For people who are too busy or overwhelmed to prepare an elaborate meal (so, pretty much all of us!), all you need to do is follow this simple blueprint to make a protein bowl you're sure to love.
Start With the Basics
The ingredients for a perfectly balanced protein bowl can be broken down into five categories: whole grains, high-quality proteins, healthy fats, nutrient-rich vegetables and fresh fruit. Include at least one item from each category, and you're golden.
But that doesn't mean you have to play by those rules every time. If you're not feeling like fruit at dinner, skip it. Had enough protein for the day? Forget it. Just sub an ingredient from another category.
Then Get Gourmet
While choosing your ingredients, keep things from getting boring by considering different preparations: boiled, braised, pickled, raw, roasted, sauteed, smoked or steamed — just to name a few!
Also think about how the textures will interact. If your bowl is looking like it needs more texture, finish it off with a little bit of crunch by adding nuts, seeds, broccoli or apples.
Lastly, you don't want every bite to feel like a punch in the mouth, so follow a 3:2 ratio when it comes to flavor. Pair three deliciously flavorful ingredients with two less flavorful ones. Finish it all off with a dressing of your choice and a garnish or two.
Need some inspiration? Here are a few perfectly balanced protein bowls to get you started:
Check out the full recipes below:
Now B.Y.O.B (Build Your Own Bowl)
Once you've nailed the concept, you're ready to get creative. Still need a bit more guidance? Here's a no-fail guide of go-to ingredients to choose from.
- Whole wheat
and peas: adzuki beans, black beans, cowpeas,
garbanzos, great northern beans, lima
beans, kidney beans, pinto beans,
mung beans, soybeans, split peas
cottage cheese, fat-free yogurt, fat-free
canned tuna, salmon
pork loin, pork tenderloin, center loin
chicken (skinless), eggs, turkey (skinless)
- Steak: bottom round, eye round roast, sirloin tip side steak, top round, top sirloin steak
cottage cheese, kefir
- Nuts and seeds: almonds, Brazil nuts, cashews, chia seeds, flaxseed, hazelnuts, peanuts, pumpkin seeds, sesame seeds, sunflower seeds, walnuts
- Seafood: anchovies, black cod, char, halibut, mackerel, mussels, oysters, salmon, trout, tuna
- Balsamic vinegar
- Fish sauce
- Flaxseed oil
- Grapeseed oil
- Hemp oil
- Hot sauce
- Lemon juice
- Lime juice
- Olive oil
- Red wine vingear
- Sesame oil
- Soy sauce
- Chia seeds
- Dried goji berries
- Pickled vegetables (carrots, cucumbers, radishes, peppers — you name it)
- Pomegranate seeds
- Roasted red peppers
- Sesame seeds
- Sun-dried tomatoes
Switch It Up
What Do YOU Think?
Which of these protein bowls would you most like to try? Have you ever made your own protein bowl? Are there any yummy protein bowl ingredients we've missed? Share your thoughts in the comments section!