Easy Meal Prep Bowls – Healthy 5-Day Lunch

These Meal Prep Bowls Healthy Easy are your ticket to stress-free, nutritious lunches all week. With a base of fluffy quinoa, tender lemon herb chicken, colorful roasted vegetables, and a zesty hummus dressing, each bowl is a balanced meal that stays fresh for 5 days.

Spend an hour on Sunday and enjoy grab-and-go lunches that are both satisfying and good for you. The combination of protein, healthy fats, and complex carbs keeps you full and energized, while the bright flavors make healthy eating exciting.

About the Ingredients

1 ½ cups (270g) dry quinoa

Rinse well to remove bitterness. Substitute with brown rice or couscous.

2 boneless, skinless chicken breasts (about 500g total)

Cut into bite-size pieces for even cooking. You can use chicken thighs for extra juiciness.

3 tbsp olive oil, divided

Use extra virgin for flavor. You can also use avocado oil.

1 tsp garlic powder

Fresh minced garlic also works but use 2 cloves.

1 tsp dried oregano

Substitute with Italian seasoning or thyme.

½ tsp salt

Adjust to taste. Use kosher salt if preferred.

¼ tsp black pepper

Freshly ground is best.

2 cups (200g) broccoli florets

Cut into small pieces. You can use cauliflower or zucchini.

1 red bell pepper, sliced

Use any color bell pepper. Add other veggies like carrots or snap peas.

1 cup (240g) plain Greek yogurt

Use whole milk or 2%. For a vegan option, use coconut yogurt.

½ cup (120g) hummus

Classic or roasted red pepper hummus. You can make your own.

1 tbsp lemon juice

Freshly squeezed for best flavor.

Tips & Tricks

• Keep the dressing separate until ready to eat to prevent sogginess.
• Chop vegetables uniformly so they cook evenly.
• Portion the bowls while ingredients are still warm to allow even cooling.

Step-by-Step Instructions

1. Cook Quinoa

Rinse quinoa under cold water. In a medium saucepan, combine quinoa with 3 cups water and a pinch of salt. Bring to a boil, then reduce heat to low, cover, and simmer for 15 minutes. Remove from heat and let stand, covered, for 5 minutes. Fluff with a fork.

2. Season Chicken

In a bowl, toss chicken pieces with 1 tablespoon olive oil, garlic powder, oregano, salt, and pepper. Let sit while you prepare vegetables.

3. Roast Vegetables

Preheat oven to 425°F (220°C). On a baking sheet, toss broccoli and bell pepper with 1 tablespoon olive oil and a pinch of salt. Spread in a single layer. Roast for 15-20 minutes, until tender and edges are browned, stirring halfway.

4. Cook Chicken

Heat remaining 1 tablespoon olive oil in a large skillet over medium-high heat. Add chicken in a single layer. Cook for 5-7 minutes per side, until golden brown and cooked through (internal temperature reaches 165°F/74°C). Remove from heat.

5. Make Dressing

In a small bowl, whisk together Greek yogurt, hummus, and lemon juice until smooth. If too thick, add 1-2 tablespoons water to reach desired consistency.

6. Assemble Bowls

Divide quinoa evenly among 5 airtight containers. Top with chicken, roasted vegetables, and a dollop of dressing. You can also add fresh herbs like parsley if desired.

7. Cool and Store

Let bowls cool to room temperature, then seal with lids. Refrigerate for up to 5 days.

Delicious Variations

Vegetarian

Replace chicken with chickpeas or tofu.

Mediterranean

Swap chicken for falafel and add feta and olives.

Spicy

Add red pepper flakes or sriracha to the dressing.

How to Store Meal Prep Bowls Healthy Easy

Frequently Asked Questions

Try these easy meal prep bowls and make your week healthier and simpler. Share your creations with us in the comments below!

Meal Prep Bowls Healthy Easy

Make-ahead healthy meal prep bowls with lemon herb chicken, quinoa, roasted veggies, and creamy hummus dressing. Perfect for easy weekly lunches.

★★★★½ 4.8 (156 ratings)

20 minPrep time30 minCook time5Servings420 kcalCalories

Print RecipePin Recipe

🧂 Ingredients

• 1 ½ cups (270g) dry quinoa
• 2 boneless, skinless chicken breasts (about 500g total)
• 3 tbsp olive oil, divided
• 1 tsp garlic powder
• 1 tsp dried oregano
• ½ tsp salt
• ¼ tsp black pepper
• 2 cups (200g) broccoli florets
• 1 red bell pepper, sliced
• 1 cup (240g) plain Greek yogurt
• ½ cup (120g) hummus
• 1 tbsp lemon juice

📋 Instructions

1. 1Cook Quinoa — Rinse quinoa under cold water. In a medium saucepan, combine quinoa with 3 cups water and a pinch of salt. Bring to a boil, then reduce heat to low, cover, and simmer for 15 minutes. Remove from heat and let stand, covered, for 5 minutes. Fluff with a fork.
2. 2Season Chicken — In a bowl, toss chicken pieces with 1 tablespoon olive oil, garlic powder, oregano, salt, and pepper. Let sit while you prepare vegetables.
3. 3Roast Vegetables — Preheat oven to 425°F (220°C). On a baking sheet, toss broccoli and bell pepper with 1 tablespoon olive oil and a pinch of salt. Spread in a single layer. Roast for 15-20 minutes, until tender and edges are browned, stirring halfway.
4. 4Cook Chicken — Heat remaining 1 tablespoon olive oil in a large skillet over medium-high heat. Add chicken in a single layer. Cook for 5-7 minutes per side, until golden brown and cooked through (internal temperature reaches 165°F/74°C). Remove from heat.
5. 5Make Dressing — In a small bowl, whisk together Greek yogurt, hummus, and lemon juice until smooth. If too thick, add 1-2 tablespoons water to reach desired consistency.
6. 6Assemble Bowls — Divide quinoa evenly among 5 airtight containers. Top with chicken, roasted vegetables, and a dollop of dressing. You can also add fresh herbs like parsley if desired.
7. 7Cool and Store — Let bowls cool to room temperature, then seal with lids. Refrigerate for up to 5 days.

👨‍🍳 Chef's Note: For extra freshness, add a handful of baby spinach or arugula to each bowl before eating.

Servings: 5

Cuisine: American

Course: Lunch

Nutrition (per serving): 420 kcal · 32g protein · 38g carbs · 15g fat