Call them what you want… Buddha bowls, hippie bowls, macro bowls or glory bowls—just eat them! These one-bowl meals are all the foodie rage and for good reason. A well-designed bowl supplies a filling array of just about every nutrient you need in an easy-to-eat, eye-appealing format that you can take anywhere for munching. You can also make handy use of leftovers (cooked rice or quinoa, roasted veggies and grilled lean proteins) in bowls that pack well for lunch or a late morning meal at work.
Here are some bowl basics while making one DIY-style or selecting one at a deli counter.
Whole Grains & Other Healthy Carbs: Black rice, quinoa, wild rice, brown rice, farro and other grains supply energizing complex carbs, fiber and an array of B vitamins. Roasted purple potatoes, sweet potatoes and other starchy veggies also work well in bowls. Aim for ⅓-½ cup per bowl.
Lean Protein: Vegan bowls often use baked, marinated or plain tofu cubes; chopped cooked eggs, cubed grilled chicken or seafood (canned tuna, cooked shrimp) also supply quality protein. Try roasted garbanzo beans or other beans as a good protein source. Aim for 15-25 grams of protein per bowl.
Vegetables: Anything goes and the more colorful, the better for ample antioxidants, vitamins and minerals. Keep pieces tiny (shredded, spiralized, grated, cubed or diced) and use raw or lightly steamed veggies. Use chopped greens (spinach, kale, mache) as a bowl base. Aim for 1-2 cups total of various veggies.
Nuts & Seeds: Include walnuts, pistachios, almonds or seeds of any kind—like pumpkin, sunflower or chia—for power nutrition and crunch. Aim for 1-2 tablespoons.
Fruit: Optional but a great addition for sweetness and more vitamins and minerals to start your day. (Try making a sweet Morning Glory Bowl at home!)
Dressing: Use heart-healthy fats (olive or avocado oil), tasty vinegars or yogurt-based dressing with fresh herbs for flavoring your bowl. Go easy on the amount, aiming for less than a tablespoon of oil per bowl to avoid unwanted calories.