Meal Prep Bowls Inspired by World Cuisines

Hey there, fellow foodies! If your lunch routine has become a bit predictable, get ready to embark on a culinary adventure. I’m excited to share five globally inspired meal prep bowls that will transform your weekdays from “meh” to “magnificent!” Not only are these bowls packed with flavor and nutrition, but they’re also designed to be super easy to assemble, even for the busiest home cooks. So, let’s get into it! 

1. Mediterranean Power Bowl with a Pomegranate Twist

Get ready to transport your taste buds to the sun-kissed shores of the Mediterranean with this vibrant and refreshing bowl. It’s a symphony of textures and flavors, from the chewy quinoa to the salty feta and the juicy burst of pomegranate arils.

Ingredients

• 1 cup cooked quinoa or couscous
• 4 oz grilled chicken or chickpeas
• 1/2 cup chopped cucumber
• 1/2 cup chopped tomatoes
• 1/4 cup chopped red onion
• 1/4 cup Kalamata olives
• 1/4 cup crumbled feta cheese
• 1/4 cup pomegranate arils
• Fresh herbs (mint, parsley, dill)

Dressing:

• Juice of 1 lemon
• 2 tablespoons olive oil
• 1 clove garlic, minced
• 1/2 teaspoon dried oregano
• Salt and pepper to taste

Instructions

1. In a large bowl or mason jar, layer the quinoa or couscous at the bottom.
2. Add the chicken or chickpeas, cucumber, tomatoes, red onion, olives, and feta cheese.
3. Top with pomegranate arils and fresh herbs.
4. In a separate container, whisk together the dressing ingredients.
5. Drizzle dressing over the bowl just before eating.

Meal Prep Tips

• Cook a large batch of quinoa or couscous at the beginning of the week.
• Store the dressing separately to prevent the bowl from getting soggy.
• Wait to add the pomegranate arils and fresh herbs until just before serving to keep them fresh and vibrant.

2. Vietnamese Banh Mi Bowl (No Bread Required)

If you’re a fan of the iconic Vietnamese Banh Mi sandwich, you’re going to love this deconstructed version in a bowl. It’s a symphony of crunchy, tangy, and savory flavors, all layered over a bed of fragrant jasmine rice.

Ingredients

• 1 cup cooked jasmine rice
• 1/2 cup shredded carrots
• 1/2 cup shredded daikon radish
• 1/4 cup rice vinegar
• 1/2 cup chopped cucumber
• Fresh cilantro and jalapeños (optional)
• 4 oz grilled pork or tofu
• Sesame oil for drizzling
• Sriracha mayo (mayo mixed with sriracha to taste)

Instructions

1. While the rice is cooking, toss the shredded carrots and daikon radish with rice vinegar. Let sit for 10 minutes.
2. Fluff the cooked rice with a fork and drizzle with sesame oil.
3. In a bowl, layer the rice, pickled vegetables, cucumber, cilantro, jalapeños (if using), and pork or tofu.
4. Drizzle with sriracha mayo.

Meal Prep Tips

• Make the quick pickles ahead of time and store them in the refrigerator.
• Cook extra rice for multiple meals throughout the week.
• Prepare the sriracha mayo in advance and store it separately.

3. Korean Bibimbap for Busy Bees

Bibimbap, a beloved Korean dish, is a feast for the eyes and the palate. It’s a colorful medley of vegetables, protein, and rice, all topped with a fiery gochujang sauce. This version is perfect for meal prep, allowing you to enjoy this vibrant dish on even the busiest of days.

Ingredients

• 1 cup cooked rice
• 2 cups baby spinach
• 1 clove garlic, minced
• 1/2 cup bean sprouts
• 1/2 cup shredded carrots
• 1/4 cup kimchi
• 1 fried egg (optional)
• 4 oz bulgogi beef or marinated tofu

Sauce:

• 1 tablespoon gochujang (Korean red pepper paste)
• 1 teaspoon sesame oil

Instructions

1. Heat a pan over medium heat. Add spinach and garlic, and sauté until wilted.
2. In a bowl, combine gochujang and sesame oil.
3. Divide rice among meal prep containers. Top with spinach, bean sprouts, carrots, kimchi, protein, and a fried egg (if using).
4. Drizzle with gochujang sauce just before eating.

Meal Prep Tips

• Cook rice and protein ahead of time.
• Store kimchi separately to maintain its texture.
• If making fried eggs, cook them fresh for each serving.

4. Mexican Fiesta Bowl (Beyond Burritos)

Bring the vibrant flavors of Mexico to your lunch break with this festive bowl. It’s a fiesta of colors and textures, with a base of rice or cauliflower rice topped with black beans, corn, peppers, avocado, salsa, and a sprinkle of cotija cheese for a salty kick.

Ingredients

• 1 cup cooked brown rice or cauliflower rice
• 1/2 cup black beans, rinsed and drained
• 1/2 cup corn
• 1/2 cup chopped bell peppers (any color)
• 1/2 avocado, sliced
• Salsa
• Crumbled cotija cheese or pepitas (pumpkin seeds)
• 4 oz shredded chicken or jackfruit

Instructions

1. Divide rice or cauliflower rice among meal prep containers.
2. Top with black beans, corn, bell peppers, chicken or jackfruit, and salsa.
3. Add avocado slices and cotija cheese or pepitas just before eating.

Meal Prep Tips

• Prepare a large batch of rice or cauliflower rice in advance.
• Store the avocado separately until serving to prevent browning.
• Make your own salsa for a fresh and flavorful touch.

5. Indian Tikka Masala Bowl (Spice Up Your Life)

This bowl is a fragrant and flavorful journey to India. It’s a symphony of warm spices, creamy tikka masala sauce, and tender chicken or paneer cheese, all served over a bed of fluffy basmati rice.

Ingredients

• 1 cup cooked basmati rice or cauliflower rice
• 1/2 cup tikka masala sauce (store-bought or homemade)
• 4 oz cooked chicken or paneer cheese, cubed
• 1 cup roasted vegetables (cauliflower, sweet potato, broccoli)
• Chopped cilantro
• Plain yogurt

Instructions

1. Divide rice or cauliflower rice among meal prep containers.
2. Top with tikka masala sauce, chicken or paneer, and roasted vegetables.
3. Garnish with chopped cilantro and a dollop of yogurt just before eating.

Meal Prep Tips

• Prepare a large batch of tikka masala sauce and freeze leftovers for future meals.
• Use pre-cut frozen vegetables for easy roasting.
• If using paneer cheese, lightly pan-fry it for a golden crust.

Final Thoughts

There you have it! Five exciting meal prep bowls inspired by cuisines from around the world. I hope these recipes inspire you to get creative in the kitchen and transform your lunches into delicious and nutritious adventures. Remember, feel free to customize these bowls to your liking, using your favorite ingredients and flavors. Happy meal prepping!

Nathaniel Lee

Nathaniel Lee is an avid cook, drawing on his decades of home cooking and fine dining experience. He is a contributing chef at Mashed, and his recipes and contributions have been featured in Tasting Table, Edible Arrangements, Insanely Good Recipes, and The Daily Meal.