5-Minute Meal Prep Salad Bowl: Healthy, Make-Ahead & Grab-and-Go 🥗🕒🥄

⏰ The Situation: You want a healthy breakfast (or lunch) but every morning you’re rushing out the door. No time to chop. No time to cook. You need something you can grab straight from the fridge. That’s exactly why this 5-Minute Meal Prep Salad Bowl exists.

🥬 Ingredients (1 Bowl)

• 1/2 cup cooked quinoa or brown rice
• 1/2 cup canned chickpeas (rinsed & drained)
• 1/2 cucumber, diced
• 4 cherry tomatoes, halved
• 1/4 avocado, sliced
• 1 tbsp hummus or tahini
• 1 tsp lemon juice
• Pinch of salt & pepper
• Optional: baby spinach, shredded carrots, or nuts/seeds for topping

👩‍🍳 Jamie & Max: Build It Tonight, Enjoy It Tomorrow

Jamie: Max, I want to eat clean but mornings are chaos. Is meal prepping even worth it?

Chef Max: That’s exactly why this salad bowl works. We build everything the night before — layer by layer — and let the fridge do the rest.

Jamie: How do we start?

Chef Max: Start with a container or bowl. Layer cooked quinoa or rice at the base. It absorbs flavor while staying firm overnight.

Jamie: Chickpeas on top?

Chef Max: Exactly. Add chickpeas, diced cucumber, and cherry tomatoes. Then gently layer the avocado slices — they'll keep their color better if you drizzle a little lemon juice.

Jamie: What about flavor?

Chef Max: Dollop a spoonful of hummus or tahini in the center. That becomes your natural dressing. Add salt, pepper, and a few extras like pumpkin seeds or shredded carrots.

Jamie: And that’s it?

Chef Max: Yep! Close the lid. Store in the fridge overnight. The next morning, grab a fork — and you're eating in under 5 minutes.

✨ Why It Works

• All ingredients hold texture overnight — no soggy lettuce here.
• Balanced carbs, protein, and fats to start your day strong.
• Customizable based on what's in your fridge.
• It actually tastes better after a few hours of mingling.

☕ Best Pairing?

Try this bowl with a hot green tea in the morning or a lemon water for lunch. For more protein, add a boiled egg or tofu cubes.

Created by Jamie & Chef Max • From the "5-Minute Meal Prep" Series • Prep once, eat smart all week.