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Easy High School Meal-Prep Lunch Bowls for 5 Days

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These easy meal-prep lunch bowls are perfect for busy high school students. Make five balanced, delicious bowls on Sunday and enjoy a stress-free lunch all week long.

Ingredients

Scale
  • 5 cups cooked grains (white rice, brown rice, quinoa, or couscous)
  • 1.5 to 2 pounds ground turkey or lean ground beef (or diced chicken, shredded rotisserie chicken, or canned black beans for vegetarian)
  • 4 cups mixed vegetables (broccoli florets, bell peppers, zucchini)
  • 1 can (15 ounces) black beans, drained and rinsed
  • 1 can (15 ounces) corn, drained (or 1.5 cups frozen corn)
  • 1 cup shredded cheese (cheddar, Monterey Jack, or Mexican blend, optional)
  • For the Lime-Cilantro Dressing:
  • 1/2 cup plain Greek yogurt (or sour cream)
  • Juice of 2 limes (about 3 tablespoons)
  • 1/4 cup fresh cilantro, finely chopped
  • 1 clove garlic, minced
  • 1/4 teaspoon salt
  • 1/4 teaspoon cumin
  • 2 tablespoons olive oil or water (to thin)
  • 2 tablespoons olive oil (for roasting vegetables)
  • 1/2 teaspoon salt (for vegetables)
  • 1/4 teaspoon black pepper (for vegetables)
  • 1 teaspoon chili powder (for meat)
  • 1/2 teaspoon cumin (for meat)
  • 1/2 teaspoon garlic powder (for meat)
  • 1/2 teaspoon salt (for meat)

Instructions

  1. Cook the grains according to package directions. For 5 cups of cooked rice, use about 2 cups dry rice and 4 cups water. Bring to a boil, cover, and simmer for 15-18 minutes. Fluff with a fork and let cool slightly.
  2. Preheat oven to 400°F. Line a baking sheet with parchment paper.
  3. Wash and chop vegetables: broccoli into 1-inch florets, bell peppers into 1/2-inch squares, zucchini into half-moons. Toss with 2 tablespoons olive oil, 1/2 teaspoon salt, and 1/4 teaspoon black pepper. Spread in a single layer on the baking sheet. Roast for 20-25 minutes, stirring halfway through, until tender and slightly browned.
  4. While vegetables roast, heat a large skillet over medium-high heat with 1 teaspoon oil. Add ground turkey or beef (about 1.5 pounds). Cook for 6-8 minutes, breaking apart, until no longer pink. Season with 1 teaspoon chili powder, 1/2 teaspoon cumin, 1/2 teaspoon garlic powder, and 1/2 teaspoon salt. Drain excess fat if needed.
  5. Prepare the dressing: In a small bowl, whisk together Greek yogurt, lime juice, cilantro, garlic, salt, and cumin. Add olive oil or water a tablespoon at a time until pourable. Adjust seasoning to taste.
  6. In a small microwave-safe bowl, combine drained black beans and corn. Microwave for 1 minute until warm. Alternatively, warm in the skillet after cooking meat for 1-2 minutes.
  7. Assemble the bowls: Divide rice evenly among 5 containers (about 1 cup each). Top each with an even portion of cooked protein (about 1/3 to 1/2 cup). Add roasted vegetables, then a spoonful of beans and corn. Sprinkle with cheese if using. Drizzle about 2 tablespoons of dressing over each bowl, or keep dressing on the side.
  8. Let bowls cool completely on the counter for 20-30 minutes before sealing lids. This prevents condensation. Once cool, seal and refrigerate.

Notes

Let everything cool completely before sealing to prevent sogginess. The bowls taste even better on day 2 or 3 as flavors meld. For best texture, slightly undercook the rice by a minute or two. If reheating, microwave for 2-3 minutes, stirring halfway. These bowls can also be eaten cold.

Nutrition

Keywords: meal prep, lunch bowls, high school lunch, easy lunch, healthy lunch, budget-friendly, make-ahead

Find it online: https://gleefulfork.com/easy-high-school-meal-prep-lunch-bowls-for-5-days/