Meal Prep Week-Long Power Bowls

by Angela (Oh She Glows) on March 7, 2019

You’ve probably seen the meal prep trend online where dozens and dozens of meals are prepped in containers for the entire week? Holy moly. I can say that will probably never be me. I once tried an over-ambitious meal prep and not only did I end up with way too much food, but it took up most of my day.

On the flip side, I’ve realized that my veggie intake falls pretty flat when I don’t do any prep at all.

Soooo….there has to be a happy medium!?

This little dilemma is exactly why I came up with a simple plan that totally fits into my life these days. The recipe below (which is totally customizable!) takes less than 30 mins of active prep time, but makes enough food for several portions, increasing the odds that you’ll be a veggie powerhouse for the workweek. *arm flex* I love how I can quickly reheat a couple things and build a hearty, nutritious bowl in a matter of minutes!

My meal prep method has been going like this:

  1. Roast two huge sheets of veggies
  2. Cook a grain
  3. Chop a couple fresh veggies (sometimes I skip this if I’m tight on time)
  4. Have toppings on hand, ready-to-roll—things like avocado, nuts/seeds, beans, dressing, etc.

This method has dramatically changed my meals in recent weeks (specifically, lunches) and increased my veggie consumption a ton. All of the ingredients can be changed up so it never has to be repetitive and you can be flexible with using what you have in your fridge/pantry. It helps cut down waste because you can easily use up those “on the verge of dying” veggies in your crisper. Just throw ‘em in the oven and roast the heck out of ‘em! And if you get tired of bowls, throw the prepped food into delicious wraps or even soups/stews.

If you’re feeling extra-ambitious and want to prep even more food, I’d recommend adding one or more of the following tasty items:

I’ve provided a detailed recipe below because it helps to have something to work from the first time, but like I said, feel free to run with it. If you simply commit to roasting 2 big sheets of veggies, cook a grain, and chop some fresh veggies….you’ll be well on your way to making easy throw-together power bowls all week long. My future hangry self has been thanking me a lot.  

Before I go, I want to mention that The Oh She Glows Recipe App is still on sale for 99 cents in the Apple iTunes Store until mid-March! You’ll find these delicious power bowls in there, as well as more than 160 of my favourite plant-based recipes (this number includes 30 app exclusive recipes too). Happy cooking :) 

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Meal Prep Week-Long Power Bowls

Vegan, gluten-free, nut-free, refined sugar-free, soy-free

By

I love having prepped food in the fridge, but don’t love doing hours of meal prep each week. So I came up with this simple method that takes just 25 minutes of active prep time. The healthy food components can be enjoyed for several days in power bowls, wraps, and even stirred into soups! Power bowls are so fun for family meals because you can switch up the veggies and toppings to suit each palate, giving kids control to build their own bowls. This recipe is also a handy make-ahead option if you’re having friends over for a meal. Simply chop all the veggies the night before and refrigerate them in containers. Just before your guests arrive, pop the veggies into the oven, cook the quinoa, and prep the toppings. After cooking, you can all have fun assembling your own power bowls and everyone will be super impressed by the stunning rainbow-coloured meal!

Yield
8 servings
Prep time
Cook time

Ingredients:

For the roasted veggies:
  • 3 small (680 g) sweet potatoes, peeled and chopped (4 cups)
  • 4 cups (500 g) brussels sprouts, trimmed and halved*
  • 1 medium (800 g) cauliflower, chopped into small florets (4 heaping cups)
  • 1 medium (230 g) red onion, peeled and chopped
  • 2 large (500 g) red bell peppers, seeded and chopped
  • 3 tablespoons (45 mL) extra-virgin olive oil, divided
  • Salt and pepper, to taste
For the quinoa:
  • 2 cups (400 g) uncooked quinoa**
For the fresh veggies:
  • 1 medium (370 g) English cucumber, chopped
  • 1 medium (135 g) bunch green onions, chopped
  • 2 cups (255 g) grape tomatoes (1 dry pint)
For the power bowl toppings:
  • Chopped lettuce/greens (Romaine, Iceberg, kale, etc)
  • Salad dressing***
  • Ripe avocados
  • Cooked beans or lentils
  • Nuts and seeds (I use hemp hearts and roasted pepitas)
  • Hummus or pesto

Directions:

  1. Position two oven racks near the middle of the oven. Preheat the oven to 400°F (200°C) and line two extra-large (15- x 21-inches) rimmed baking sheets with parchment paper. It’s important to use extra-large baking sheets so there’s enough room for all those healthy veggies.
  2. Divide the chopped, “to-be-roasted” veggies onto the baking sheets. Drizzle 1 1/2 tablespoons of oil over top each sheet and toss the veggies until they’re fully coated in the oil. Sprinkle generously with salt and pepper.
  3. Roast the veggies for 30 to 40 minutes (I find 35 minutes is perfect in my oven for lightly charred veggies) until fork tender and golden. There’s no need to rotate/move the pans or flip the veggies halfway through baking unless you’re particular about even cooking.
  4. While the veggies are roasting, add the quinoa to a large pot along with 3 1/2 cups (875 mL) water. Stir. Bring to a simmer over medium-high heat, then immediately reduce the heat to low-medium, cover with a tight-fitting lid, and cook for 12 to 14 minutes, until the water is absorbed and the quinoa is fluffy. Remove the lid and fluff the cooked quinoa with a fork.
  5. While the quinoa cooks, chop the cucumber and green onions. Rinse the tomatoes (I hold off slicing them until just before serving).
  6. Remove the roasted veggies from the oven. Once mostly cool, transfer all of the veggies and quinoa into containers, seal with airtight lids, and place into the fridge for up to 4 days.
  7. To make the power bowls: Add a couple generous handfuls of chopped lettuce/greens to the bottom of a large shallow bowl. Drizzle with a bit of dressing and toss the lettuce/greens until coated. Top with spoonfuls of your prepped food (quinoa, roasted and fresh veggies)—I always warm up the quinoa and roasted veggies first! Now, add diced avocado, more salad dressing, cooked beans or lentils, nuts and seeds, and hummus or pesto. Keep the power bowl flavours interesting by changing up the toppings each day!

Nutrition Information

Serving Size 1 of 8 bowls | Calories 450 calories | Total Fat 14 grams
Saturated Fat 2 grams | Sodium 320 milligrams | Total Carbohydrates 73 grams
Fiber 9 grams | Sugar 17 grams | Protein 15 grams

Nutritional info includes all roasted veggies (with 3 tbsp olive oil), 1/2 teaspoon salt, quinoa, and fresh veggies. It does not include toppings.
* Nutrition data is approximate and is for informational purposes only.

Tips:

* If your brussels sprouts are quite large, quarter them instead of halving.

 

** If you don't think you'll eat this much quinoa in 4 to 5 days, feel free to halve this amount (use 1 cup uncooked quinoa + 1.75 cups water).

 

*** Looking for a delicious homemade dressing? Try my Lemon-Tahini Dressing, Shake-and-Go Balsamic Vinaigrette (Oh She Glows Every Day, p. 273), or Roasted Garlic and Red Wine Vinaigrette. I always keep Maison Orphee Italian on hand when I don't have homemade dressing prepped.

 

Feel free to roast a head of garlic along with the veggies. The roasted cloves are especially delicious thrown into my Roasted Garlic and Red Wine Vinaigrette found in my Warm + Roasted Winter Salad Bowl recipe.

 

Make it nut-free: Top your bowl with seeds (such as roasted pepita seeds and hemp hearts) instead of nuts and make sure your dressing is nut-free.

Let's get social! Follow Angela on Instagram @ohsheglows, Facebook, Twitter, Pinterest, Snapchat, and Google+

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{ 74 comments… read them below or add one }

Elizabeth March 7, 2019 at 11:15 am

Yummm! This looks so good! A bowl heaped with so much variety always feels so good to eat. Isn’t it amazing how much one can get done in such a short time when you know exactly where to focus? Thanks for sharing!

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Angela (Oh She Glows) March 7, 2019 at 11:20 am

Thanks Elizabeth :) And that’s so true…having a plan (and the ingredients handy) helps soooo much!

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Beth E. March 7, 2019 at 12:02 pm

Thanks for the great ideas about the dressings and toppings! I could be more creative there. I’ve been doing something similar since the first of the year, and it’s such a blessing! I just carve out a couple of hours on Sunday afternoons to get everything prepped and cooked, then I have all of my ingredients ready to put a meal together. I also do this for breakfast since I eat roasted veggies with my breakfast (really!). I even pre-peel my grapefruit! Who has time to get all of the pith off before rushing off to work? Not me!

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Angela (Oh She Glows) March 7, 2019 at 12:18 pm

haha love that!! Lately I’ve been making these power bowls for my breakfast too, so I can totally relate to enjoying roasted veggies in the morning. It’s so energizing and a nice break from oatmeal/smoothies.

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Heidi March 7, 2019 at 1:43 pm

When you roast veggies do you have to use oil?

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Angela (Oh She Glows) March 7, 2019 at 2:48 pm

I personally don’t skip the oil as I find the veggies shrivel up and dry out without it. But to each their own! Whatever you enjoy is all good. :)

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Heidi March 8, 2019 at 2:56 pm

Thank you for answering! This will be my first time roasting veggies so I was just curious. Can’t wait to make these. Who knew pictures of veggies could make people drool.

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Angela (Oh She Glows) March 8, 2019 at 4:21 pm

anytime! And that’s the best compliment ever (about the veggies making you drool…lol)

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Nicole W. (Oh She Glows Recipe Tester) March 7, 2019 at 6:05 pm
Recipe Rating:

I loooooove this meal prep!
I can’t quite believe it all gets done in 30 minutes, but I’ve made the recipe, so I know it’s true :) These bowls have gotten me through the whole week…working with children often means I don’t get lunch until late in the day and the quality of the meal tends to lower the later the meal is eaten. I’ve been able to eat these health promoting bowls for lunch, served them to the children and had even had one for supper in the same day…changing up the legumes and dressing really switches up the flavour!

I love that you have all of the flavours in the recipe, and so many textures, too. Creamy, chewy, crunchy…wow! Thanks!

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Angela (Oh She Glows) March 8, 2019 at 8:36 am

Thanks Nicole!! I’m so glad you love them as much as I do. It really has been a lifesaver for my lunches lately too!

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Jan March 7, 2019 at 6:52 pm

Now, I’m hangry! You wash, peel, and chop all those veggies in 25 minutes? Super woman, I say.

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Angela (Oh She Glows) March 8, 2019 at 8:34 am

Pinky swear!! ;) My tester Nicole and I timed it several times and it was always about 25 minutes for us (and that included putting on the quinoa too!). It’s amazing how much you can get done with a plan. :)

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April Blake March 7, 2019 at 10:51 pm

I do something similar to this on good weeks (omg and the ones I don’t noticeably SUCK) but I also add in making something that’s easy to reheat in a microwave that I will enjoy eating 2-3 more times, because office life boooo. But when it’s delicious, it makes a sad desk lunch a little less so.

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L March 8, 2019 at 8:16 am

The app is on sale in the Apple Store but almost 3 times the price in Android store??!

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Angela (Oh She Glows) March 8, 2019 at 8:33 am

Hey L, We had the Android sale on last week as well, but unfortunately they have a rule that you cannot extend a sale in the Google Play store so we were only able to extend it in the iTunes store. Sorry about that!

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Tasha March 8, 2019 at 9:30 am

I would be courious to know, what your more unhealthy lunches look like as a vegan? For me it would be pizza lots of cheese or meat veg and potatoes, but for you!?

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Angela (Oh She Glows) March 8, 2019 at 11:45 am

It depends on what my day looks like, but if I’m testing a sweet/baked good I will often have that and then not be hungry for a healthy balanced lunch. So I try not to make too many sweets these days and it helps a lot. :)

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sassygirl March 8, 2019 at 9:32 am

having color on your plate is so cheery during drab and never ending winter days, isn’t it?
love the mix in the bowl. thanks for the recipe!
:)

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Angela (Oh She Glows) March 8, 2019 at 10:20 am

It sure is…I swear it helps with the gloomy weather.

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Debby March 8, 2019 at 10:41 am

Great reminder about roasting vegetables. I’ve been doing the power bowls this week, but the roasting component slipped my mind. Must do this before it gets to hot to turn on the oven!

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Angela (Oh She Glows) March 8, 2019 at 11:43 am

ahh good point…I’m sure I will shift to more fresh veg and less roasted once the heat hits (no complaints though! heh). Hope you enjoy it Debby.

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Jessica March 8, 2019 at 12:25 pm

My lunches have really been lacking lately, and like you mentioned… sometimes meal prep plans look so laborious. This is just the inspiration that I needed! I can totally do this. :)

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Angela (Oh She Glows) March 8, 2019 at 4:21 pm

You got this! I’d love to hear how it goes

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Wynne March 8, 2019 at 4:43 pm

Genius! I have been making baby steps in this direction. You have given me the needed boost to up my game. I like to eat these kind of bowls for breakfast too (a typical sweet and carby breakfast gives me a tough day). Thanks for the inspiration.

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Angela (Oh She Glows) March 17, 2019 at 8:33 am

Thanks Wynne! I’ve been loving them for breakfast…they feel like such a great start getting so many veggies in. Hope you enjoy :)

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Allison March 9, 2019 at 4:57 pm

I usually spend a lot of time trying to figure out what I want and haven’t made a list like this to choose from. Your list makes it so much easier. My meals for the day are a green smoothie, a yogurt smoothie, something like this, and maybe another meal. I’m not sure I could eat as much as is shown in one meal. That’s a lot of food! If this makes 8 meals, then maybe I’ll cut it in half and spread it out for 5 lunches. Thanks for the great ideas.

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Bonnie March 10, 2019 at 7:22 am

Thanks for such a practical post! This will be my go to from now on for sure.

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Alicia March 10, 2019 at 11:34 pm

This looks SUPER amazing!! I kinda lost my meal prep mojo and bowl making inspiration lately, but this inspires me!! I have been a huge fan for a few years now. I really enjoy your cookbooks and all your delicious recipes. You were my first ever homemade burger recipe . You taught me how delicious a meal is without meat and dairy. I remember my first flax egg, thinking this isn’t going to work , but it works every time lol. Thank you Angela, please keep it up.

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Angela (Oh She Glows) March 17, 2019 at 8:22 am

haha I remember thinking that about flax eggs too (sometimes I still do!) ;) Thank you so much for your support Alicia…it means the world to me!

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Danielle March 11, 2019 at 8:12 am

Starting my meal plan for this week and so happy to have these ideas! Raising vegan kids in preschool is tough. No dips allowed (ie no hummus), no nuts, and only fruits and veggies for snack. My kindergartener comes home hangry on long days, and I have been struggling to get her to eat more at lunch instead of playing. Lol Hubby also wants more food. Voilà! Angela helps again! Thank you 😊

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Angela (Oh She Glows) March 17, 2019 at 8:23 am

I hope you all enjoy the power bowls! I love how they can be changed up so many ways.

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Angela S March 11, 2019 at 12:15 pm

I’ve been loving your two-ingredient chia pudding… so filling and really gives you energy to last until lunch. I’ve been topping it with thawed strawberries from my freezer and a sprinkle of your perfect granola recipe. I imagine it’ll be on rotation throughout the summer too!

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Ruthie March 12, 2019 at 11:43 am

This looks so delicious!
I just started roasting veggies this year and it is amazing how tasty they are and even hold up in the fridge.
Thanks so much!

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Carrie Lovett March 12, 2019 at 12:50 pm

Thank you very much for the dressing recipes. I get very tired of bottled dressing.

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Liana March 13, 2019 at 12:19 pm
Recipe Rating:

I just made this, and topped it with my own garlic hummus recipe, and it tastes delicious!!!!

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Angela (Oh She Glows) March 17, 2019 at 8:20 am

Ohh homemade hummus always takes things up a few levels…good call! So happy you enjoyed the recipe :)

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Carmen March 14, 2019 at 9:41 pm

What a simple yet wonderful and inspiring idea! I cleaned out my fridge this week and roasted a random assortment of veggies while I had the oven on already for supper one eve. Have been enjoying these delicious and filling salads!

Am always inspired by your work and all you share. Your app, your cookbooks, your photos and stories – beautiful! Thank you. (First time posting a comment!)

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Angela (Oh She Glows) March 17, 2019 at 8:20 am

Thank you so much Carmen! :) So happy to hear that you were inspired to clean out your fridge and make a variation of these :) I really appreciate your kind words about my work too!

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Laura March 15, 2019 at 3:47 pm

Hey Angela, this was a perfect read for today. I need to go grocery shopping and was lost on what veggies I wanted to get. I take a bowl to work for lunch most days so this gave me some new ideas.

I’d said last January I had a goal to make all the recipes last year in your Everyday cookbook and let you know my favorites (full confession – I haven’t made everything yet :/ but it’s because I bought the app and got distracted with making those recipes). But my favorites in the book so far: chocolate smoothie bowl, marinated lentils, OMG veggie burgers, crackers (always have them in the freezer). I feel like if I keep going on I’ll name everything I’ve made.

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Angela (Oh She Glows) March 17, 2019 at 8:19 am

Hey Laura, I’m so glad it inspired you! I can relate to feeling lost on which veggies to buy sometimes. It can feel overwhelming standing in that produce section! hah.
And thanks so much for your app support and for letting me know about your fave osg every day recipes so far! Those are some of my faves too. :)

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Allison March 21, 2019 at 2:33 pm

You can’t go wrong with a bowl bursting with rainbow-coloured goodness! I’m like you- I can’t do a week’s worth of meal prep in one day, but I love having bowl components on hand for quick meals throughout the week. I’m going to have to give your recipe a try!

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Kelly March 21, 2019 at 6:43 pm

Hi Angela: this looks great. I was wondering why you haven’t been posting on Instagram and FB and when I checked them out tonight, I noticed that they haven’t been updated since December 2018. Is something going on? I loved seeing your stories on IG

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Angela (Oh She Glows) March 26, 2019 at 8:00 am

Hey Kelly, Aww thank you for thinking of me and for your kind words! That means a lot. I’ve been taking a social media break because I found I was spending too much time on my phone. It’s been really nice! But don’t worry, I’ll be back soon :)

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Antje April 6, 2019 at 5:19 pm

I’ve been wondering the same. I’m glad to hear everything is good!

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Kelly April 11, 2019 at 8:11 am

Well done. It is kind of addictive….

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Christine April 1, 2019 at 1:45 pm

I was just wondering the same thing! Glad to hear it’s just a break from social media, something we should all do from time to time.

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Lyn collier March 28, 2019 at 10:16 pm

My left over roasted veggies are kind of soggy. Do you heat in toaster or maybe I overcooked them but just wondered. I don’t think I like roasted veggies cold ha ha
thanks

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Angela (Oh She Glows) April 1, 2019 at 12:19 pm

Hey Lyn, I always reheat mine in an oiled skillet – works like a charm! :)

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Jenny April 10, 2019 at 2:17 pm

I made this last weekend to last me the week for lunches, and it is perfect! I don’t have to reheat it, and the dressing is amazing. Thank you!

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Larissa April 14, 2019 at 10:53 pm

Hi Angela!

Just writing to check if everything is ok and you are well.
Haven’t seen any new posts from you here or on IG for a while, so I got a bit concerned…
Hope you and your family are all doing well!

And hope to see you back soon! :))

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Angela (Oh She Glows) June 29, 2019 at 8:36 am

Hi Larissa, Thank you so much for thinking of me! I just wrote an update post if you are interested :)

https://ohsheglows.com/2019/06/29/obsession-worthy-peanut-butter-cookie-ice-cream/

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JR April 17, 2019 at 12:46 pm
Recipe Rating:

I made this a few days ago. Absolutely delicious combination of flavors!

It took me about 22 minutes from taking the veg out of the grocery bags to putting them in the oven. I used 3 sheet pans. I made my own simple hummus from canned chickpeas which made a nice dressing so I didn’t feel the need for any other. I divided the roasted veg into 6 portions (I eat a lot) for the fridge, and have been assembling my power bowls for lunch each day which takes only a couple minutes. Thank you so much.

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Kassandra Camponi April 17, 2019 at 6:27 pm

Hey Angela,

Been missing your posts online! I’m not sure if maybe your Instagram got hacked but the last post on there was November 2017? Just seemed odd, so I just wanted to mention in case you didn’t know. I noticed above it said you’ve been taking a break, but not sure if that means you haven’t checked it at all. Anyway I hope all is well! We all miss your posts!

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Angela (Oh She Glows) May 18, 2019 at 2:45 pm

Hey Kassandra, Thank you so much for checking in with me! I appreciate it so much. I’ve been trying to wrap up my 3rd cookbook (I’ve been so head down in it and it’s been INTENSE! I will be coming back to the blog though…I’m actually working on a recipe right now that I hope to share in the next couple weeks. Thanks so much for your patience with my lack of updates…I have not yet mastered juggling motherhood with multiple work projects very well. :)

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Margo B. May 18, 2019 at 8:44 pm

Another cookbook. YES!!!!!! I can’t wait!!! :)

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Aerin west April 19, 2019 at 8:02 pm

Is the app android compatible? Everything looks yum.

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Angela (Oh She Glows) May 18, 2019 at 2:26 pm

Hey Aerin, yes the app is android compatible, you can find it on the Google Play Store.

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Brandi April 24, 2019 at 12:28 pm

Awesome, so important for people who are especially grieving and leaving something unhealthy.

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Rosemary Walden May 3, 2019 at 5:32 pm
Recipe Rating:

Hello Angela!

I love having bowls for dinner! Thank you for this inspiration and recipe. I have been eating a mostly vegan diet for years now but recently my husband and two teenage boys decided to transition (after watching “What the Health on NetFlix) and one of their favorite meals is “the bowl” because each can make it his own way. They especially love roasted sweet potatoes as a topping! Your cookbooks and your beautiful new app have really helped me cook vegan meals for the whole family so thank you very much!

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dana May 16, 2019 at 11:25 am

Missing your posts, wondering if there is any time frame for new ones? Hope all is well! You rock!

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Angela (Oh She Glows) May 18, 2019 at 2:35 pm

Aww thank you Dana!! I’m so sorry for dropping off the face of the earth. I’ve been trying to wrap up my 3rd cookbook (I’ve been so head down in it, I haven’t even officially announced it! lol…whoops). It has been intense! I will be coming back to the blog though…I’m actually working on a recipe right now that I hope to share in the next couple weeks. Thanks for your patience. I have not yet mastered juggling motherhood with big work projects very well. :) Hope you are well!

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Dana May 19, 2019 at 11:23 am

Thats soooooo EXCITING !!! Thanks for the update and I’m so happy to hear you didn’t take an early retirement. That was my fear 😆. You do glow and its contagious so keep up the great work and thanks for all you do !

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Angela (Oh She Glows) July 1, 2019 at 3:09 pm

early retirement…you aren’t going to get rid of me that easy!!! bahaha. Thanks for your encouragement! Not sure if you saw, but I just updated this week at long last.

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Joanne B June 13, 2019 at 11:11 am

Glad to hear everything is okay! Was wondering what had happened! Looking forward to reading your new cookbook!

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Ellary May 20, 2019 at 10:25 pm

I was also wondering if you abandoned the blog. Your fans and followers miss you! I check regularly for updates and look forward to your next post. :)

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Angela (Oh She Glows) July 1, 2019 at 3:08 pm

Thank you for thinking of me Ellary! :) I’m not sure if you saw it, but I updated this week with new recipes and writing: https://ohsheglows.com/2019/06/29/obsession-worthy-peanut-butter-cookie-ice-cream/ thanks for your patience!

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olivia May 23, 2019 at 2:16 pm

Look at all those beautiful colors!! it’s hard for me to eat all the different food colors so this looks like a great way to get all those nutrients my body needs! great photos and recipe.

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Noel June 1, 2019 at 5:57 pm

I can’t wait to make this. I’ve been a huge fan of yours for years.

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Tamara June 10, 2019 at 10:04 am

P L E A S E someone tell me what to substitute for nutritional yeast – my kids are highly sensitive. So many great vegan recipes call for yeast and I have not been able to match the flavor it adds.

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Adam June 12, 2019 at 11:47 am

These are some excellent tips that I’ll definitely have to implement! Often times I struggle to plan what to eat which usually results in eating the same thing over and over again or having to stress cook on a daily basis. Also, love bowls but usually do them from scratch each time which is ridiculously time-consuming – can’t believe I never considered meal-prepping for them instead! Thanks!

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Allison Penner June 18, 2019 at 12:54 pm

I had been missing your posts, and worried that something had happened, and then read in the comments that you’re wrapping up a third cookbook! So happy and excited for you! :)

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Angela (Oh She Glows) June 29, 2019 at 8:29 am

Thank you so much Allison!!

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Nilufar June 26, 2019 at 9:17 am
Recipe Rating:

Cant stop looking at these incredible photos! The textual content is great as well, but the images are beautiful!

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Lora October 8, 2019 at 11:55 am

This looks amazing, I will be trying this.

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