This bowl is designed to be balanced, combining protein, carbohydrates, and healthy fats in the right proportions. It’s nourishing, built from nutrient-dense, anti-inflammatory foods that support overall wellness. And it’s power-packed, providing steady energy, lasting satiety, and the nutrients your body needs for muscle recovery and strength.
Base (choose 1–2 cups):
- Mixed greens (spinach, arugula, kale)
- Quinoa or brown rice (½ cup cooked)
- Cauliflower rice for a lighter, lower-carb option
Protein (20–30 g):
- Grilled chicken breast (4 oz)
- Salmon or tuna (4 oz)
- Plant-based: chickpeas, lentils, or tofu (¾ cup)
Colorful Veggies (at least 3):
- Roasted sweet potatoes (½ cup)
- Steamed broccoli or Brussels sprouts
- Shredded carrots, cucumbers, or bell peppers
Healthy Fats:
- ¼ avocado, sliced
- 1 Tbsp pumpkin seeds or sunflower seeds
- 1 Tbsp olive oil drizzle
Extras for Flavor & Balance:
- Fresh herbs (parsley, cilantro, basil)
- 1 Tbsp hummus or tzatziki
- Squeeze of lemon or lime juice
Nutrition Highlights
- Protein: ~25 g (depending on choice)
- Carbohydrates: Complex carbs from quinoa/sweet potato + fiber from veggies
- Fats: Healthy omega-3s, seeds, and avocado support cell health
- Micronutrients: Antioxidants from colorful vegetables, potassium, magnesium, and vitamin C
