Mediterranean Buddha Bowl Meal Prep (Printable)

Colorful bowls with bulgur, roasted vegetables, kale, chickpeas, and tahini. Ideal for meal prep.

# Ingredient List:

→ Bulgur Pilaf

01 - 1 cup bulgur wheat
02 - 2 cups vegetable broth
03 - 1/2 cup shelled pistachios, roughly chopped
04 - 2 tablespoons olive oil
05 - 1 small shallot, finely chopped
06 - 1/2 teaspoon ground cumin
07 - Salt and black pepper to taste

→ Roasted Vegetables

08 - 1 medium eggplant, cut into 1-inch cubes
09 - 1 medium zucchini, sliced into half-moons
10 - 1 red bell pepper, cut into strips
11 - 2 tablespoons olive oil
12 - 1/2 teaspoon smoked paprika
13 - Salt and black pepper to taste

→ Kale and Chickpeas

14 - 4 cups kale, stems removed, torn into bite-sized pieces
15 - 1 cup cooked chickpeas, drained and rinsed
16 - 1 tablespoon olive oil
17 - Pinch of salt

→ Tahini Dressing

18 - 1/3 cup tahini
19 - Juice of 1 lemon
20 - 1 garlic clove, minced
21 - 2 tablespoons water, plus more as needed
22 - 1 tablespoon maple syrup or honey
23 - Salt to taste

# Steps:

01 - Preheat the oven to 425°F.
02 - Toss eggplant, zucchini, and bell pepper with olive oil, smoked paprika, salt, and pepper. Spread on a baking sheet and roast for 25-30 minutes, turning halfway through, until golden and tender.
03 - Heat 2 tablespoons olive oil in a saucepan over medium heat. Sauté shallot until translucent. Stir in bulgur and cumin; toast for 1 minute. Add vegetable broth, bring to a boil, then cover and simmer on low heat for 12-15 minutes until liquid is absorbed. Fluff with a fork and stir in pistachios. Season with salt and pepper to taste.
04 - Steam kale for 2-3 minutes until just wilted, or sauté with 1 tablespoon olive oil and a pinch of salt for 3-4 minutes. Set aside.
05 - Warm chickpeas in a small skillet with a drizzle of olive oil and a pinch of salt for 2-3 minutes.
06 - Whisk together tahini, lemon juice, minced garlic, maple syrup or honey, and salt. Add water gradually while whisking until the dressing reaches a smooth, pourable consistency.
07 - Divide bulgur pilaf among meal prep containers or bowls. Arrange roasted vegetables, steamed kale, and chickpeas on top. Drizzle generously with tahini dressing.

# Expert Advice:

01 -
  • Meal prep magic that actually tastes better by Wednesday than it did on Sunday.
  • Every component stays distinct instead of becoming a soggy, blended mess.
  • Feels indulgent enough for lunch but honest enough to eat without guilt.
02 -
  • Don't assemble these the night before—the bulgur softens and absorbs the dressing, turning the whole thing into warm oatmeal texture by day two.
  • Keep the tahini dressing separate if you're prepping ahead, then assemble the morning of eating or the night before you plan to eat, and suddenly everything stays bright and distinct for three full days.
03 -
  • Toasting the bulgur grains in oil before adding broth is the secret that prevents grainy dullness—it takes one minute and changes everything.
  • Make the tahini dressing the consistency of thick yogurt, not peanut butter, because it needs to coat the grains without drowning them or turning everything into a heavy paste.
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