How to build your own bowl meals
Bowl meals are an excellent way to enjoy balanced nutrition in a simple dish. They are convenient and can easily be prepared in advance. You can enjoy them for breakfast, lunch or dinner!
What’s in a bowl meal?
Bowl meals are one-dish meals that you can easily assemble from ingredients you have on hand. When you build your bowl, be sure to include these basic components:
- Base (whole grains, greens, zoodles, etc.)
- Vegetables
- Lean protein
- Dressing or sauce
- Extra toppings
Mix and match from this chart to build your own delicious grain bowls. Some ingredients you may want to prep ahead—cook grains, roast vegetables, blitz a sauce—so you can put together a nutritious, delicious bowl in minutes.
| Base (whole grain or low-carb veggie) | Vegetables/ Fruit | Lean Protein | Dressing/ Sauce | Extras |
|---|---|---|---|---|
| Quinoa | Roasted sweet potato or other root vegetables | Tofu | Tahini sauce (recipe below) | Dried cranberries |
| Brown rice | Shredded cabbage | Garbanzo beans | Avocado vinaigrette (recipe below) | Pumpkin seeds |
| Zucchini noodles | Roasted brussels sprouts | Chicken sausage | Tomato sauce | Fresh herbs (basil, cilantro, parsley, chives) |
| Barley | Roasted cauliflower/ broccoli | Boiled egg | Peanut sauce (recipe below) | Chopped nuts |
| Bulgur wheat | Cherry tomatoes | Grilled lean steak | Hummus | Toasted coconut flakes |
| Oatmeal | Berries | Nut butter | Balsamic vinaigrette | Hemp seeds |
| Cauliflower rice | Chopped apples | Grilled chicken | Ranch dressing | Scallions |
| Whole wheat pasta | Shredded carrots | Lentils | Sriracha | Sesame seeds |
| Steamed kale or other leafy greens | Sliced cucumber | Kidney beans | Barbecue sauce | Roasted peanuts |
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Ingredients
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Preparation
- Add peanut butter, soy sauce, maple syrup, chili garlic sauce and lime juice to a blender and pulse until mixed.
- Slowly add water until you reach desired thinness.
Nutrition
(per serving)- 105 Calories
- 8g Total Fat
- 2g Saturated Fat
- 137mg Sodium
- 0mg Cholesterol
- 6g Total Carbs
- 1g Fiber
- 3g Sugars
- 4g Protein
- 104mg Potassium
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Ingredients
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Preparation
- Add all dressing ingredients to a food processor and pulse to desired smoothness.
Nutrition
(per serving)- 56 Calories
- 4g Total Fat
- 0g Saturated Fat
- 30mg Sodium
- 0mg Cholesterol
- 6g Total Carbs
- 1g Fiber
- 4g Sugars
- 0g Protein
- 58mg Potassium
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Ingredients
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Preparation
- Blend tahini, lemon juice, ¼ cup water, garlic, cumin and salt in food processor.
- If needed, thin with additional water.
Nutrition
(per serving)- 86 Calories
- 8g Total Fat
- 1g Saturated Fat
- 89mg Sodium
- 0mg Cholesterol
- 4g Total Carbs
- 1g Fiber
- 0g Sugars
- 2g Protein
- 68mg Potassium
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This content is not intended to be a substitute for professional medical advice, diagnosis or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition.