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30 Minute Step by Step Meal Prep Power Bowl (Running Coaches Corner)

Yes, that is right: my 30 minute step by step meal prep  for power bowls will provide you with complete nutrition, whole food meals and the snacks to go along without losing your weekend. Link up with Running Coaches Corner as we finish our talk about nutrition!

Did you catch my interview on Coach Henness’s Blog?

Learn about Running Coaches Corner at the bottom of the post, and check out the posts by myself and my cohosts Lora, Debbie, and Rachel, and submit your own! Today is the last day of our April theme of nutrition; next week, we will start talking about Summer Running and how to prep for a season of sunny, safe training.

Also linking up with Annmarie, FarrahEsther, + Jess.) for Foodie Friday!

30 Minute Step by Step Meal Prep for Power Bowls

Short on time? Check out my 30 minute Step By Step Meal Prep for Power Bowls that you can take anywhere! Customizable, allergy friendly, gluten free, and even vegan. Suzlyfe.com @suzlyfe

We all know that I am not necessarily the queen of meal prep: after all, I died (in a good way) over 80Fresh Healthy Meal Delivery service, and I rely on healthy nutrition bars for my breakfasts and snacks at the gym. I was not always so hopeless, though, and with another round (his last!) of night float staring Alex in the face + my desire to pack my own lunch for the gym to save on money and time, I am resurrecting my old meal prepping ways and getting back on the horse. 

This Gluten Free Asian Power Bowl is high in protein, gluten free, and the perfect lunch for the office. Make it in 30 minutes! Suzlyfe.com @suzlyfe

Though I may not consistently meal prep for myself–beyond my lunch, which I pack every day–I am champion at prepping Alex’s lunch/dinners while he is working in the hospital, and I have gotten it down to a science (the only practical medicine I’ll ever practice!). I shared this in some form when I first started working in an office a few years ago, but I’ve become even more proficient and expanding on the practice. 

All active individuals must take care of their bodies, and runners are no exception. We need to get all of our nutrients in in such a way that our bodies can take the greatest benefit from them to repair muscles and replenish our stores for further training. Furthermore, as we enter into a new round of training season as well as the social events of the summer, runners are likely to find that they have less and less time to prepare their meals, thus leading to greater tendency to opt for more expensive and less nutritious fixes during the day.

This Gluten Free Quinoa Power Bowl is high in protein, gluten free, and the perfect lunch for the office. Make it in 30 minutes! Suzlyfe.com @suzlyfe

No worries, I got you covered. 

30 Minute Step by Step Meal Prep Instructions

What You Need:

  • 15 minutes to plan
  • Grocery List
  • 30 Minutes
  • Tupperware Containers + Fork, Knife, Spoon
  • Pot, Pan, and Baking Sheet
  • Cutting Board and Knife
  • Groceries
30 Minute Power Bowl (High Protein, Gluten Free, Vegan Friendly)
This complete nutrition, whole food power bowl is high protein and fiber, fully customizable, and perfect for 30 minute meal prep!
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Prep Time
15 min
Cook Time
30 min
Total Time
30 min
Prep Time
15 min
Cook Time
30 min
Total Time
30 min
Ingredients
  1. Protein of Choice (Chicken, Sausage, Steak, Tofu, Tempeh, Lentils)
  2. Grain of Choice (Quinoa, Freekeh, Bulgur, Buckwheat)
  3. Veggies of Choic (Sweet Potato, Onion, Mushroom, Peppers)
  4. Sauces of Choice (BBQ, Honey Mustard, Mustard, Ginger Sesame)
  5. Finishing Toppings (Avocado, Spices)
Instructions
  1. Heat oven to 375*
  2. Rinse desired amount of quinoa with cool water, place in pot with water in 2:1 water:quinoa ratio. Add salt and garlic powder, if desired. Cover and bring to boil. Reduce to simmer (will cook 7-10 mins).
  3. Prep chicken by sprinkling with salt and pepper.
  4. Chop sweet potato, spray with cooking spray and sprinkle with salt, spread out on foil lined baking sheet and place in oven (doesn't have to be fully preheated).
  5. Chop other veggies. I suggest onions and bell peppers (stand up well over time!)
  6. Bring large saute pan over medium heat. Spray with cooking spray and add veggies, sprinkle with salt. Saute for about 5-7 minutes, stirring occasionally. Transfer veggies to bowl, return saute pan to stove.
  7. Remove quinoa from heat when cooked (water will be absorbed, quinoa will be soft but not mushy) and transfer to bowl.
  8. Coat saute pan with cooking spray and add chicken. Cook 4-6 minutes, depending on width of breast (might have to cover with pan lid to cook through).
  9. Open oven and flip over sweet potato pieces, rotate pan in oven. Turn down oven to 350*.
  10. Wash quinoa pot and dry.
  11. Flip chicken.
  12. Assemble tupperware for the week.
  13. When chicken is firm, but not hard, to touch, remove from heat, turn off stove. Cut as desired.
  14. Remove sweet potato from oven (turn off oven) and then fold over foil to create a steam packet.
  15. Distribute quinoa, veggies, and chicken to tupperware bowls. Open sweet potato packet and add to bowls.
  16. Let cool completely, then put in fridge. Now you are ready for the week! Finish with other flavors (mustard, hot sauce, etc, the day of)
Suzlyfe http://suzlyfe.com/

30  Minute Step By Step Meal Prep Power Bowl Recipe

  • Heat oven to 375*Rinse desired amount of quinoa with cool water, place in pot with water in 2:1 water:quinoa ratio. Add salt and garlic powder, if desired. Cover and bring to boil. Reduce to simmer (will cook 7-10 mins).
  • Prep chicken by sprinkling with salt and pepper.
  • Chop sweet potato, spray with cooking spray and sprinkle with salt, spread out on foil lined baking sheet and place in oven (doesn’t have to be fully preheated).
  • Chop other veggies. I suggest onions and bell peppers (stand up well over time!)
  • Bring large saute pan over medium heat. Spray with cooking spray and add veggies, sprinkle with salt. Saute for about 5-7 minutes, stirring occasionally. Transfer veggies to bowl, return saute pan to stove.
  • Remove quinoa from heat when cooked (water will be absorbed, quinoa will be soft but not mushy) and transfer to bowl.
  • Coat saute pan with cooking spray and add chicken. Cook 4-6 minutes, depending on width of breast (might have to cover with pan lid to cook through).
  • Open oven and flip over sweet potato pieces, rotate pan in oven. Turn down oven to 350*.
  • Wash quinoa pot and dry.
  • Flip chicken.
  • Assemble tupperware for the week.
  • When chicken is firm, but not hard, to touch, remove from heat, turn off stove. Cut as desired.
  • Remove sweet potato from oven (turn off oven) and then fold over foil to create a steam packet.
  • Distribute quinoa, veggies, and chicken to tupperware bowls. Open sweet potato packet and add to bowls. 
  • Let cool completely, then put in fridge. Now you are ready for the week! Finish with other flavors (mustard, hot sauce, etc, the day of)
Ready for the week with @suzlyfe's 30 Minute Minute Meal Prep Power Bowl #runchat #healthy Click To Tweet

What is your go-to for meal prep?

Tell me some flavor combos to try!

Time for #running coaches corner with @running_onhappy @loramarie03 @coachdebbieruns Click To Tweet

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84 Comments

  • Reply Megan @ Skinny Fitalicious

    I feel like I need this. My life has suddenly gotten so crazy with recipe making that dinner has become a secondary thought.

    April 27, 2016 at 6:20 am
  • Reply Sarah @ BucketListTummy

    Yum – I love power bowls. They are the best combination of flavors, can be totally customized and a great way to try new ingredients!

    April 27, 2016 at 6:39 am
    • Reply suzlyfe

      Great point that it is a great way to try new things!

      April 28, 2016 at 5:49 pm
  • Reply Annmarie

    I’ll take the Office Quinoa Protein Bowl, please 🙂

    April 27, 2016 at 6:43 am
  • Reply Emily @ My Healthyish Life

    Meals like this are my favorite! I don’t get bored because you can change up the flavors and food combos. If I need to meal prep, I make a big batch of chicken, usually baked, and vegetables, also baked 🙂

    April 27, 2016 at 6:49 am
    • Reply suzlyfe

      Perfect. So add some quinoa and avo and you are good to go!

      April 28, 2016 at 5:48 pm
  • Reply Kimberly Greene

    I’m LOVING these power bowls! I’m getting a little sick of my typical lunches that I bring to work so these recipes would be great to try! Quick question – I *think* I’m allergic to soy so what would be a good alternative to Edamame?

    April 27, 2016 at 7:03 am
    • Reply suzlyfe

      Chickpeas! That would be great in there. And you could use liquid aminos instead of soy sauce.

      April 28, 2016 at 5:47 pm
  • Reply Laura @ This Runner's Recipes

    I love power bowls! They’re my go-to for lunch for both Ryan and I. With all of the variety and nutrition you can’t go wrong!

    April 27, 2016 at 7:28 am
    • Reply suzlyfe

      Seriously. You can’t get bored with them!

      April 28, 2016 at 5:47 pm
  • Reply Deborah @ Confessions of a mother runner

    I love making quinoa protein bowls! I forgot about the linkup going to edit my post and join in

    April 27, 2016 at 7:30 am
  • Reply Olena @ candiesandcrunches

    Mmmmmmm! Quinoa! I always go for it when I am out of ideas or want something quick!

    Running Wisdom And Giveaway Winner: https://candiesandcrunches.com/2016/04/27/running-wisdom-giveaway-winner/

    April 27, 2016 at 8:10 am
    • Reply suzlyfe

      And it cooks so quickly.

      April 28, 2016 at 5:46 pm
  • Reply Ellie

    Yum thanks for the step guide. Recently I’ve been taking a thick soup or chili, adding more veggies or beans and then topping it with hummus. It sounds strange, but I am addicted to it. I call it my “kitchen sink” bowl. I love using soup as a base instead of rice because it’s already flavored! I don’t need to remember anything else. I can’t wait to see how well you do with your future children’s lunches 😉

    April 27, 2016 at 8:18 am
    • Reply suzlyfe

      Um, I LOVE that idea! That is awesome 😀 And don’t get your hopes up too high for my kids… they might be making their own lol

      April 28, 2016 at 5:46 pm
  • Reply Kat

    Yay for quinoa!! I’m actually doing a recipe this week involving quinoa. That stuff is incredible 🙂 Meal prep is 100% the reason why I eat so well at home. If I didnt have meals already made for me I would probably just grab some rice cakes, cuties, and scramble some eggs for every meal 😉

    April 27, 2016 at 8:24 am
    • Reply suzlyfe

      And thus is my life 😀

      April 28, 2016 at 5:44 pm
  • Reply Suzy

    Oh I like this! Anything that involves veggies and cooking HAS to be step by step for me!

    April 27, 2016 at 8:42 am
    • Reply suzlyfe

      hahaha and yet you rock the meal prep! I’ve seen it!

      April 28, 2016 at 5:40 pm
  • Reply Lesley

    That looks like a great dinner! I have one recipe for chicken sausage, but have been looking for at least another since chicken sausage is a way to mix things up.

    April 27, 2016 at 8:44 am
    • Reply suzlyfe

      I love chicken sausage–pork sausage is too much for my stomach. But this is on point with chicken sausage!

      April 28, 2016 at 5:40 pm
  • Reply Rachel

    Looks tasty!

    April 27, 2016 at 8:46 am
  • Reply Emily

    I think I need to make a power bowl. These look SO good, and can you believe I’ve never made one?

    April 27, 2016 at 9:08 am
    • Reply suzlyfe

      Change that, lady!

      April 28, 2016 at 5:37 pm
  • Reply Heather @Fitncookies

    Meal prep for the win! It honestly makes my week go so much better, but sometimes finding the time to do it is a struggle!

    April 27, 2016 at 9:11 am
    • Reply suzlyfe

      It really is so worth it–worth finding the time!

      April 28, 2016 at 5:36 pm
  • Reply Rae

    This looks so quick and easy, thanks for sharing! I really need to get back into meal prep. Last year during Legally Blonde I was really good about preparing lunches for the week; now, not so much.

    April 27, 2016 at 9:14 am
    • Reply suzlyfe

      I dont’ think you need to even add the stress of planning it right now!

      April 28, 2016 at 5:37 pm
  • Reply Sara @ Oats & Rows

    I love how this allows for so much variety!

    April 27, 2016 at 9:16 am
    • Reply suzlyfe

      Completely customizable!

      April 28, 2016 at 5:34 pm
  • Reply Nicole @ Fitful Focus

    So making these instead of my usual salad next week! YUM!

    April 27, 2016 at 9:37 am
    • Reply suzlyfe

      I hope you love them!

      April 28, 2016 at 5:34 pm
  • Reply Jen @ Pretty Little Grub

    I love powerbowls. This looks like my typical work day lunches. I pretty much alternate between this or a salad.

    April 27, 2016 at 9:40 am
    • Reply suzlyfe

      What do you put in yours?

      April 28, 2016 at 5:33 pm
  • Reply Erin @ Erin's Inside Job

    Now I’m hungry.

    April 27, 2016 at 10:28 am
    • Reply suzlyfe

      Welcome to my life 😀

      April 28, 2016 at 5:30 pm
  • Reply Cailee

    I love these power bowls!! I absolutely need them in my life! Between classes and work, sometimes I don’t get to eat for hours! I must bring along a power bowl! Thanks girl!
    xoxo Cailee!

    April 27, 2016 at 10:36 am
    • Reply suzlyfe

      These are PERFECT for class and work! So perfect!

      April 28, 2016 at 5:29 pm
  • Reply Ivanna

    These all look so delicious. I love how they have all of the essential food groups also. YUMMY!

    April 27, 2016 at 11:23 am
    • Reply suzlyfe

      Complete nutrition but in a delicious way!

      April 28, 2016 at 5:27 pm
  • Reply Becki @ Fighting for Wellness

    Love the step by step on this! I’ve been wanting to do some power bowls in my meal prep, but hadn’t jumped in yet. This seems like a great place to start!

    April 27, 2016 at 11:31 am
    • Reply suzlyfe

      I hope you do! Let me know how it goes!

      April 28, 2016 at 5:27 pm
  • Reply Dannii @ Hungry Healthy Happy

    That is definitely a power bowl! I want the one with the sweet potato and quinoa. YEAAHH!

    April 27, 2016 at 11:37 am
    • Reply suzlyfe

      That’s Alex’s fave!

      April 28, 2016 at 5:26 pm
  • Reply Margo Donohue

    Looks very easy to prepare and tasty! Thanks for posting!

    April 27, 2016 at 12:00 pm
    • Reply suzlyfe

      I hope you try it!

      April 28, 2016 at 5:22 pm
  • Reply Miss Polkadot

    Bowls like these always look so good. But actually doing the meal prep to make them happen fails due to me remembering to do the work on Sunday. One day … At least I’ve been trying to get -some- prep work done lately.

    April 27, 2016 at 12:42 pm
    • Reply suzlyfe

      I’m really good at planning for meal prep…. the actually doing it… not so much!

      April 28, 2016 at 5:21 pm
  • Reply Janelle @ Run With No Regrets

    This is really helpful! I need to do more meal prep and keep making excuses…thanks for the tips!

    April 27, 2016 at 3:11 pm
    • Reply suzlyfe

      I’m not good at many things, but this I have DOWN

      April 28, 2016 at 5:21 pm
  • Reply Carmy

    Love that it’s so simple and only 30 minutes 🙂

    April 27, 2016 at 3:31 pm
    • Reply suzlyfe

      Otherwise, you know that it wouldn’t happen, lol.

      April 28, 2016 at 5:17 pm
  • Reply Sarah

    I’m a big fan of mason jar salads, especially when it’s CSA season and I’m desperately trying to use up all the fresh produce we get each week. You layer a mason jar from dressing on the bottom, then sturdy salad mix-ins (edamame, hard boiled egg, beets, carrots, cukes, whatever other sturdy veggies), all the way up to lighter veggies or anything with a tendency to get soggy, the greens, and the croutons/nuts/crispy noodles on top. That we nothing gets soggy and when it’s lunch time, you just turn it out onto a bowl/plate, toss, and eat!

    April 27, 2016 at 4:20 pm
    • Reply suzlyfe

      We’ve talked about this, but I really want a CSA subscription, or to go to the farmers market on the regular. I make the tupperware salad (so similar idea). It has a little dressing cup!

      April 28, 2016 at 5:20 pm
  • Reply Christine (Run Plant Based)

    Lots of simple inspiration here, thanks! Very helpful because work has just been crazy the last few weeks and having ready lunches are perfect.

    April 27, 2016 at 5:49 pm
    • Reply suzlyfe

      I hope they help you! They are so good 😀

      April 28, 2016 at 5:13 pm
  • Reply Farrah

    hahaha, I am so hungry now. NOT COOL. I just ate dinner! (But all of these look amazing.) I think I’m going to make a ton of these in bulk before residency starts and just store em’ away for when life gets really crazy!

    April 27, 2016 at 6:45 pm
    • Reply suzlyfe

      Seriously, do it. Alex has told me multiple times that they have saved his life!

      April 28, 2016 at 5:12 pm
  • Reply Lauren @ The Bikini Experiment

    I really like recipes with quinoa and this one is no exception. Looks excellent. Thank you for sharing.

    April 27, 2016 at 7:10 pm
    • Reply suzlyfe

      Sure thing! The quinoa is perfect because you can mix it all up 😀

      April 28, 2016 at 5:11 pm
  • Reply Debbie @ Coach Debbie Runs

    I love power bowl meals! I’m rarely organized enough to plan in advance though (and my hubby works from home, so there’s that). Still, you make it look so easy, so I’ll have to try 🙂

    April 27, 2016 at 9:22 pm
    • Reply suzlyfe

      It really is easy–otherwise, you know i wouldn’t do it!

      April 28, 2016 at 5:11 pm
  • Reply Laura @ Sprint 2 the Table

    Such a good idea!!! I needed to be making these last weekend so we weren’t scrounging for food this week. Bah! I need to get this kitchen moved and unpacked so I get actually be on track.

    April 28, 2016 at 1:00 am
    • Reply suzlyfe

      But then you got to have tacos multiple times. So that is winning.

      April 28, 2016 at 5:10 pm
  • Reply jill conyers

    I’m the self proclaimed meal prep queen. I’ve been menu planning and prepping so long I can’t imagine a week without.

    April 28, 2016 at 1:43 am
    • Reply suzlyfe

      I need to get into a rhythm for it again. I used to be much better!

      April 28, 2016 at 5:09 pm
  • Reply neil@neilshealthymeals.com

    I feel I spend my life prepping meals. But then again I feel I spend my life either in the kitchen or on the computer. Lol

    So, at least if I’m at the computer I can still be eating. And these recipes, which I love that you’ve added quinoa to are exactly ones that Lynne and I would love. Pinned! 🙂

    April 28, 2016 at 2:30 am
    • Reply suzlyfe

      Wooohoo! But you have brought the meal prepping upon yourself as a recipe creator. And Alex loves these because he can one hand them–otherwise he would starve, seriously!

      April 28, 2016 at 5:09 pm
  • Reply Kathryn @ Dancing to Running

    These bowls look so pretty! I’m convinced that the prettier a dish looks, the healthier it’ll be. I know that’s not always true, but I at least like to think that. 🙂

    April 28, 2016 at 9:00 am
    • Reply suzlyfe

      I love that. Pretty chocolate desserts must be so healthy then, right?

      April 28, 2016 at 5:07 pm
  • Reply Natalie

    I need new ideas for dinners and lunches and this is perfect! Love the beauty of this dish and will definitely be making this for the the fam!
    SO YUM!

    April 28, 2016 at 12:07 pm
    • Reply suzlyfe

      Yay! I hope you love it!

      April 28, 2016 at 5:06 pm
  • Reply Kristy @ Southern In Law

    All of these look goooood goood good! My favourite things to prep at the moment are breakfast bakes/baked oatmeal (ALWAYS as I am way too clumsy to actually cook anything for breakfast) and egg bakes/frittatas for lunch!

    April 28, 2016 at 3:23 pm
    • Reply suzlyfe

      I think I need to make a frittata to take to work next. I’m getting tired of what I”m having every day!

      April 28, 2016 at 5:06 pm
  • Reply Toni

    I love this! I used to meal prep a lot but I have been so busy I just skip it. I really need to start prepping again and this post has inspired me, thanks.

    April 30, 2016 at 7:56 am
    • Reply suzlyfe

      Woohoo! Glad to have helped!

      May 1, 2016 at 6:53 pm
  • Reply Courtney Bentley

    Yum I make power bowls all the time they are the BEST for lunch for me because I can just throw things together 🙂 My favorite of all time is tuna drained, pico de gallo, brown rice and veggies all stir fried! xo C

    April 30, 2016 at 9:54 am
    • Reply suzlyfe

      Well, you put pico on anything and I am IN!

      May 1, 2016 at 6:52 pm
  • Reply Tricia @ A Couple of Dashes

    I’ve really been struggling with lunch ideas for work lately so thanks for sharing! I can’t wait to give these a try!

    May 1, 2016 at 8:27 pm
    • Reply suzlyfe

      I hope they help! Good luck 😀

      May 2, 2016 at 10:45 am

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