5 Meal Prep Bowls In Less Than 1 Hour

Ingredients

• 4 pieces Potatoes (medium, diced to uniform size)
• 1 piece Bell Pepper (any color, sliced then diced)
• 1 piece Brown Onion (peeled and diced)
• 2 pieces Red Onion (one for veg mix, one for pico de gallo, diced)
• 2.5 grams Onion Powder
• 2.5 grams Garlic Powder
• 2.5 grams Smoked Paprika
• 1 gram Dried Oregano
• to taste Sea Salt Flakes
• 1 tsp Cracked Black Pepper (about 30 cracks)
• 5 large pieces Tomatoes (diced for pico de gallo)
• 10 grams Cilantro (roughly chopped)
• 1 piece Jalapeno (seeded if less heat desired, diced)
• 1 piece Lime (juiced)
• 180 grams Sharp Cheddar Cheese (grated)
• 10 large Eggs (whole)
• 50 ml Whole Milk
• 16 pieces Beef Sausages (approx. 600 g total)
• 30 ml Olive Oil (for pan cooking)
• to taste Sriracha Mayo (optional garnish)

Instructions

1. Prep Potatoes, Pepper and Onions

   Slice potatoes into halves or thirds, then into strips, rotate 90°, and dice to uniform medium pieces. Slice bell pepper into strips, rotate, and dice similarly. Peel and dice the brown/yellow onion and one red onion into large pieces.

   Time: PT10M

2. Season the Mixed Vegetables

   Place all diced vegetables in a large mixing bowl. Add onion powder, garlic powder, smoked paprika, dried oregano, sea salt flakes, and cracked black pepper. Toss with clean hands or a spoon until evenly coated.

   Time: PT5M

3. Roast the Vegetables

   Spread seasoned vegetables in a single layer on a parchment‑lined baking tray. Roast in a pre‑heated oven at 200°C (390°F) for 30 minutes, stirring once halfway through.

   Time: PT30M

   Temperature: 200°C

4. Make Pico de Gallo (Optional)

   Dice the five tomatoes into small pieces. Thinly slice the second red onion, then dice. Rough‑chop cilantro, dice jalapeno (remove seeds for less heat), and squeeze lime juice over the mixture. Season with sea salt and cracked black pepper, then toss gently.

   Time: PT10M

5. Grate Cheddar Cheese

   Using the large side of a box grater, grate the sharp cheddar cheese into a bowl.

   Time: PT2M

6. Whisk Eggs and Milk

   In a large mixing bowl, combine 10 whole eggs with 50 ml whole milk. Whisk until smooth and slightly frothy.

   Time: PT2M

7. Cook the Sausages

   Heat 30 ml olive oil in a large skillet over medium‑high heat. Add the 16 beef sausages, spacing them apart. Cook, turning every minute, for 6‑7 minutes until golden brown and cooked through.

   Time: PT7M

8. Scramble the Eggs

   Reduce heat to medium‑high, add the egg‑milk mixture to the same skillet. Stir constantly with a spatula, scraping the sides, for about 2 minutes until soft curds form. Remove from heat while still slightly runny.

   Time: PT2M

9. Assemble the Meal‑Prep Bowls

   Divide the roasted vegetables, cooked sausages, grated cheddar, pico de gallo, and scrambled eggs among five containers. Optional: top with extra cilantro and a drizzle of sriracha mayo.

   Time: PT5M

10. Cool and Store

    Allow the assembled bowls to cool for 10‑15 minutes, then seal with lids. Store in the refrigerator up to 5 days or freeze for up to 4 months.

    Time: PT15M

Nutrition Facts

Calories

560

Protein

30 g

Carbohydrates

45 g

Fat

25 g

Fiber

5 g

Ingredient Substitutions

• Instead of Potatoes: Sweet potatoes
• Instead of Bell Pepper: Poblano pepper, red pepper flakes
• Instead of Brown Onion: yellow onion
• Instead of Red Onion: white onion
• Instead of Onion Powder: granulated onion
• Instead of Garlic Powder: fresh minced garlic
• Instead of Smoked Paprika: regular paprika
• Instead of Dried Oregano: Italian seasoning
• Instead of Sea Salt Flakes: kosher salt
• Instead of Cracked Black Pepper: ground black pepper
• Instead of Tomatoes: canned diced tomatoes (drained)
• Instead of Cilantro: parsley
• Instead of Jalapeno: serrano pepper, green chili flakes
• Instead of Lime: lemon juice
• Instead of Sharp Cheddar Cheese: Monterey Jack, Swiss cheese
• Instead of Eggs: egg whites only (reduce protein)
• Instead of Whole Milk: unsweetened almond milk
• Instead of Beef Sausages: chicken sausage, plant‑based sausage
• Instead of Olive Oil: vegetable oil, canola oil
• Instead of Sriracha Mayo: hot sauce, chipotle aioli

Equipment Needed

• Cutting Board
• Chef Knife
• Large Mixing Bowl
• Baking Tray
• Parchment Paper
• Oven
• Large Skillet or Frying Pan
• Spatula
• Box Grater
• Citrus Juicer (optional)
• Measuring Spoons
• Measuring Cups

Critical Steps — Do Not Skip

• Cut all vegetables to uniform size for even roasting.
• Do not overcrowd the baking tray; use multiple trays if needed.
• Cook sausages until golden and reach safe internal temperature.
• Scramble eggs only until soft curds; avoid overcooking.

Chef Tips from the Video

• Use parchment paper on the tray for easy cleanup and better browning.
• Season the vegetables while they are still warm from the oven for deeper flavor.
• For extra flavor, add a pinch of smoked salt to the seasoning mix.

Troubleshooting

Storage

Refrigerator: Up to 5 days in airtight containers.

Freezer: Up to 4 months; freeze in freezer‑safe containers.

Room temperature: Not recommended; food safety risk.

Make-Ahead Tips

• Roast the vegetables a day ahead and store separately.
• Pico de gallo stays fresh for 2‑3 days; keep lime juice added just before serving for brightness.
• Cook sausages and scrambled eggs up to 2 days ahead; reheat gently.

Frequently Asked Questions