High-Fiber Meal Prep for 5 Days
Ready in 120 min. Lunch recipe. A balanced, fiber-rich meal plan with quinoa bowls, lentil soup, and roasted vegetables. Get step-by-step instructions, nut
Instructions
Step 1
Preheat oven to 400°F (200°C). Line two baking sheets with parchment paper.
Step 2
In a large pot, combine quinoa and 4 cups water. Bring to a boil, reduce heat to low, cover, and simmer for 15 minutes. Remove from heat and let stand, covered, for 5 minutes. Fluff with a fork and set aside.
Step 3
Toss sweet potatoes, broccoli, red bell peppers, and red onion with 3 tablespoons olive oil, 1 teaspoon salt, ½ teaspoon black pepper, garlic powder, and paprika. Spread evenly on baking sheets. Roast for 25-30 minutes, stirring halfway, until vegetables are tender and slightly browned.
Step 4
While vegetables roast, make tahini sauce: whisk together tahini, lemon juice, ¼ cup water, and a pinch of salt until smooth. Set aside.
Step 5
In another large pot, heat 1 tablespoon olive oil over medium heat. Add carrots and celery, sauté for 5 minutes. Add lentils, vegetable broth, diced tomatoes, bay leaves, thyme, remaining 1 teaspoon salt, and ½ teaspoon black pepper. Bring to a boil, reduce heat, cover, and simmer for 30-35 minutes until lentils are tender. Remove bay leaves.
Step 6
Divide cooked quinoa evenly among 5 meal prep containers (about 1 cup each). Top each with ½ cup chickpeas and a portion of roasted vegetables. Drizzle with tahini sauce.
Step 7
Divide lentil soup among 5 airtight containers (about 1.5 cups each).
Step 8
Portion almonds into 5 small bags (about 3 tablespoons each) and pair with apples for daily snacks.
Step 9
Store all containers in the refrigerator for up to 5 days. Reheat quinoa bowls and soup in the microwave for 1-2 minutes before serving.
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Ingredients
Nutrition Facts
Per serving
Approximate values based on standard ingredients
