High Protein Lentil Meal Prep Bowls (Cheap, Plant-Based)
These budget-friendly high protein lentil meal prep bowls combine lentils, quinoa, roasted vegetables, and a creamy tahini dressing for a satisfying plant-based meal. Packed with fiber, protein, and essential nutrients, they're perfect for weekly meal prep and cost less than $3 per serving.
Equipment
- 2 baking sheets
- parchment paper
- large mixing bowl
- medium saucepan
- small saucepan
- fine mesh strainer
- whisk
- meal prep containers
Ingredients
- 1 1/2 cups dried green or brown lentils
- 3/4 cup quinoa
- 4 cups vegetable broth
- 2 tsp cumin
- 1 tsp smoked paprika
- 1/2 tsp turmeric
- salt and black pepper to taste
- 2 cups broccoli florets
- 2 medium sweet potatoes, cubed
- 1 red bell pepper, chopped
- 2 tbsp olive oil
- 1 tsp garlic powder
- 1/4 cup tahini
- 3 tbsp lemon juice
- 2 tbsp maple syrup
- 1 clove garlic, minced
- 4 tbsp water
- 1 pinch salt
- fresh spinach or arugula (optional)
- sliced avocado (optional)
- hemp hearts (optional)
- pumpkin seeds (optional)
- fresh cilantro or parsley (optional)
Instructions
- Preheat the oven to 425°F. Line two baking sheets with parchment paper. Toss the sweet potatoes, broccoli, and bell pepper with olive oil, garlic powder, salt, and pepper.
- Spread the vegetables in a single layer and roast for 25–30 minutes, flipping halfway through, until tender and lightly caramelized.
- Rinse the lentils and combine them with 3 cups vegetable broth, cumin, smoked paprika, and turmeric. Bring to a boil, reduce heat, and simmer for 20–25 minutes until tender.
- Rinse the quinoa and cook it with 1 cup vegetable broth. Bring to a boil, cover, reduce heat, and simmer for 15 minutes. Let stand 5 minutes and fluff with a fork.
- Whisk together tahini, lemon juice, maple syrup, garlic, water, and salt until smooth and pourable.
- Combine the cooked lentils and quinoa. Divide the mixture among five meal prep containers and top with roasted vegetables.
- Store the tahini dressing separately and add optional toppings such as spinach, avocado, hemp hearts, pumpkin seeds, or fresh herbs before serving.
Notes
Store bowls without dressing for up to 5 days in the refrigerator. Keep tahini dressing separate until serving. The lentil-quinoa base freezes well for up to 3 months. Swap vegetables based on seasonal availability or what you have on hand.