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!
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.
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
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
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)
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
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
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
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