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 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.
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:
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.
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)
bottom round, eye round roast, sirloin tip side steak, top round, top sirloin
cottage cheese, kefir
- Nuts and seeds: almonds, Brazil nuts, cashews, chia seeds, flaxseed, hazelnuts,
peanuts, pumpkin seeds, sesame seeds, sunflower seeds, walnuts
anchovies, black cod, char, halibut, mackerel, mussels, oysters, salmon, trout,
- Fish sauce
- Flaxseed oil
- Grapeseed oil
- Hemp oil
- Hot sauce
- Lemon juice
- Lime juice
- Olive oil
- Sesame oil
- Soy sauce
- 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!