Recipe
Roasted Veg & Grain Prep Bowls
Weekly meal-prep bowls with roasted vegetables, grain base, and plant or animal protein — 7 servings.
Quick facts
- Yield
- 7 bowls
- Preparation
- About 20 minutes
- Cooking
- About 25–30 minutes roasting at 400°F
- Equipment
- Sheet pans, Pot for grain, Oven, 7 storage containers
- Storage
- Refrigerate up to 6 days
- Tags
- Meal prep, High fiber, Weekly batch, Flexible protein
Ingredients
Vegetables
- 2 sweet potatoes, broccoli, cauliflower, Brussels sprouts, carrots, red onion
Base & protein
- 2 cups quinoa or brown rice, dry
- 1½ cans chickpeas or 1 lb chicken breast, cubed
- 2 tbsp olive oil, garlic powder, smoked paprika, cumin, salt, pepper
Optional finishers
- Salsa, hot sauce, tahini, balsamic glaze, hummus
Equipment
- Sheet pans
- Pot for grain
- Oven
- 7 storage containers
Instructions
-
Cook grain
Cook quinoa or rice.
-
Preheat oven
Preheat oven to 400°F.
-
Prep sheet pans
Spread vegetables and chickpeas or chicken on sheet pans.
-
Season
Add olive oil and seasonings.
-
Roast
Roast 25–30 minutes, stirring halfway.
-
Portion grain
Divide grain into 7 containers.
-
Assemble bowls
Add roasted vegetables and protein.
-
Store
Store in fridge up to 6 days.
-
Serve
Reheat and change sauces to keep flavor fresh. Microwave to reheat. Rotate sauces daily so the week does not taste like the same bowl on repeat.
Storage and reheating
- Refrigerate assembled bowls within 2 hours of cooking.
- If using chicken, ensure it reaches 165°F when reheating.
Safety and allergen notes
- Chickpeas (legume)
- Optional tahini (sesame)
Adjust ingredients, portions, and cooking methods based on your needs, allergies, health status, and equipment.
Substitutions
- Swap chickpeas for cubed chicken or vice versa.
- Any sturdy roasting vegetable mix works.