Set your lunch up for success with these easy-to-prepare, healthy lunch bowls. These bowls are a perfect way to incorporate a healthy mix of protein, whole grains, and a variety of colorful vegetables. Here’s your step-by-step guide to building the ultimate lunch bowl:
- Start with a Protein Base:
- Choose a protein source to build your bowl around. Options can include grilled chicken, baked tofu, beans, lentils, or fish. Protein is essential for repairing and building muscles, especially important if you’re leading an active lifestyle.
- Select Your Whole Grains:
- Add a serving of whole grains like quinoa, brown rice, farro, or barley. Whole grains provide necessary fiber, keeping you full and satisfied until your next meal, and they offer a steady source of energy.
- Load Up on Colorful Vegetables:
- Here’s where you can get creative and add a burst of color and nutrients to your bowl. Include a mix of both raw and cooked vegetables like spinach, bell peppers, broccoli, carrots, and beets. Each color provides different essential vitamins and minerals.
- Incorporate Healthy Fats:
- Include a source of healthy fats like avocado slices, nuts, or seeds. These are not only tasty but also help in nutrient absorption and provide sustained energy.
- Flavor with Dressings and Herbs:
- Finish your bowl with a flavorful yet healthy dressing. Opt for homemade dressings using olive oil, lemon juice, herbs, and spices. Avoid heavy, creamy dressings that can add unnecessary calories. Fresh herbs like cilantro, parsley, or basil can add an extra flavor punch without extra calories.
- Mix and Match for Variety:
- The beauty of lunch bowls is their versatility. Mix and match ingredients to keep your meals interesting. Try different combinations of proteins, grains, and veggies to discover your favorite flavors.
Tips for How you can Prep Ahead of Time:
- Prep in Bulk: Cook your grains and proteins in bulk at the beginning of the week. Store them in the fridge for quick assembly.
- Chop Veggies Ahead: Pre-chop your vegetables and store them in airtight containers.
- Portable and Convenient: These bowls are great for on-the-go. Pack them in airtight containers to keep your meals fresh.
By following these simple steps, you can create a variety of delicious and healthy lunch bowls that are never boring. They’re a fantastic way to ensure you’re getting a balanced diet with ample protein and vegetables, all while enjoying a meal that’s flavorful and satisfying.
The times that are hardest for our clients is when they don’t prepare food ahead of time. When you plan and prepare, you have more control over your execution!
If you’d like to dial in your nutrition to get past any plateaus, we are here to help! Schedule 10 minutes with me and I will let you know what might be the best place for you to start!