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Healthy Macro-Friendly High-Protein Meal Prep Bowl

healthy macro-friendly high-protein meal prep bowl - featured image
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A quick and easy high-protein meal prep bowl perfect for weight loss, featuring lean chicken, quinoa, fresh veggies, and a tangy lemon-tahini dressing.

Ingredients

Scale
  • 1.5 pounds (680 grams) skinless, boneless chicken breasts
  • Optional: hard-boiled eggs for extra protein
  • 1 cup (185 grams) quinoa, rinsed
  • 1 cup (170 grams) black beans, cooked or canned, rinsed
  • 4 cups (120 grams) chopped kale
  • 1 cup (150 grams) cherry tomatoes, halved
  • 1 medium cucumber, diced
  • 1 red bell pepper, chopped
  • 1 ripe avocado, sliced
  • 3 tablespoons tahini
  • 2 tablespoons freshly squeezed lemon juice
  • 1 clove garlic, minced
  • 2 tablespoons extra virgin olive oil
  • 2–3 tablespoons water (to thin dressing)
  • Salt and pepper to taste
  • 1 teaspoon smoked paprika
  • 1 teaspoon cumin
  • 1/2 teaspoon garlic powder
  • Salt and black pepper to taste (for chicken seasoning)

Instructions

  1. Preheat oven to 400°F (200°C). Line a baking sheet with parchment paper.
  2. Pat dry chicken breasts. Mix smoked paprika, cumin, garlic powder, salt, and pepper in a small bowl. Rub seasoning evenly over chicken.
  3. Place chicken on baking sheet and roast for 20–25 minutes until internal temperature reaches 165°F (74°C). Let rest for 5 minutes, then slice thinly.
  4. Rinse quinoa under cold water. In a medium saucepan, combine quinoa and 2 cups (475 ml) water. Bring to a boil, reduce heat to low, cover, and simmer for 15 minutes. Remove from heat and let sit covered for 5 minutes. Fluff with a fork.
  5. Chop kale, cherry tomatoes, cucumber, and red bell pepper.
  6. Place chopped kale in a bowl with a pinch of salt and optional lemon juice. Massage gently for 1–2 minutes until tender.
  7. Whisk together tahini, lemon juice, minced garlic, olive oil, and 2–3 tablespoons water until smooth. Season with salt and pepper. Add more water if needed for pourable consistency.
  8. Divide quinoa among meal prep containers. Layer with kale, cherry tomatoes, cucumber, bell pepper, and sliced chicken.
  9. Top with avocado slices and drizzle with tahini dressing.
  10. Cover and refrigerate. Enjoy cold or warm slightly in microwave before serving.

Notes

Massage the kale to soften and mellow bitterness. Let chicken rest after roasting to keep it juicy. Rinse quinoa well to remove bitterness. Adjust dressing water for desired consistency. Store dressing separately to keep veggies crisp. Reheat covered in microwave to avoid drying out.

Nutrition

Keywords: high-protein, meal prep, weight loss, healthy bowl, quinoa, chicken, kale, tahini dressing, gluten-free

Find it online: https://sparklespoon.com/healthy-macro-friendly-high-protein-meal-prep-bowl-easy-recipe-for-weight-loss/