How to Build a Bowl

Eating healthier or trying to lose body fat isn’t always easy but meals don’t have to be complicated. Your best bet is to KISS. Keep it super simple.

Behold the beauty of the bowl. All you need is a grain, greens and veggies, protein, some fats, and a dressing or sauce, depending on your bowl of choice.

Here’s a three super easy and delicous bowls.

Savory Oats Bowl

  • Start with old fashioned oats cooked in water and mixed with nutritional yeast as your base
  • Add sauteed veggies (mushrooms, zucchini, kale, spinach, or swiss chard)
  • Top with chopped cilantro, hot sauce, avocado
  • Optional: Add black beans, tofu crumbles, a plant-based sausage patty, or your protein of choice

Italian Polenta Bowl

  • Start with prepared polenta as your base
  • Add a layer of spinach (sauteed or fresh)
  • Add steamed broccoli, cauliflower, or sauteed mushrooms and onions
  • Add white beans or protein of choice
  • Smother with marinara sauce and a drizzle of olive oil and chopped garlic
  • Top with vegan or regular mozzarella cheese and Italian parsley

Salad Bowl

  • Start with prepared quinoa as your base
  • Add arugula salad tossed in a balsamic vinaigrette (arugula, thinly sliced cabbage, and carrots)
  • Add roasted potatoes or sweet potatoes
  • Add garbanzo beans or your protein of choice
  • Top with avocado, sliced red onions, 2T walnuts, or Hemp Hearts
  • Drizzle balsamic syrup on top or squeeze half a lime over the bowl

To keep the bowls on the healthier side here’s some guidelines. Your nutrition needs will, of course, dictate your bowl composition but this gives you a starting point.

1/2 – 3/4 cup of cooked grains
2 -3 or more cups of greens/veggies/sala
d
1/2 – 3/4 cup beans or 3-4 oz protein
1/2 cup sauce
1/4 of an avocado, 2T walnuts or seeds
2T – 3T of vinaigrette

My final tip is to go all ham on the veggies and greens. And don’t be afraid to use a big bowl. I mean, a really BIG bowl. You’ll thank me.

Ready, set, assemble your bowls.

Now go run!

Keli 🙂

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