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65 Healthy Meal Prep Ideas: Lunch Bowls with Thai Peanut Dressing

Looking for healthy meal prep ideas? These recipes & tips will make your life easier for the rest of the week.

Prep Time
20 mins
Cook Time
20 mins
Total Time
30 mins
Servings: 8
Calories: 384 kcal
Course: Lunch
Cuisine: Thai

Ingredients

Cooked Quinoa
  • 2 cups dry quinoa
  • 3 cups water
Thai Peanut Dressing
  • ½ cup All-Natural Peanut Butter
  • 3 tablespoons fresh lime juice
  • 2 tablespoons rice vinegar
  • 1 tablespoon toasted sesame oil
  • ⅓ cup pure maple syrup
  • 1 garlic clove , minced
  • 1 inch freshly minced ginger
  • ½ teaspoon crushed red pepper flakes
  • ½ teaspoon fine sea salt
  • 2 to 4 tablespoons water , as needed to thin
Topping Ideas
  • 2 (15 oz.) cans chickpeas , drained and rinsed
  • 2 red bell peppers , chopped
  • ½ head cabbage , shredded
  • 1 heart romaine lettuce , chopped
  • 2 green onions , chopped

Instructions

    Cup of Yum
  1. To cook the quinoa, add the dry quinoa to a fine mesh strainer and rinse it until the water runs clear. Transfer the drained quinoa to a small saucepan and cover it with 3 cups of fresh water. Bring it to a boil over high heat, then lower the heat and cover with a lid. Cook for 10 minutes. When the timer goes off, remove the pan from the heat but keep the lid on for an additional 5 minutes. Then fluff with a fork and set it aside to cool.
  2. To prepare the dressing, add the peanut butter, lime juice, vinegar, sesame oil, maple syrup, garlic, ginger, red pepper flakes, and salt to a 16-ounce glass mason jar. Use a whisk to stir well, then add in water, just a tablespoon at a time, until it reaches a consistency you like. Keep in mind that this dressing will thicken when chilled, so you may need to add more water later, too. (Up to a 1/4 cup total.) Secure the lid on the jar and store in the fridge until you're ready to use it.
  3. Prepare any toppings you like, such as the drained chickpeas, sliced peppers, shredded cabbage or lettuce, and green onions, and store them in separate airtight containers in the fridge. This will be a like a "salad bar" in your fridge, so everything is ready to go when you are ready to eat.
  4. To assemble a lunch bowl, start with a base of cooked quinoa (about ¾ cup per serving), and add your favorite toppings, such as a ½ cup chickpeas, 1 to 2 cups of assorted raw or cooked veggies, and then top it off with a generous drizzle of dressing (about 3 tablespoons). Stir well with your fork to distribute the dressing, then enjoy! The individual components will keep well in the fridge for up to a week.

Notes

  • Nutrition information is for 1 of 8 servings, assuming you use the portions suggested above. For more protein, add baked chicken breasts or baked tofu on top.
  • Quinoa bowls are easy to customize, so feel free to use any other veggies or toppings you have on hand. You can also use a different sauce or dressing to change up the flavor each week. Be sure to check out the sauces and dressings section in this post for more ideas.

Nutrition Information

Calories 384kcal (19%) Carbohydrates 54g (18%) Protein 14g (28%) Fat 14g (22%) Saturated Fat 2g (10%) Polyunsaturated Fat 5g Monounsaturated Fat 6g Sodium 408mg (17%) Potassium 627mg (18%) Fiber 9g (36%) Sugar 13g (26%) Vitamin A 1083IU (22%) Vitamin C 61mg (68%) Calcium 96mg (10%) Iron 3mg (17%)

Nutrition Facts

Serving: 8Serving

Amount Per Serving

Calories 384

% Daily Value*

Calories 384kcal 19%
Carbohydrates 54g 18%
Protein 14g 28%
Fat 14g 22%
Saturated Fat 2g 10%
Polyunsaturated Fat 5g 29%
Monounsaturated Fat 6g 30%
Sodium 408mg 17%
Potassium 627mg 13%
Fiber 9g 36%
Sugar 13g 26%
Vitamin A 1083IU 22%
Vitamin C 61mg 68%
Calcium 96mg 10%
Iron 3mg 17%

* Percent Daily Values are based on a 2,000 calorie diet.