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Easy High School Student Protein Meal Prep Lunch Bowl for Quick Healthy Meals

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A quick, nutritious, and flexible protein-packed lunch bowl perfect for busy high school students. This meal prep recipe combines wholesome grains, lean protein, fresh veggies, and a zesty homemade dressing for a balanced and satisfying lunch.

Ingredients

Scale
  • 1 cup cooked quinoa or brown rice (185g quinoa or 195g brown rice)
  • 2 cups fresh spinach or mixed greens (60g)
  • 6 oz grilled chicken breast, sliced (170g) or pre-cooked chicken strips
  • 2 large hard-boiled eggs
  • ½ cup canned black beans, rinsed and drained (120g)
  • ½ cup cherry tomatoes, halved (75g)
  • ½ cup shredded carrots (55g)
  • ½ medium avocado, diced
  • ½ cup red bell pepper, thinly sliced (75g)
  • 2 tbsp olive oil (30ml)
  • 1 tbsp lemon juice (15ml)
  • 1 tsp Dijon mustard (5g)
  • 1 tsp honey or maple syrup (7g)
  • Salt and pepper to taste

Instructions

  1. Rinse 1 cup (185g) quinoa under cold water. Combine with 2 cups (475ml) water in a medium saucepan. Bring to a boil, then reduce to a simmer, cover, and cook for about 15 minutes until water is absorbed. Fluff with a fork and let cool slightly. For brown rice, cook according to package instructions (about 40 minutes).
  2. While quinoa cooks, grill or pan-sear 6 oz (170g) chicken breast seasoned with salt and pepper until cooked through (about 6 minutes per side). Let rest, then slice thinly. Alternatively, use pre-cooked chicken strips.
  3. Hard-boil 2 large eggs by placing them in boiling water for 9 minutes, then cool in ice water and peel.
  4. Halve ½ cup (75g) cherry tomatoes, shred ½ cup (55g) carrots, dice ½ avocado, and slice ½ cup (75g) red bell pepper into thin strips. Rinse 2 cups (60g) spinach or mixed greens and pat dry.
  5. Drain and rinse ½ cup (120g) canned black beans to reduce sodium and improve flavor.
  6. In a small bowl, whisk together 2 tbsp (30ml) olive oil, 1 tbsp (15ml) lemon juice, 1 tsp (5g) Dijon mustard, 1 tsp (7g) honey, and salt and pepper to taste until emulsified.
  7. Divide the quinoa evenly among 4 meal prep containers. Layer spinach or greens on top. Arrange sliced chicken, black beans, cherry tomatoes, shredded carrots, bell peppers, diced avocado, and hard-boiled eggs over the base.
  8. Pour dressing evenly over each bowl or pack separately to keep ingredients fresh until lunchtime.
  9. Seal containers and refrigerate. These bowls stay fresh for up to 4 days.

Notes

Keep avocado and dressing separate if prepping more than a day ahead to avoid sogginess. Layer greens between grains and protein to prevent mushiness. Rinse quinoa before cooking to remove bitterness. Let cooked grains cool before assembling to avoid condensation. Rest grilled chicken to lock in juices. Hard-boil eggs for exactly 9 minutes and cool immediately to avoid green yolk ring and sulfur smell. Dressing emulsifies best when whisked vigorously. Customize with different proteins, grains, and dressings as desired.

Nutrition

Keywords: protein meal prep, high school lunch, healthy lunch bowl, quick meals, easy meal prep, protein bowl, student lunch, healthy eating

Find it online: https://yumbelle.com/easy-high-school-student-protein-meal-prep-lunch-bowl-for-quick-healthy-meals/