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!