There’s a lot to love about a one bowl meal. Easy to assemble, easy to clean up, and TONS of options for nutritious ingredient variety. Here’s our guide to building a power bowl that will fill (and fuel!) your day:
Start with a Starch
For the base of your bowl, use up to one cup of a whole grain or starchy veggie. Whole grains include the bran, the germ, and the endosperm of the plant, which makes them higher in protein and fiber than their refined counterparts. Good options for a power bowl include brown rice, quinoa or a short cut 100% whole wheat pasta. If you’re using a starchy veggie instead, think about choosing a roasted winter squash or potatoes with the skin for nutrient-dense options that also contain fiber.
Add Additional Protein
Along with a fiber-full base, you’ll want to add four to five ounces of protein to aid in fullness. When it comes to protein, don’t forget about the option to make your bowl plant-based too! Lean cuts of beef or pork, white meat chicken, fish and shellfish are all great options, but you can also use beans or other legumes, tofu or eggs.
Consuming more plants is good for you AND the environment! Read up on five ways to choose foods that benefit both.
Load Up on the Veggies
Non-starchy veggies are our only unlimited food, so load up your bowl with whatever you like! Pre-washed greens and leftover cooked veggies from dinner the night before are great options that also cut down on prep time.
Top it off with a Flavorful Fat
Finalize your bowl with up to two tablespoons of fat for flavor. Cheese, avocado, homemade dressing, nuts or seeds would all be good options. Need a refresher on homemade salad dressing? Grab our go-to guide!
Try these FEED-approved combos:
- FEED RD and chef Sara Haas‘ beautiful bowl starts with arugula and is topped with black beans and corn for starchy sustenance. She tops her bowl with red pepper slices, pepitas, and crushed tortilla chips for extra crunch!
- Make it Greek with Israeli couscous, lamb burger or meatballs, peppers, cucumber, and tomato. Then, top with feta, hummus, or our tzatziki recipe.
- Use our pesto recipe and top quinoa, grilled chicken, and roasted veggies like broccoli, tomatoes, and mushrooms.
- Feeling fall? Start with roasted squash, and add ground turkey, sautéed spinach or kale, goat cheese, and crushed red pepper.
- Skip the take out, and use brown rice, shrimp, and stir-fry veggies for our take on fried rice. Top with a drizzle of sesame oil and soy sauce to get those classic Asian flavors.