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!

Steak, Quinoa, and Veggie Buddha Bowls

Pro-tip: if you’d like a lit­tle more fla­vor in your Bud­dha Bowls, a tasty addi­tion is Trad­er Joe’s Creamy Cilantro Dressing. 🙂

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