Found's Bowl Method Meal Plan

Found's Bowl Method Meal Plan

Found's Bowl Method Meal Plan

Here's a no-recipe approach to healthy eating at home: Grab a bowl and fill it up with good things. This 7-day meal plan gives you ideas for breakfast, lunch, and dinner.

The Found Team
Last updated:
December 2, 2022
5 min read
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It’s time to put your bowls to good use! This bowl method meal plan is all about making life easy while keeping meals tasty—no recipes needed! Feel free to mix and match and add your own flavors. Enjoy! 

Bowl basics

1. Add a base

Grains such as rice, corn, quinoa, or farro—or use grain-free options such as spaghetti squash, zucchini noodles, lentils, black beans, or cauliflower rice. Make a batch of your base to last the whole week. 

2. Throw in protein

Add a portion (3 to 4 ounces) of chicken, lean beef or pork, goat, lamb, beans, lentils, eggs, or dairy.

3. Fill up on veggies (and some fruit, too)

Enjoy them cooked or raw—any way you like them! 

4. Top it off

Depending on what compliments your creation, add a flavorful topping such as chopped fresh herbs, nuts, seeds, avocado, olives, kimchi, or cheese. This is an opportunity to add some healthy fats, if you like. 

5. Dress it up

Finish with a drizzle of a flavorful oil, vinegar, some hot sauce, salsa, a squeeze of lemon or lime, or a homemade vinaigrette. 

The Bowl Method Meal Plan

Monday

Breakfast: Quinoa, steamed broccoli, fried egg, avocado, and hot sauce 

Lunch: Lettuce, diced roasted sweet potato, grilled chicken, walnuts, olive oil and red wine vinegar  

Dinner: Cauliflower rice, black beans, spinach, red onion, tomato, avocado-lime dressing and chicken or steak 

Tuesday 

Breakfast: Blend frozen blueberries, 1/2 a banana, almond milk and cashew butter. Top with 1/2 sliced banana, sliced almonds, and shredded coconut. 

Lunch: Roasted cauliflower and onions, sautéed spinach, chickpeas, quinoa, pumpkin seeds and tahini mixed with lemon and olive oil 

Dinner: Arugula, spaghetti squash, avocado, peppers, pulled chicken and lemon or avocado dressing

Wednesday 

Breakfast: Oats, quinoa, pumpkin puree, pumpkin seeds, sunflower seeds, coconut milk, chopped dates and cinnamon

Lunch: Mixed greens & kale, lentils, beans, teriyaki tofu, kimchi, beets, tomatoes, mushrooms, sweet potatoes and teriyaki sauce 

Dinner: Sautéed cabbage (or coleslaw mix), ground beef, green onions, cashews, and soy sauce (or coconut aminos) 

Thursday 

Breakfast: Scrambled eggs, zucchini noodles and pesto

Lunch: White beans, roasted butternut squash, baby kale, fennel and feta cheese

Dinner: Spinach, quinoa, chicken, red onion, cucumber, tomato, Kalamata olives, artichoke hearts, and olive-oil lemon vinaigrette

Friday 

Breakfast: Greek yogurt (or coconut or goat yogurt), nut butter, berries, chopped nuts

Lunch: Diced roasted sweet potatoes, spinach, kimchi, hard boiled egg, shallots, and Thai peanut dressing 

Dinner: Lettuce, sautéed peppers, onions, mushrooms, grilled steak, black or pinto beans, chopped tomatoes, guacamole 

Saturday 

Breakfast: Quinoa, bacon, greens, tomatoes, and fried egg with avocado or avocado mayonnaise

Lunch: Mixed greens, tomato, red onion, cucumber, steak, olives and hummus

Dinner: Cauliflower rice, grilled shrimp, black beans, mango, green onion, avocado

Sunday 

Breakfast: Black beans, scrambled eggs, pico de gallo and avocado

Lunch: Quinoa, broccoli, chickpeas, grapes, sliced almonds, goat cheese, olive oil and lemon vinaigrette

Dinner: Roasted sweet potatoes, broccoli, and onion with pulled chicken and barbecue sauce

Published date:
December 2, 2022
Meet the author
The Found Team
The Found Team

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