How to Build a Power Bowl

I often get requests for meal ideas from my clients - and while I am a Dietitian and not a Chef - there are some key factors I consider when thinking about meal planning. I aim to incorporate a balance of micro and macronutrients, which simply means a mix of complex carbohydrates, protein (plant or animal-based), heart-healthy fats, and of course, veggies! This equation helps to ensure a

I often get requests for meal ideas from my clients - and while I am a Dietitian and not a Chef - there are some key factors I consider when thinking about meal planning. I aim to incorporate a balance of micro and macronutrients, which simply means a mix of complex carbohydrates, protein (plant or animal-based), heart-healthy fats and of course, veggies! This equation helps to ensure a meal that is rich in nutrients, satisfying, energizing and prevents that dreaded afternoon slump. I’ve listed my go-to ingredients and guidelines for how to make your own Protein Bowl for a delicious meal anytime!

Remember this is also a great way to use up leftovers in your fridge!
No more food waste!

Base:
Start with a base, the bottom layer that provides volume (large portion, few calories), nutrition and texture. Some ideas include:
- Cauliflower Rice
- Zoodles
- Greens
- Quinoa
- Farro
- Rice (brown, white, purple!)
- Mix ½ cauliflower rice + ½ grains, get creative!

Veggies:
Pick 3 - 4 non-starchy veggies to add on top of your base! Think color, antioxidants, fiber, and nutrition.
- 1 cup raw veggies - tomato, cucumber, carrot, peppers, broccoli, onion, radish, mushrooms
- ½ cup cooked veggies - roasted vegetables, brussel sprouts, roasted red peppers

Protein:
Aim for 2 - 4 oz or ½ to 1 palm of your hand so you’ll get zinc, amino acids, iron!
- Eggs
- Chicken/Turkey
- Tofu/Tempeh
- Beans/lentils/chickpeas
- Shrimp/salmon/tuna

Complex Carbohydrates:
Aim for ¼ - ½ cup. Think fiber, b-vitamins, iron, selenium and magnesium!
- Starchy Vegetables - sweet potato, winter squash, peas, corn
- Grains - quinoa, buckwheat, rice, millet, soba noodles
- Beans/legumes

Fat:
Serving sizes vary and help with taste, satisfaction and nutrient absorption. Think omega 3, vitamin E and polyphenols!
- Extra Virgin Olive Oil - 1 - 2 tsp
- Avocado - ¼
- Olives - 8 olives
- Cheese - 1 oz
- Dressing - 1 - 2TBSP

Fun toppings:
- 1 TBSP for crunch, texture and fun!
- Toasted seeds/nuts
- Parmesan crisps
- Nori seaweed strips
- Everything Bagel Seasoning

With these guidelines, you can create a different plate for every day of the week. Get cooking!