid off. At this time the chicken is likely ready to be flipped.
4. As the chicken is cooking cut the vegetables.Preheat oven to 400 degrees. Place cauliflower in container to have with hummus, broccoli on the large foil lined baking sheet, tomatoes in a 2 storage container, and bell pepper in a storage container. Season the broccoli with 1-2 tbsp olive oil, salt, and pepper. Lightly drizzle the chickpeas with olive then season with fresh garlic or 1-2 tsp. garlic powder and lightly sprinkle with salt. Place the broccoli and chickpeas in the oven to cook. The chicken is likely done (depending on your speed). Check the chicken with a thermometer and ensure internal temperature reaches 165 degrees. Remove from heat to cool.
5. At this time the rice is likely cooked. Remove from heat and place in a large bowl. Rinse the pot used to cook the rice and this will be used to prepare the quinoa. Add 2 cups low sodium chicken broth to the pot and increase heat to a boil. Add quinoa, reduce heat and allow to cook ~ 10-15 minutes or until water is absorbed. After quinoa is cooking check on vegetables and chickpeas. After cooking for ~ 10 minutes use a spatula to mix chickpeas for even cooking. Return to oven and cook for ~ 5-10 more minutes depending on your crispness preference. Remove broccoli after cooking for ~ 10-15 minutes.
6. While vegetables are cooling and quinoa finishes cooking slice wash and remove stems from strawberries. Slice chicken breast. Move broccoli and chickpeas to bowls to cool. Clean dishes. Once quinoa is done cooking move to a bowl to cool and wash pot.
7. Store each ingredient for bowl making in its own large container or prepare single serve combo bowls per your preference.