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High protein grain bowl meal prep with quinoa, roasted vegetables, sliced chicken, and yogurt sauce in glass containers
Bicky Sharma

High Protein Grain Bowl Meal Prep Recipes

A simple high protein grain bowl made with quinoa, roasted vegetables, and juicy chicken, perfect for healthy meal prep all week.
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Prep Time 15 minutes
Cook Time 25 minutes
Servings: 4
Course: Main Course
Cuisine: American
Calories: 450
Ingredients Equipment Method Notes

Ingredients
  

Grain Base
  • 1 cup dry quinoa
  • 2 cups water
  • ¼ teaspoon salt
Protein
  • 1 lb boneless skinless chicken breast
  • 1 tablespoon olive oil
  • 1 teaspoon garlic powder
  • 1 teaspoon smoked paprika
  • ½ teaspoon black pepper
  • ¾ teaspoon salt
Vegetables
  • 2 cups broccoli florets
  • 1 red bell pepper sliced
  • 1 cup carrots chopped
  • 1 small red onion sliced
  • 1 tablespoon olive oil
  • ¼ teaspoon salt
Sauce
  • ½ cup plain Greek yogurt
  • 2 tablespoons lemon juice
  • 1 tablespoon olive oil
  • 1 teaspoon Dijon mustard
  • 1 garlic clove grated
  • Salt to taste

Equipment

  • Medium saucepan (for quinoa)
  • Baking sheet (for vegetables)
  • Large skillet or frying pan (for chicken)
  • Mixing bowls
  • Measuring cups and spoons
  • Whisk (for sauce)
  • Cutting board
  • Sharp knife
  • Food storage containers (meal prep containers)
  • Oven
  • Stovetop

Method
 

  1. Cook quinoa: Simmer quinoa, water, and salt for 15 minutes. Fluff and cool.
  2. Roast veggies: Toss vegetables with oil and salt. Roast at 400°F (204°C) for 20 minutes.
  3. Cook chicken: Season chicken and pan-cook 6–7 minutes per side until internal temp reaches 165°F. Rest and slice.
  4. Make sauce: Whisk all sauce ingredients until smooth.
  5. Assemble: Divide quinoa, vegetables, and chicken into 4 containers. Add sauce before eating.

Notes

  • Always cook chicken to 165°F (74°C) for food safety (USDA standard).
  • Let quinoa and chicken cool slightly before storing to avoid condensation.
  • Store sauce separately to prevent soggy bowls.
  • Best consumed within 3–4 days when refrigerated at or below 40°F (4°C).
  • Reheat chicken and grains to 165°F before eating.
  • You can substitute chicken with tofu, salmon, or chickpeas for variation.