Easy Protein Bowl Meal Prep
This mighty, macro-friendly lunch will keep you on track for the whole day through.
Sometimes after a long day of work and going to the gym, a basic meal deal just doesn’t cut it. If you’re looking for a meal that actually supports your goals, this high-protein, nutrient-packed recipe is the upgrade you need.
- Why you'll love this recipe
- Is this a meal prep recipe?
- Variations & add-ins
- Equipment needed
- Recipe
- FAQs
Why You’ll Love This Recipe
This protein bowl is perfect for meal prep, helping you to stay on track throughout the week. It’s packed with nutrients to support your workouts, and it’s so simple and versatile — you could adapt the recipe depending on whatever goodies you have left over in the fridge.
Is This a Meal Prep Recipe?
Absolutely. Keep your nutrition on point all week by whipping up a batch of this protein-packed goodness. Simply scale the ingredients based on how many servings you want, and get your containers ready.
How to Store
All food should be stored in airtight containers and refrigerated once it has cooled down to room temperature. This helps avoid excess moisture and keeps your food fresh.
You can store this dish in the fridge for up to four days. Avoid freezing, as the veg may go soggy.
How to Reheat
Microwave: If you’re short on time, reheat in one-minute intervals until piping hot throughout.
Hob: For better texture, reheat in a non-stick skillet over medium heat with a little oil for 5-10 minutes.
Variations & Add-Ins
Mixing it up helps you stay excited about your meals — just keep in mind that changes will affect the macros, so note down any swaps if you’re tracking.
Make it Veggie
Instead of chicken, use tofu, seitan or another form of plant-based protein.
Extra Toppings
• Feta cheese • Hummus • Chopped fresh herbs • Pickled red onions
Equipment You’ll Need
• Frying pan • Saucepan with lid • Sieve • Small bowl
Recipe
Ingredients
- 2 tbsp. soy sauce
- 1 tbsp. honey
- 1 tsp. black pepper
- 1 tbsp. garlic (minced)
- 1 chicken breast
- 75g quinoa
- 200ml water
- 1 egg
- 50g broccoli
- 50g mangetout
- ½ red pepper (sliced)
- 4 cherry tomatoes (halved)
- Spring onions (chopped)
Method
- First, mix together the soy sauce, honey, black pepper, and garlic to make a marinade. Pour 3/4s of the marinade over the chicken breast, cover, and leave to marinate in the fridge for 30 minutes (or you could do this the night before). Keep the remaining marinade aside for serving with later.
- Next, add the quinoa and 200ml water to a pan, cover with the lid, and bring to the boil. Once boiling, add a sieve over the pan and place your egg in the centre above the quinoa. Cover again and let steam for 10 minutes.
- Meanwhile in a separate frying pan, heat a little oil or low-calorie cooking spray and then add your marinated chicken breast. Cook for around 5-7 minutes on each side until browned and completely cooked through with no pink bits inside.
- Add the broccoli and mangetout to the sieve above the quinoa, then cover and steam for a further 5 minutes. Then carefully remove the sieve and stir the quinoa with a fork to fluff up.
- Build your protein bowl. Make a quinoa base, then add the cooked broccoli and mangetout, along with slices of red pepper and cherry tomatoes. Add the sliced chicken breast and boiled egg (remove the shell first!) then add the remaining marinade that you kept aside and garnish with chopped spring onion.
FAQs
Can I use a different grain instead of quinoa?
Yes — brown rice, couscous or even bulgur wheat make great swaps. Just adjust cooking times and macros accordingly.
Can I swap the chicken for another protein?
Absolutely. Try turkey, prawns, salmon, or a plant-based alternative like tofu, tempeh or seitan if you want a vegetarian version.
Is this recipe gluten free?
It can be! Just make sure to use a gluten-free soy sauce.
Can I prep this in advance?
Yes, this recipe is made for meal prep. Store it in airtight containers and keep in the fridge for up to four days.
Can I freeze it?
Freezing isn’t recommended — the steamed veg tends to go soggy when thawed. For best results, keep in the fridge.
Can I eat it cold?
You can! It makes a great cold lunch straight from the fridge — just skip the reheating step and enjoy as a protein-packed salad bowl.
Try these healthy meal prep recipes next:
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| calories | 620 |
| totalFat | 10 |
| totalCarbohydrates | 87 |
| protein | 55 |
