nutritionist Chelsea

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21 Simple, Quick, & Easy Meals

Balanced Bowl Meal Prep

Balanced Bowl Meal Prep

Balanced Bowls are complete with vegetables, grains, healthy fats, and protein.  This Balanced Bowl of zucchini, red peppers, rice, avocado, and creamy-centered hard-boiled eggs is incredibly filling because it has a balance of fiber and protein, as well as tons of antioxidants.  Meal prep for Balanced Bowls takes only 45 minutes for all components to successfully set you up for a week of vibrant and healthy lunches!

What (your ingredients):


Vegetables (whatever you have on hand!)


Brown or Wild Rice, cooked

Oil Spray

McCormick Steak Seasoning

Favorite vinaigrette (I use Tessemae’s Organ Lemon Garlic)

How (your directions):

For perfect hard-boiled eggs with a creamy center:

Place eggs in a pan and cover with water.  Bring to boil over high heat.  As soon as the water boils, remove pan from heat and allow to sit for exactly 7 minutes. 

During those 7 minutes, fill a large bowl with ice and cold water.  After the eggs have sat for 7 minutes in the hot water, transfer eggs immediately to ice water bath and allow to cool completely.  Peel eggs and place in a bowl, covered, for up to 5 days.

For grilled vegetables:

Heat grill or grill-pan over medium heat. Spray grill pan with oil (I used a coconut oil spray) and sear sliced vegetables for 3-4 minutes until grill marks appear.  Flip to other side, sprinkle with steak seasoning, and sear for an additional 3-4 minutes.  Grilled veggies can be stored for 4-5 days in refrigerator.

For cooked rice:

An efficient way to save time is to buy precooked rice or to prepare a pot of rice to last for 3-4 days.  I use cooked rice from Trader Joe’s to save time. 

For avocado:

Do not slice avocado until the day you intend to eat it, because it will oxidize and turn brown and mushy (not appetizing).

Assembly of Balanced Bowl:

Spoon ½ cup of cooked rice into bowl, bento box, or glass container.  Top with grilled vegetables, one perfectly hard-boiled egg, ½ avocado, and a drizzle of your favorite vinaigrette.  Salt and pepper to taste.  Can eat cold or reheated in a microwave.


Why (the science):  Meal prep and eating healthfully could not be easier than a Balanced Bowl, because all components last successfully in the refrigerator for 4-5 days.  This means that all you have to do is assemble your lunch the night before or assemble all of the week’s lunches at once so they are ready to take with you!  (Just be sure to add the avocado new each day to ensure its freshness).


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