Steak, Quinoa and Vegetable Buddha Bowl Meal Prep
Buddha Bowl Meal Prep
Summer may be coming to a close, but the summer body is staying strong! In order to facilitate the summer bod sticking around through the coming seasons, besides working out, it is essential to… eat healthy! This is easier said than done, but something that helps conquer this challenge is making healthy food taste good (duh!) and meal prepping — maybe my favorite meal prep meal is called the Buddha Bowl.
A Buddha Bowl is an easy and tasty lunch and/or dinner appropriate meal to prepare, which consists of a protein, rice or quinoa, and veggies! My favorite is a steak, quinoa and vegetable bowl.
For the main components for 4-day’s worth of lunch Buddha Bowls for one person (because prepping meat for more than 4 days out creeps me out) you will need:
- 2–3 approximately 6–8 oz. portions of steak, or 2 large chicken breasts (or 4 small:) )
- 2 medium sweet potatoes
- 3 large heads of broccoli
- 1, 6 oz. bag of snow peas
- 1/2 cup of dry quinoa
The first step to making an amazing Buddha Bowl is by cooking your protein! My favorite way to prepare steak and chicken is by marinating and grilling. I have been using Grill Mates Montréal steak marinade for steak, and chili lime mojito marinade for chicken. I usually leave the meat in the marinade in the fridge for about an hour prior to grilling.
The vegetables can be cooked before or after grilling, whatever is most convenient — that’s the beautiful thing about meal prep! It’s done ahead of time, at your own pace. 🙂
For the sweet potatoes: wash and peel, cube, and lay on a foiled & oiled baking sheet.Drizzle the potato cubes in olive oil and sprinkle with salt, pepper, and onion powder. Bake at 425 degrees for about 15 minutes.
For the broccoli and snow peas: heat a pan with 2 teaspoons of olive oil on medium heat, add broccoli crowns, along with 1 tablespoon of low-sodium soy sauce and 1.5 tablespoons of water, and sprinkle with salt and garlic powder. Cover and cook the broccoli for about 4 minutes, then add the snow peas. Adjust heat to medium-low, keep covered, and stir occasionally, cooking for an additional 6–10 minutes.
For the quinoa (see this post on cooking quinoa): Add your 1/2 cup of quinoa to a mesh strainer, and rinse in cold water for about 2 minutes, stirring with your hand while doing so. Doing this will reduce the bitterness of your cooked quinoa. After rinsing, add quinoa to a sauce pan or small pot, along with 1.5 cups of water and stir in a healthy bit of garlic and onion powder and a tad bit of salt. Bring the water to a boil, then change heat to LOW, and cover and cook for 15 minutes. After 15 minutes, remove from heat and leave covered for 5 minutes. Fluff with a fork once the last 5 minutes is over, and your quinoa is ready!
Add your preferred portions of protein, sweet potatoes, quinoa, and veggies to your meal prep tupperware, and your preparation of Buddha Bowls for a week of great lunches is complete!
Pro-tip: if you’d like a little more flavor in your Buddha Bowls, a tasty addition is Trader Joe’s Creamy Cilantro Dressing. 🙂