8 Healthy Meal Prep Bowls in 1 Hour (2024)

• ▢ 1.5 Tbsp olive oil
• ▢ 2 Tbsp dijon mustard
• ▢ 0.5 Tbsp maple syrup
• ▢ 1 cup sliced onion
• ▢ 1.5 lbs sweet potato
• ▢ 1.5 lbs Brussels sprouts
• ▢ 18 oz chicken breast
• ▢ 1 Tbsp poultry seasoning
• ▢ 8 pecans
• ▢ 2 Tbsp dried cranberries
• ▢ 2 cups cooked chickpeas
• ▢ 0.5 Tbsp avocado oil
• ▢ 2 tsp Ras el Hanout (Moroccan spice mix) - or 1/4 of ginger, cardamom, cinnamon, all-spice, Curcuma, nutmeg, black pepper, cayenne, and 1/2 tsp sea salt
• ▢ 4 eggs
• ▢ 1 head Romaine lettuce
• ▢ 2 carrots
• ▢ 4 stalks celery
• ▢ 2 Tbsp lemon juice
• ▢ 1 Tbsp orange juice
• ▢ 2 Tbsp olive oil
• ▢ 1 clove garlic, crushed
• ▢ 1/2 tsp cinnamon
• ▢ 1/2 tsp sweet paprika
• ▢ 1/4 tsp cumin
• ▢ 1/2 tsp honey
• ▢ 4 mint leaves
• ▢ 1 bunch cilantro
• ▢ 8 Tbsp crumbled feta cheese

• Preheat oven to 400F.

• Add 1.5 Tbsp olive oil, 2 Tbsp dijon mustard, and 0.5 Tbsp maple syrup to a large bowl and whisk until well combined.

• Peel and slice onion, peel and cube sweet potato(s), wash and halve Brussels sprouts and add all three to the large bowl with mustard oil maple sauce. Use your hands to mix everything together and ensure all veggie pieces are well coated in the sauce.

• Add vegetables to a large baking sheet and spread out in one layer. (If you don't have a large enough baking sheet, use two baking sheets, it's important to spread out a lot or else the veggies will steam instead of roast). Place in the oven for 25 minutes or until roasted to your liking.

• Add two large chicken breasts to a separate baking sheet and season with poultry seasoning on both sides. Then add to the veggies into the oven for 20 minutes or until they reach an internal temperature of 165F. (if you are making both meal prep recipes, now is a good time to get started on the Moroccan Meal Prep Salads)

• Remove veggies and chicken breasts when done and let cool for about 10 minutes. Then add pecans and cranberries to veggies and toss to combine. Cut the chicken breasts into slices or cubes and divide veggies and chicken into 4 meal prep containers.

• For the Moroccan Meal Prep Salads:

• Preheat oven to 400F.

• Add 2 cups of cooked, rinsed, and drained chickpeas to a clean kitchen towel and tap and rub until very dry. Remove the skins that came off and add to a large baking sheet.

• Add 0.5 Tbsp avocado oil to the chickpeas and mix with your hands to ensure they are all well coated in oil. Then add Ras el Hanout spice mix and mix with your hands again. Place in the oven for 25 minutes or until golden and crispy.

• In the meantime, hard-boil 4 eggs. Hard-boil by bringing enough water to the boil to cover the eggs in a small pot, and once boiling add the fridge-cold eggs to the water for 8 minutes. After the 8-minute cooking time, remove the eggs from the water and let cool on the kitchen counter. No ice-bath required.

• Cut romaine lettuce into 1" stripes, then wash and spin dry. The dryer the leaves, the longer they will last crispy and fresh.

• Peel and julienne (or grate) carrots and wash and slice celery. Wash and spin-dry cilantro.

• Prepare the dressing by adding lemon juice, orange juice, olive oil, crushed garlic, cinnamon, paprika, cumin, and honey so a sealable container and shake.

• Now it's time to prepare the meal prep salad jars. Add in this order: 1.5 Tbsp dressing to the bottom of the jar, then 1 hard-boiled egg quartered, then 1/4 of the julienned carrots, 1/4 of the sliced celery, 1/4 of the crispy chickpeas, 2 Tbsp crumbled feta cheese, 1/4 of a bunch of cilantro, and 1/4 of the romaine lettuce.

• Both meal prep recipes last in the fridge for up to 4 days.

Nutrition Values are for the Maroccan Salad. Here is the info for the Maple Dijon Chicken Meal Prep Bowls Nutritional Information:

Calories: 485kcal | Carbohydrates: 62g | Protein: 37g | Fat: 12g | Saturated Fat: 2g | Cholesterol: 82mg | Sodium: 372mg | Potassium: 1787mg | Fiber: 13g | Sugar: 19g | Vitamin A: 25479IU | Vitamin C: 153mg | Calcium: 155mg | Iron: 5mg