A quick, nourishing bowl I make on repeat for easy lunches
One of the challenges I face on my health journey is having interesting, nutritious lunches prepared for work. Since having meals ready makes my weekdays less stressful, I typically spend a good amount of time cooking on Sundays. Although the effort pays off, it can feel a little daunting to spend so much of my day preparing for the week ahead instead of enjoying a day of rest. After trying many meal prep recipes, I finally decided to create one of my own—something that doesn’t take much time to make.
On the day I tested this recipe, one of my dogs reached up onto the counter and helped himself to some of the cooked chicken resting on the cutting board. While it was frustrating, I couldn’t be too mad—he’s never done it before, and I shouldn’t have left it out. Since we no longer had enough chicken for a full week of lunches, this led to my next realization: this bowl is incredibly customizable. I had some tinned salmon in the pantry and used it as the protein for a few meals.
My Suggested Ingredients
- Chicken breast
- Bell peppers
- Onion
- Broccoli
- Carrots
- Sweet Potato
- Quinoa
- Hummus
- Olive Oil
- Seasonings of choice
Steps:
Preheat the oven to 425°F.
Chop all of the vegetables you’ll be using. Once they’re prepared, toss each type in a bowl with a little olive oil and your preferred seasoning.
I usually have enough vegetables to fill two trays, so I line both with foil and spread the vegetables evenly across them. Place the trays in the oven and roast.
I like my veggies pretty crispy, so I tend to roast them for about 45 minutes. Just keep an eye on them and pull them out when they reach your desired texture.
After the vegetables are done, move on to the chicken. I start by using a meat tenderizer to ensure even cooking and help the seasoning absorb. I like to keep things simple with a good seasoning blend, such as The Spice House Garlic Pepper Butcher’s Rub. Place the chicken on a foil-lined tray and bake for 20–30 minutes, depending on the thickness of the pieces.
Make sure the chicken reaches an internal temperature of 165°F before removing it from the oven. Once it’s cooked, chop it into pieces.
While the chicken is cooking, I typically start the quinoa. For me, the easiest method is using a rice cooker (I use a stainless steel one from the brand Aroma). I add quinoa at a 2:1 water-to-grain ratio and turn it on. The cooker automatically switches to warm when it’s done.
When everything has finished cooking, you’re ready to assemble the bowls.
With the quantities I make, I can usually fill about eight containers—enough for my husband and me to get through most of the week.
Line up the containers and start with a layer of quinoa. Top with an assortment of the roasted vegetables and chicken, then finish with a generous scoop of hummus.
I recently found a new hummus I’ve been loving that’s made with really clean ingredients. The brand is Hummus Goodness, and the flavor I’m using right now is “Red Peppa.” The ingredients include chickpeas, roasted red peppers, tahini (ground sesame seeds), lemon juice, olive oil, white vinegar, tomato paste, fresh garlic, smoked paprika, sea salt, and cumin—no seed oils!
The hummus really pulls everything together and keeps the bowl from feeling dry.
Another great topping I add occasionally is shredded Parmesan. Feel free to experiment with other ingredients as well—this meal is extremely customizable and a great way to use up anything you already have in your fridge!
I hope this recipe saves you some time and mental energy during your busy week. Let me know what combinations you come up with!
– Natalie
