High-Protein Meal Prep Bowls

Name: High-Protein Meal Prep Bowls
Ingredients: as needed Chicken Thigh; as needed Chicken Breast; as needed Firm Tofu (or Extra Firm); to taste Soy Sauce; dash Maple Syrup; as needed Olive Oil; heavy dose Paprika; as needed Kale; as needed Spinach; as needed Bell Peppers (Red); as needed Radishes; as needed Onions; as needed Garlic; as needed Edamame (Frozen); 250g Quinoa; 1 Stock Cube; a big bunch Coriander; 1 Lemon; good gulp Tahini; as needed Harissa; as needed Cottage Cheese; half pack Yogurt; as needed Rice (Jasmine or other); as needed Peanuts

24 ingredients · 14 steps · from The Doctor's Kitchen

Ingredients

as needed Chicken Thigh
as needed Chicken Breast
as needed Firm Tofu (or Extra Firm)
to taste Soy Sauce
dash Maple Syrup
as needed Olive Oil
heavy dose Paprika
as needed Kale
as needed Spinach
as needed Bell Peppers (Red)
as needed Radishes
as needed Onions
as needed Garlic
as needed Edamame (Frozen)
250g Quinoa
1 Stock Cube
a big bunch Coriander
1 Lemon
good gulp Tahini
as needed Harissa
as needed Cottage Cheese
half pack Yogurt
as needed Rice (Jasmine or other)
as needed Peanuts

Watch the original video

Steps

Preheat the oven to 400°F (or similar temperature). Line a baking sheet with Tupperware for cooking.
Prepare chicken thighs: Place in an oven-safe container, drizzle with oil, and keep flavoring minimal.
Prepare tofu: Crumble firm tofu into another container. Add soy sauce, maple syrup, olive oil, and paprika; mix well.
Place the containers with chicken and seasoned tofu in the preheated oven for approximately 35 minutes.
While proteins cook, prepare colorful vegetables: Toss bell peppers, radishes, onions, and garlic cloves (exposed tops) with a bit of oil and salt. Place them on a tray.
Roast the vegetables in the oven alongside the proteins for about 20 minutes.
Prepare edamame: Spread frozen edamame on a tray, add a little soy sauce if desired, and place it in the oven with the other ingredients for approximately 20 minutes.
Cook quinoa: Use the absorption method. Combine 250g of quinoa with one stock cube and water (similar to cooking rice). Add a tiny bit of oil. Cook for about 18-20 minutes until all liquid is absorbed.
Prepare greens: Massage pre-washed kale by squeezing it to break down cell walls, then place in Tupperware. Place a kitchen towel inside the bag of spinach leaves to trap moisture.
Once proteins and vegetables are cooked through (about 5 more minutes), remove them from the oven and let them cool.
Prepare Sauce #1: Blend coriander, lemon juice, tahini, seasoning, and water until smooth. Add fresh green herbs for flavor.
Prepare Sauce #2: Combine harissa and cottage cheese in a bowl.
Prepare Sauce #3: Mash one roasted garlic clove with salt, then mix it into yogurt and tahini to create the tahini garlic yogurt sauce.
Cool all prepped proteins, vegetables, and greens in Tupperware containers. Label them before stacking in the fridge.

Recipe extracted by Foodle from “How to prep high-protein meals for the week in under an hour” by The Doctor's Kitchen. Quantities follow the video and may be approximate — watch the original for technique.