Description
A vibrant and nutritious lunch bowl packed with grains, proteins, and fresh vegetables, perfect for meal prep.
Ingredients
Scale
- 1 cup quinoa or brown rice
- 1 cup grilled chicken, chickpeas, or tofu
- 1 cup crisp cucumbers, chopped
- 1 cup ripe cherry tomatoes, halved
- 1 bell pepper, chopped
- 2 cups fresh greens (spinach, arugula, or mixed greens)
- 3 tbsp lemon-tahini or yogurt-based dressing
- Fresh herbs (cilantro, parsley, or basil) for garnish
Instructions
- Cook the grains: Rinse quinoa or rice under cold water, boil, and simmer according to package instructions. Drain and set aside.
- Prepare the protein: Grill or sauté chicken until golden, or roast chickpeas in olive oil with spices.
- Chop the veggies: Cut selected vegetables into bite-sized pieces.
- Mix the dressing: Whisk together dressing ingredients until creamy.
- Assemble the bowl: Layer grains, protein, and vegetables in a bowl or meal prep containers.
- Serve and enjoy: Chill briefly to meld flavors, then dig in!
Notes
Prepare ingredients up to three days in advance for easy meal prep. Customize with favorite ingredients or flavor combinations.
- Prep Time: 15 minutes
- Cook Time: 30 minutes
- Category: Lunch
- Method: Mixing
- Cuisine: Mediterranean
Nutrition
- Serving Size: 1 bowl
- Calories: 450
- Sugar: 6g
- Sodium: 300mg
- Fat: 15g
- Saturated Fat: 2g
- Unsaturated Fat: 10g
- Trans Fat: 0g
- Carbohydrates: 50g
- Fiber: 8g
- Protein: 30g
- Cholesterol: 70mg
Keywords: healthy lunch, meal prep, vegetarian bowl