5-Ingredient Meal Prep Bowls
for the Whole Week
Sunday meal prep is one of the highest-leverage habits you can build. One focused hour in the kitchen sets you up for a week of nourishing, intentional eating — without the daily decision fatigue that leads to grabbing whatever's convenient (and usually regrettable).
These bowls are our go-to. They're built on five core ingredients that work together beautifully, keep well in the fridge for five days, and can be customized endlessly so you never get bored. Eat them warm or cold. Add different sauces. Swap the protein. Make it yours.
"Meal prep isn't about restriction. It's about giving your future self a gift."
— Ada, Co-founder of Feel Good StoryRecipe at a Glance
The 5 Ingredients
- 1. 2 cups brown rice or quinoa (uncooked)
- 2. 500g chicken breast, salmon, or chickpeas (your protein)
- 3. 4 cups mixed roasting vegetables (broccoli, bell pepper, zucchini, sweet potato)
- 4. 1 can (400g) chickpeas or black beans (drained)
- 5. Your sauce: tahini lemon, teriyaki, or herb vinaigrette (see below)
Method
- Preheat oven to 220°C (425°F). Cook your grain according to package directions — brown rice takes about 40 minutes, quinoa about 15. Start this first.
- Chop all vegetables into roughly equal-sized pieces (about 3cm). Toss with 2 tbsp olive oil, salt, pepper, and garlic powder. Spread on a large baking tray in a single layer.
- Roast vegetables for 25–30 minutes, tossing once halfway through, until caramelized at the edges.
- Season your protein and cook it alongside the vegetables (chicken: 25–30 min; salmon: 15–18 min) or pan-fry on the stovetop. If using chickpeas, add them to the roasting tray for the last 15 minutes.
- Make your sauce by whisking together your chosen ingredients (recipes below).
- Divide grain evenly across 4 airtight containers. Top with roasted vegetables, protein, and beans. Drizzle with sauce or store sauce separately. Refrigerate for up to 5 days.
The Three Sauces
The sauce is what transforms a meal prep bowl from "healthy but boring" to something you actually look forward to. Here are our three favourites — each takes two minutes to make and keeps in the fridge all week.
Tahini Lemon (our everyday go-to)
Whisk together: 3 tbsp tahini, juice of 1 lemon, 1 clove garlic (minced), 2 tbsp warm water, salt to taste. Add more water for a thinner consistency. This sauce is rich, nutty, and slightly tangy — it makes everything taste better.
Teriyaki (for when you want something sweet and savory)
Whisk together: 3 tbsp low-sodium soy sauce, 1 tbsp honey, 1 tsp sesame oil, 1 tsp fresh ginger (grated), 1 tsp rice vinegar. Warm briefly in a pan to thicken slightly. Pairs perfectly with salmon or chicken.
Herb Vinaigrette (light and fresh)
Whisk together: 3 tbsp extra virgin olive oil, 1 tbsp red wine vinegar, 1 tsp Dijon mustard, 1 tsp honey, fresh herbs (parsley, basil, or dill), salt and pepper. Bright, versatile, and endlessly good.
Real ingredients, real nourishment — this is what eating well actually looks like.
Why This Works
The genius of the bowl format is its flexibility. The base stays the same — grain, protein, vegetables, legumes, sauce — but you can rotate components every week so it never feels repetitive. Week one: brown rice, chicken, broccoli, black beans, tahini. Week two: quinoa, salmon, sweet potato, chickpeas, teriyaki. Same system, completely different experience.
From a nutritional standpoint, these bowls are close to perfect. You're getting complex carbohydrates for sustained energy, complete protein for satiety and muscle recovery, fiber-rich legumes for gut health, and a rainbow of vegetables for micronutrients and antioxidants. This is what balanced eating actually looks like — not a restrictive diet, but a genuinely nourishing meal.
"When healthy food is ready and waiting, making the right choice becomes effortless."
— Ross, Co-founder of Feel Good StoryPro Tips for Better Meal Prep
Don't skip the sauce. It's the most important element. Store it in a small jar and add it fresh each day — this keeps the bowl from getting soggy and makes each meal feel just-made.
Invest in good containers. Glass containers with airtight lids keep food fresher longer and make reheating easy. They're also better for the planet than disposable options.
Prep while you cook. While the oven does its work, wash your fruit, portion your snacks, make overnight oats. One hour of focused kitchen time can set up your entire week.
Add something fresh each day. A handful of arugula, some sliced avocado, a squeeze of lemon, fresh herbs. This small addition makes a prepped bowl feel alive and fresh rather than tired and repetitive.
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