Quinoa and Roasted Vegetable Meal Prep Bowl
Why This Recipe Works for Athletes
This quinoa and roasted vegetable bowl is the ideal meal prep recipe for triathlon training weeks. Quinoa is a complete protein providing all nine essential amino acids, while the roasted vegetables deliver antioxidants and micronutrients that support muscle repair. Make a large batch on Sunday and it keeps refrigerated for up to 4 days — giving you nutritious, ready-to-eat recovery meals without cooking every evening.
Ingredients
- 200g dry quinoa, rinsed
- 400ml vegetable or chicken stock
- 1 red pepper, diced
- 1 medium courgette, diced
- 200g cherry tomatoes
- 1 small red onion, cut into wedges
- 2 tbsp olive oil
- 1 tsp smoked paprika
- Salt and black pepper to taste
- Fresh parsley or coriander to serve
Instructions
- Preheat oven to 200°C / 180°C fan. Toss the pepper, courgette, cherry tomatoes, and red onion with olive oil, smoked paprika, salt, and pepper on a large baking tray.
- Roast the vegetables for 25–30 minutes, turning once halfway through, until slightly caramelised and tender at the edges.
- While the vegetables roast, combine quinoa and stock in a saucepan over medium heat. Bring to the boil, then reduce to a low simmer, cover with a lid, and cook for 12–15 minutes until all liquid is absorbed.
- Remove quinoa from heat, fluff with a fork, and leave covered for 5 minutes to finish steaming.
- Divide quinoa between meal prep containers, top with roasted vegetables, and garnish with fresh herbs. Add a drizzle of tahini or a squeeze of lemon juice for extra flavour before eating.
Nutrition Notes
Per serving: approximately 390 kcal, 14g protein, 58g carbohydrates, 11g fat. Add a tin of drained chickpeas or red lentils to boost protein to around 22g per serving for heavier training days. Keeps refrigerated for up to 4 days — reheat with a splash of water to refresh the quinoa texture. Vegan and gluten-free.
Prep time: 10 minutes | Cook time: 30 minutes | Servings: 4