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How to Build a Protein Bowl You Will Love

by
author image Hoku Krueger
Hoku Krueger recently graduated from Occidental College with a B.A. in English and Comparative Literature Studies and a minor in French Language Studies. During her time there she wrote for the Occidental Weekly and interned with The Maui News.
How to Build a Protein Bowl You Will Love
A protein bowl is the perfect meal any time of day, including breakfast, because there are so many ways to spin it. Photo Credit Twenty20/@freemanlafleur

Protein bowls are incredibly trendy right now, and it’s not just because they look great on Instagram. They can also satisfy your nutritional needs while freeing your culinary creativity. A protein bowl is the perfect meal any time of day, including breakfast, because there are so many ways to spin it.

For people who are too busy or confused to prepare an elaborate meal (we’re looking at you, millennials), all you need to do is follow this simple blueprint to make a protein bowl you’re sure to love.

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.

Get Gourmet

While choosing your ingredients, keep it fresh by considering different preparations: boiled, braised, pickled, raw, roasted, sauteed, smoked or steamed, just to name a few. Also think about how textures will interact. If your bowl is looking like in 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.

Here are a few perfectly balanced protein bowls to get you started:

Try one of these perfectly balanced protein bowls.
Try one of these perfectly balanced protein bowls. Photo Credit Gracie Wilson/LIVESTRONG.COM

Check out the full recipes below:

Build Your Own Bowl

Once you’ve nailed down the concept, you’re ready to get creative. Need inspiration? Here is a no-fail guide of go-to ingredients to choose from.

Whole Grains:

  • Amaranth
  • Barley
  • Bulgur
  • Brown
    rice
  • Buckwheat
  • Corn
  • Faro
  • Freekeh
  • Kamut
  • Quinoa
  • Millet
  • Oats
  • Spelt
  • Teff
  • Wheat
    berry
  • Whole
    rye
  • Whole
    wheat

High-Quality Proteins:

  • Beans
    and peas: adzuki beans, black beans, cowpeas,
    garbanzos, great northern beans, lima
    beans, kidney beans, pinto beans,
    mung beans, soybeans, split peas
  • Dairy:
    cottage cheese, fat-free yogurt, fat-free
    cheese, kefir
  • Fish:
    canned tuna, salmon
  • Pork:
    pork loin, pork tenderloin, center loin
  • Poultry:
    chicken (skinless), eggs, turkey (skinless)
  • Steak:
    bottom round, eye round roast, sirloin tip side steak, top round, top sirloin
    steak

Healthy Fats:

  • Dairy:
    cottage cheese, kefir
  • Avocados
  • 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

Nutrient-Rich Vegetables:

  • Beets
  • Beet
    greens
  • Broccoli
  • Brussels
    sprouts
  • Carrots
  • Celery
  • Collard
    greens
  • Dandelion
    greens
  • Kale
  • Red
    leaf lettuce
  • Seaweed
  • Spinach
  • Swiss
    chard
  • Watercress

Fruits:

  • Apples
  • Avocados
  • Banana
  • Blueberries
  • Blackberries
  • Pomegranates
  • Raspberries
  • Tomatoes

Dressing:

  • Fish sauce
  • Flaxseed oil
  • Grapeseed oil
  • Hemp oil
  • Hot sauce
  • Lemon juice
  • Lime juice
  • Olive oil
  • Pesto
  • Sesame oil
  • Soy sauce
  • Sriracha
  • Vinaigrette

Garnish:

  • Chives
  • Garlic
  • Flaxseed
  • Ginger
  • Kimchi
  • Pickles (carrots, cucumbers, radishes, peppers — you name it)
  • Pomegranate seeds
  • Roasted peppers
  • Sesame seeds
  • Sun-dried tomatoes

Switch It Up

Check out our other step-by-step guides to owning your lunch hour:

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!

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