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A close-up of one of the January High-Protein Meal Prep Bowls featuring seasoned chicken, quinoa, broccoli, and chopped peppers.

January High-Protein Meal Prep Bowls

Prepare these high-protein bowls for easy meals throughout the week. This recipe focuses on simple ingredients and straightforward assembly.
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Prep Time 20 minutes
Cook Time 30 minutes
Total Time 50 minutes
Servings: 4 bowls
Course: Dinner, Lunch
Cuisine: American
Calories: 450
Ingredients Equipment Method Nutrition Notes

Ingredients
  

For the Chicken and Quinoa
  • 1 lb Boneless, skinless chicken breasts Cut into 1-inch pieces
  • 1 cup Quinoa Rinsed
  • 2 cups Chicken broth
  • 1 tbsp Olive oil
  • 1 tsp Garlic powder
  • 1/2 tsp Salt
  • 1/4 tsp Black pepper
For Assembly
  • 2 cups Steamed broccoli florets
  • 1 cup Diced red bell pepper Raw
  • 1 cup Shredded carrots
  • 4 tbsp Low-sodium soy sauce For serving

Equipment

  • Large skillet
  • Medium saucepan

Method
 

  1. Cook the quinoa. Combine the rinsed quinoa and chicken broth in a medium saucepan. Bring to a boil, then reduce heat to low, cover, and simmer for 15 minutes, or until all liquid is absorbed. Remove from heat and let stand, covered, for 5 minutes. Fluff with a fork.
  2. Cook the chicken. Heat the olive oil in a large skillet over medium-high heat. Add the chicken pieces. Season with garlic powder, salt, and pepper. Cook for 6 to 8 minutes, stirring occasionally, until the chicken is cooked through and lightly browned.
  3. Assemble the bowls. Divide the cooked quinoa evenly among four meal prep containers. Top each portion of quinoa with one-fourth of the cooked chicken.
  4. Add vegetables. Place equal portions of steamed broccoli, diced red bell pepper, and shredded carrots into each container next to the chicken and quinoa.
  5. Store. Seal the containers and refrigerate until ready to eat. Add soy sauce just before serving.

Nutrition

Calories: 450kcalCarbohydrates: 40gProtein: 45gFat: 12gSaturated Fat: 2gCholesterol: 100mgSodium: 550mgPotassium: 500mgFiber: 6gSugar: 5gVitamin A: 3000IUVitamin C: 40mgCalcium: 50mgIron: 3mg

Notes

You can substitute brown rice for quinoa if you prefer. For variety, use different vegetables like snap peas or edamame.

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