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3 Easy High Protein Meal Prep Bowl Ideas

Sep 20, 2018

While we all love a big, filling salad, sometimes a little more protein is necessary when you’re trying to power through a long workweek. That’s where high-protein bowls come in! A little heartier than your average salad, high-protein bowls are super easy to meal prep ahead of time and they’re just as versatile, and can easily get you close to hitting your daily vegetable quota (about 2-1/2 cups) before the end of the day. Bowls are a great way to pack in plenty of healthy carbs and veggies, and adding healthy fats in the form of vinaigrette, nuts, and avocado is a no-brainer.

With healthy, high protein-bowls in mind we’ve put together three of our all-time favorite bowls that are specifically designed to be made ahead of time and ready to pack for work. Each one has more than 15 grams of protein, and will pair well with any one of our yummy spices and seasonings!

1. Salmon Quinoa Bowl
Packed with healthy fat, protein, and complex carbs, this lunch will give you a second wind that lasts all afternoon! Pro-tip: salmon is a great bowl topping if you cook it right (to medium-rare or medium) because it stays moist even after a couple of days in the fridge. As an added bonus, this bowl contains about 30 grams of protein!


  • 5 Brussels Sprouts, very thinly sliced
  • 1 teaspoon olive oil
  • Salt and pepper to taste
  • 3 ounces salmon, skin removed
  • ⅔ cup cooked quinoa, at room temperature
  • 1 teaspoon unseasoned rice vinegar
  • ½ medium avocado, cubed
  • 1 tablespoon fresh parsley, chopped

Heat oven to 450°. On a sheet pan or in an oven-safe skillet, toss the Brussels Sprouts with oil, salt, and pepper. Spread in an even layer. Season salmon liberally with salt and pepper and place on top of Brussels sprouts. Roast 7 to 10 minutes (the thicker your fillet, the longer it will take) for medium rare. If you like your salmon more well done, remove Brussels sprouts from the pan after 10 minutes and cook salmon an additional 3 to 5 minutes. In a bowl, stir together quinoa, rice vinegar, avocado, parsley, and roasted Brussels Sprouts.

Serve salmon over quinoa-vegetable mixture. Refrigerate until ready to eat, and serve cold.

2. Brown Rice Bowl with Egg & Avocado
The key to a good bowl is adding heavy-hitting toppings that can stand up to the fibrous greens. Avocado, egg, cherries, and brown rice make this salad filling and interesting enough to eat two days in a row – plus, it contains a whopping 23 grams of protein!


  • 2 large eggs
  • ½ lemon, zest, and juice
  • 1 teaspoon olive oil
  • 1 pinch paprika
  • Salt and pepper to taste
  • 2 cups kale leaves, thinly sliced
  • ¾ cup cooked brown rice
  • 12 fresh (or frozen, thawed) cherries, pitted and chopped
  • 1 tablespoon fresh tarragon, chopped
  • ¼ medium ripe avocado, thinly sliced

Fill a medium saucepan with five inches water and bring to a boil. Carefully add eggs one at a time, then reduce heat to low, cover, and cook 8 minutes for medium-boiled eggs, or 10 minutes for hard-boiled eggs. Place eggs in a bowl of ice water for 2 minutes, then carefully peel.

In a bowl, whisk together zest, juice, oil, paprika, and salt and pepper. Add kale, rice, cherries, and tarragon. Toss to coat. Top with sliced avocado and eggs, and refrigerate until ready to eat.

3. Wilted Kale, Chickpea, & Quinoa Bowl with Tahini
A yummy combo of tahini and nutritional yeast adds umami to a simple bowl that’s packed with fiber and protein (23 grams of it!). We love tahini because it’s delicious and super easy to add to grain bowls, sandwiches, or wraps.


  • 15 ounces chickpeas, rinsed and drained
  • 2 teaspoons olive oil
  • ¼ teaspoon paprika
  • Salt and pepper to taste
  • 4 cups kale leaves, chopped
  • 1 cup cooked quinoa
  • 2 tablespoons tahini
  • 2 tablespoons nutritional yeast flakes
  • Juice of 1 lemon

Heat oven to 400° and line a sheet pan with parchment paper. Place chickpeas on a sheet pan. Drizzle olive oil over chickpeas, then season with paprika, salt, and pepper. Toss to coat. Roast 25 minutes. Add kale and toss with chickpeas. Roast an additional 8 to 10 minutes, until kale is wilted and chickpeas are crispy. Toss kale and chickpeas with quinoa.

In a bowl, whisk tahini, yeast, and lemon juice. Season with salt and pepper. Drizzle tahini sauce over kale, chickpeas, and quinoa. Cool leftovers completely before storing in an airtight container in the fridge.

For more recipe ideas and meal prep tips, visit our other blogs!  

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