Healthy Meal-Prep Colour Layers (Printable)
Colourful layers of grains, chicken, and veggies make a vibrant, nutrient-packed meal for easy prepping and beautiful serving.
# Components:
→ Grains & Base
01 - 1 cup quinoa, rinsed
02 - 2 cups water
03 - 1/2 teaspoon salt
→ Protein
04 - 2 large chicken breasts, boneless and skinless
05 - 1 tablespoon olive oil
06 - 1/2 teaspoon smoked paprika
07 - 1/2 teaspoon garlic powder
08 - Salt and freshly ground black pepper, to taste
→ Vegetables
09 - 1 cup cherry tomatoes, halved
10 - 1 cup shredded purple cabbage
11 - 1 large carrot, julienned
12 - 1 yellow bell pepper, sliced
13 - 1 cup baby spinach
14 - 1/2 cup edamame, shelled and cooked
15 - 1 small cucumber, sliced
→ Dressing
16 - 3 tablespoons extra-virgin olive oil
17 - 2 tablespoons lemon juice
18 - 1 teaspoon Dijon mustard
19 - 1 teaspoon honey
20 - Salt and freshly ground black pepper, to taste
→ Garnish
21 - 2 tablespoons toasted pumpkin seeds
22 - 1 tablespoon chopped fresh parsley
# Method:
01 - In a medium saucepan, combine quinoa, water, and 1/2 teaspoon salt. Bring to a boil over medium-high heat, then reduce to low, cover, and simmer for 15 minutes. Remove from heat and allow to stand for 5 minutes. Fluff the grains with a fork before serving.
02 - Rub chicken breasts with olive oil, smoked paprika, garlic powder, salt, and black pepper. Grill or pan-sear over medium heat for 6–7 minutes on each side until cooked through. Rest the chicken for 5 minutes, then slice thinly.
03 - While grains and chicken cook, chop all vegetables. Halve cherry tomatoes, shred cabbage, julienne carrot, slice bell pepper and cucumber as directed.
04 - In a small mixing bowl, whisk together extra-virgin olive oil, lemon juice, Dijon mustard, honey, salt, and black pepper until fully emulsified.
05 - Distribute cooked quinoa evenly among 4 meal-prep containers. Arrange sliced chicken, cherry tomatoes, purple cabbage, carrot, yellow bell pepper, spinach, edamame, and cucumber in separate vibrant layers over the grains.
06 - Drizzle dressing over assembled bowls or store dressing separately for freshness. Top with toasted pumpkin seeds and chopped fresh parsley.
07 - Store completed meal-prep bowls in the refrigerator for up to 4 days.
# Expert Advice:
01 -
- Easy to meal-prep for busy weekdays
- Full of vibrant colors and nutritious ingredients
02 -
- Contains soy and mustard allergens from edamame and Dijon mustard
- Pumpkin seeds may be processed in nut-free facilities
03 -
- Pack dressing separately to keep veggies crisp
- Add avocado just before eating for extra creaminess